LOLZLetter 175 | Who Knew Hydration When You Aren't Running Is More Important Than When You Are
Welcome,
Before diving into the newsletter, I have to shout out to my husband, who graduated from test pilot school this weekend. We moved to the desert exactly one year ago when he was accepted into his dream program of TPS. He applied four years in a row before being accepted, and this was the most challenging year of his career. But it's done. He graduated and will begin testing airplanes here at Edwards in the Mojave Desert. We aren't moving for a long time. It was fun celebrating this accomplishment with him and having both sides of our family in town.
What do you actually need hydration when you aren't running?
So you don't bonk.
Really, I could say that and be done with the newsletter this week. But no one wants to clutter their inbox with a single sentence. The next few newsletters will be about summer running: hydration, electrolytes, and gear that can help make summer running "easier"” If you like in a cooler spot, I am happy for you but also jealous.
We've heard it a dozen times. It's essential to stay hydrated throughout the day. That includes before, during, and after a run. You can't just hydrate during a run and expect to feel good. Hydrating before a run is just as important as hydrating during. This newsletter focuses on why hydrating before a run is necessary, plus a few different products you can use.
So Why Do We Need to Hydrate?
Water is essential to the body, even outside of running. (I know...there is a world outside of running). You can live without running, but you can't live without hydration.
What does water do?
regulating body temperature
remove waste
cushion the joints
If you are more interested in what else water does, this article is informative.
So Why is Hydration Important to Running?
We lose a lot of water and moisture through sweat and breathing when we run. This is obvious to anyone who has sweat while running (so everyone?). Proper hydration can minimalize injury, reduce cramping, improve recovery, and of course, improve performance.
How Much Water Do You Need?
Like everything with running, every person is different.
Here are basic guidelines. Keep in mind that this is basic and not tailored to you. If you sweat more, you might need more. Last week I linked to a sweat test, and I'll link to it again because it's really that easy.
2+ hours before a run: 16 oz- 20 oz. of water 2 to 3 hours before a run
30 mins before a run: 8 oz. of water
After a run: 8-12 oz
When Should You Switch From Water to Electrolyte Drinks?
Warmer weather: Personally, I almost always have an electrolyte drink daily during the summer. In the desert, the warm weather is usually between May-October. Right now, I'm drinking electrolytes in almost every other cup of water.
If you get muscle cramps frequently.
If you sweat a lot or are a salty sweater.
Runs over 60 minutes.
What Are Some Great Electrolyte Products Out Now?
Typically during the day, we don't need the extra sugar all day long. During a workout, it's essential to take in more fuel, but during the day, many people (myself included) prefer a lower-sugar drink. When I'm working out, my body responds to something with more calories, and I can't run well on just electrolytes alone. That is personal, but I've never run my fastest race-fueled on Nuun or similar.
The OGs of electrolytes. One thing many people appreciate is that both sources come in versions with and without calories. You don't always need a sugary drink throughout the day, but you do need electrolytes.
New to me, the Right Stuff comes in packets you can mix with water. If you're desperate, you can consume them like a gel. NASA initially developed them, and I've found I can feel the electrolytes hit my body quickly.
The Skratch Labs Hydration Mix uses a ratio of sugar (glucose + fructose) optimized for faster absorption. Plus, the electrolyte profile matches what is lost in sweat. (I recently learned that sweat content is about: 800 mg sodium, 80 mg potassium, 100 mg calcium, and 80 mg of magnesium per liter). There are roughly 80 calories in each scoop.
A recent discovery for me in the desert, but DripDrop is a great option. It first got its use in hospitals, but it's also used in athletics. One of my favorite products, DripDrop, is designed to get into your body quickly. I like the taste and, of course, that it works.
Why do I like Ener-C so much? You can find it in many stores. You don't have to worry about ordering it online or going to a fancy store just to pick up hydration. Plus, it tastes good and works.
These are just a few options. There are dozens more.
I've reviewed several more in my quest to stay hydrated in the desert:
Products with calories and electrolytes:
Products with lower sugar and electrolytes:
LMNT: If you're a salty sweater, this has A LOT of sodium
What is Keeping Me Entertained?
I feel like this post is already link-heavy, but here are some posts from the week and things that have entertained me.
Mountains 2 Beach Half Marathon (1:34.10)
Flipbelt Classic Edition Review
Hiking San Jacinto Peak from the Tramway My favorite hike in recent times.
Mastercard New York Mini 10K celebrates 50th anniversary Did you know the Mini 10k was actually named from mini skirts?
New Extreme Race Series Will Challenge Participants to Run Entire 5K Without Phones
I'll Have Another with Scott Fauble. I think Scott is hilarious, one of the funniest and most interesting pros out there. It's exciting to see his coaching change seemingly pay off.
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