Hydration and Safety
Now that we are walking/running alone it’s really important to carry some form of ID in case of an emergency where you can not communicate to first responders. If a wearable has been on your list, we carry the Garmin Forerunner 945 and it has a feature that can detect an accident or health problem and push your location to the appropriate authorities.
SAFETY AND HYDRATION:
Now that we are walking/running alone it’s really important to carry some form of ID in case of an emergency where you can not communicate to first responders.
– If you carry a phone you can put an emergency contact # on your save screen.
– Road ID is a great brand and many options for you www.roadid.com
– Always let someone know when/where/how long you will be running
– First responders know to look on/in peoples shoes for some sort of identification. Write with a Sharpie on the bottom of your insole your name, age, address, any medical conditions/concerns, and emergency contact.
Now is the time to start getting use to hydrating before/during/after workouts (not the cocktail hour kind of hydration!). We are losing fluid and minerals through our sweat. It’s healthy to sweat, but we need to replace what we are losing. Below are general guidelines, we all have individual needs/differences. Medications, rest, stress, injury – these all factor into what works for you. Experimenting now will have you better prepared for when it really heats up!
How can you tell if you’re dehydrated?
Easiest way is to look at your urine. Should look like pale lemonade. Other signs include headaches, cramping, weakness, fatigue, coordination is off.
How much should I drink?
Weigh yourself in pounds and divide by 2. That number represents the amount of water in OUNCES you need as daily maintenance. EXAMPLE: 120 lbs./2=60 ounces. To see how much MORE you need to add to that because you are exercising – find out how much you lose while exercising. Weight yourself w/out clothes before and after you exercise. For each pound lost you’ll need to replace with 16 ounces. EXAMPLE: Before exercise 120 lbs. After exercise 119. You will need 16 ounces of water as replacement fluid.
What should I drink?
Be sure and start your workout with something in the tank. Generally, water is fine for workouts under an hour. About 30-60 minutes prior, drink 8-20 ounces of water. About every 10-20 minutes during the workout 5-8 ounces is a good replacement goal.
Do I need electrolytes/extra carbs found in sports drinks?
For the most part if you’re exercising under an hour you’ll be fine, unless you start showing symptoms described above. Over an hour those extra calories/electrolytes will keep the chemical balance in check and boost energy. It would be beneficial to take in fluids/replace electrolytes after your workout to aid in recovery.
We’ll touch on nutrition soon, but wanted to remind folks that keeping hydrated is so important in Texas – helping you get the most of your workout, your recovery, and keep you moving down the road.
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