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As the dog days of summer roll by, the heat index stays high while the training period continues. Whether you’re training for that fall marathon, or simply enjoy running outside, it is important to remain hydrated.
Depending on your type of workout, there are a number of options for hydration. Water is the obvious choice, but sports drinks are numerous and heavily marketed to the athlete and casual exerciser alike.
Most sports drinks have added carbohydrates and electrolytes to help with rehydration. The carbohydrates allow for added energy for your body as you are working out. The electrolytes sodium and potassium are added to help maintain fluid retention in the body, as well as key functions of muscles. For runners that are running for more than 30 minutes at a time, sports drinks are a good option to remain hydrated.
For longer distances, especially for those training for a marathon that may be running for several hours straight, there are more advanced sports drinks available. These drinks contain more complex carbohydrates that won’t breakdown as quickly, as well as protein for more sustained energy. They too have plenty of electrolytes to keep the athlete hydrated.
Enhanced and flavored waters offer vitamins and minerals in a sweetened package, but are usually not formulated for athletic hydration. They are, however, a good alternative to water for those with an aversion to the natural stuff. For workouts that last less than thirty minutes, water or an enhanced water are good choices.
A common mistake made by runners in the heat is to over-hydrate. Drinking too much water can make you sluggish and lethargic, and seriously slow down your pace. A good way to avoid this is to drink two cups of liquids two hours before exercising. This ensures that you are hydrated to begin with. Once the workout starts, it’s important to take sips of water/sports drink every fifteen minutes or so.
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