LOLZLetter 77 | Why Should You Hydrate Throughout the Day?
Plus Specific Electrolyte Products That Can Help
Welcome!
Hopefully everyone had a nice weekend. It's hard to believe we are heading into July 4th weekend. I feel like I should still be celebrating St. Patrick’s Day.
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This week is a continuation of last week's newsletter about hydration and fueling. Last week, we focused on electrolytes, and this week, I'm focusing more on the importance of hydrating throughout the day with specific recommendations towards the end.
We've heard it a dozen times. It's essential to stay hydrated throughout the day. That includes before, during, and after a run. This is especially important during the summer months.
Hydrating before a run is just as important as hydrating during a run. As we talked about last week, electrolytes are essential too. 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). Water does dozens of things, including regulating body temperature, remove waste, and cushion the joints. To say the least, water is essential.
Just in case you are more interested in what else water does, this article is informative.
So Why is Hydration Important to Running?
When we run, we lose a lot of water and moisture through sweat and breathing.
How Much Water Do You Need?
Like everything with running, every person is different. It depends on you, your location, and any number of factors.
Here are basic guidelines. Keep in mind, this is basic, and not tailored to you. If you sweat more, you might need more. For me personally, I sweat a lot more and need to hydrate more.
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.
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?
For many people, they prefer different products for running versus hydrating throughout the day.
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.
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.
Nuun is a favorite for most people. With so many flavors and varieties, there are plenty of options for everyone. Plus, all versions are sugar-free. Nuun has a wide variety from caffeinated, to sport mixes, to even immunity tabs, and "rest tabs." With small canisters, Nuun is also portable so you can stash them wherever you go and pop one in your water.
I just wrote a review about GU last week, but GU Hydration tabs are similar and have sugar free options with electrolytes. GU was the original creator of gels, and their hydration products are just as good.
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.
Generation UCAN is newer to me, but I've found their hydration and electrolyte products to be awesome. The Hydrate is a naturally sweetened electrolyte replacement. There is no sugar, zero calories, and five essential electrolytes to replace the nutrients lost in sweat. It's recently been my go-to for electrolytes during the day.
Hydrant is a newer product to me as well. Many Hydrant products have up to 3x the electrolytes of a traditional sports drink, but is much less sweet! Hydrant wasn't designed for running but a great way to get electrolytes during the day.
This isn't an end-all list. There are plenty of options to keep you hydrated during the day. The important part is to stay hydrated.
What is Keeping Me Entertained This Week?
Podcast: Chase Your Limits with Rachel Jastrebsky. I've met Rachel before and she is helping to reshape the USAT Maternity Pro Policy and extensions for women who have had children.
Instagram Video: Emma Coburn runs the fastest mile in Colorado.
How Is the Coronavirus Affecting College Running? I've wondered how the virus will affect sports. I think many high school and college contact sports won't happen (football, basketball, etc.), but there is more of a chance for cross country.
Building Tables: A Q&A With Alison and Sally: Alison is an activist and an unapologetically straightforward. She has been at the forefront of making change in the New York City community as well as worldwide.
GU Energy Gels: Differences Between Roctane and Regular
Types of Summer Runners You’ll See Out
The Carbon PlatedBrooks Hyperion Elite Shoe Review
This newsletter is sponsored by Aftershokz. If you are looking to try Aftershokz Headphones, you can use this link and save 15%. Why Aftershokz headphones? They are wireless and go over the ears so you can hear traffic as well as your music. I’ve used them for several years now and never had an issue. I have reviews of the XTrainerZ, Aeropex, and Air).
If you are looking for an excellent headphone for swimming, I recommend the XtrainerZ (seriously, I am still amazed I can swim and listen to music so clearly).
Thank you to everyone who reads, shares, and subscribes. Stay healthy and safe.
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