Hydration in the STL Heat
As I watch heartrates rise a bit to maintain certain ranges for workouts, I can tell summer is definitely here in St. Louis. So, thought I would provide a bit of info on hydration.
Obviously in the heat you sweat more which can lead to dehydration if not managed well. When that occurs then your heartrate rises and you have to work harder to maintain what you perceive as an easier pace under cooler conditions. This is one of the indicators. Others are darker urine, lightheadedness or dry mouth.
Here’s some guidelines to think about as you create your hydration strategy on those aerobic run days. Everyone’s needs are different however and very unique to the individual.
1. Drink water during the day and do the pee check. If it’s pale yellow you are in good shape. If darker, drink more water. Check the picture here for the comparison in a language runners understand. Beer.
2. Drink water during your workout. Seems like common sense, but 24-32 oz of water during your workout can work wonders.
3. If you are going over an hour in duration, which many Lydiard training runners are doing a few times a now in base building, then consider 24-32 oz of water with electrolyte replacements in it.
4. After you run, make sure you are also hydrating. It can be water of course but also feel free to add in electrolytes too. It can’t hurt. Post workout I used to drink as much as I wanted until I wasn’t thirsty anymore. Again, kind of common sense.
Take a look at the picture here to check out the content of GU Tabs, Nuun Tabs and UCAN mix. Notice that they each have at least 300mg of Sodium and are all very low in calories. Sweat is very high in sodium content so you have to replace it and during long runs you should not be taking in replacement carbs or sugars, as you need to train your body to burn its fat. That’s its best source of energy during running.
Please stop in the store to learn more about the Lydiard Method. We are trained Lydiard coaches and can help you sign up. While your personalized plan costs $100, and goes to a non-profit, we provide the day-to-day coaching at no additional charge.