Nutrition and Hydration

Summer is almost here in Dallas and it's getting hot! Training in the heat is bearable if you do it correctly and safely.

 Rule #1...lots of water.

 Rule #2...lots of water very close to you. I have a water bottle I run with...during the group runs I have a five gallon jug near...if it's a long run I carry money to stop at a store. Sports drinks are good too if you go over an hour but I would recommend only water in the jug because you would get very stickey if you poured sports drink on your head. Use small towels or bandannas to pour water on and wrap around your neck or to put on your head.

Rule #3...wear a hat or visor. You can put ice in your hat or a towel under your visor.

 Rule #4...it takes time to acclimate to the heat...do not overexert yourself for the first couple of weeks.

Here is a site that talks about heat and exhaustion.

http://www.marathonguide.com/training/coachmindy/heat.cfm

Nutrition...let's do the easy version then a site.  

Pre-workout...100-200 calories 30-60 minutes before workout...I say banana, apple, protein smoothie...easy to digest.

During workout...water if under 60 minutes...sports drink over 60 minutes.

Post-workout...4 to 1 ratio carb to protein. Chocolate milk is a good recovery drink. Try to get food in you 30 to 90 minutes after working out.

http://www.active.com/nutrition/Articles/Protein-Carbs-and-Endurance-Performance-Finding-the-Right-Balance.htm?cmp=306&memberid=65932664&lyrisid=20688374&page=2

Hope this helps...and remember Distance is Relative. -Ham