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Hydration Tips – Summer and the heat are here. Are you paying more attention to taking in fluids? Sweating is the body’s way of cooling itself off. With high heat and humidity of summer, you may be more prone to heat illness. Heat stroke can come on suddenly and can be deadly. Be smart this summer and remember to hydrate properly. What to do? v Acclimate. Get your body used to running in the heat. It takes about 7-14 days for your body to acclimate to the heat. Reduce intensity and duration of your runs during that time when the heat and humidity is present. A heat- fit athlete tends to sweat sooner and lose increased volumes of sweat. They also hold onto water and salt better so blood volume can be maintained. This allows the heart to pump more blood at a lower heart rate. Many overzealous runners tend to race before they are acclimated which may cause heat problems for them. v Weigh yourself before and after runs. If you lose weight, this is usually NOT body fat. It is water lost and should be replaced. Drink 20-24 ounces of fluid per pound of weight lost. Dehydration is accumulative so pay attention all week long to your hydration. If you have a race or hard run on the weekend plan your hydration strategies early. Replacement tips for runners v BEFORE Maintain daily hydration. Check your hydration status. If your urine is clear-light color and you are urinating frequently, you are usually hydrated. Weigh yourself before and after your workout. Drink 2 hours before your workout and take in at least 16 ounces of fluid. For marathoners, avoid excess hydration which may lead to low sodium levels. Maintain a diet that contains some salty foods to replenish salt lost in sweat. Choose sports drinks to help maintain sodium levels and replace the electrolytes lost in sweat. v DURING You may lose up to 1-2 liters of sweat per hour. Drink 5-10 ounces (1 ounce of fluid is about 1 swallow) every 15-20 minutes during your workout to replace sweat losses. This may mean 20-40 ounces per hour or 1-2 sports bottles of fluids. Plain cool water is ok for shorter events, but sports drinks containing sodium have been found to enhance fluid absorption. In events lasting longer than 1 hour, sports drinks are advised to help prevent hyponatremia and provide glucose for energy during the run. Do not rely on thirst to determine fluid needs. An athlete should drink before they are thirsty. Drink early and often. v During a road race – During this time it can be very difficult to replace fluids. In longer races, bring straws that you tuck in a hat, watchband or sports bra (women). Dip the straw in the cup and crush the cup to keep the fluids in if you are taking the fluids on the run. If you can get a sports bottle, carry it with you to allow for maximum replenishment. v During training runs – Pack a cooler with a cold pack and bring enough fluids for hydration during and after your training runs. Plan your route where there are water fountains or even restaurants where you could grab a cool drink. Carry money with you if you need to purchase fluids at a local store. v AFTER Drink 24 ounces of fluids for each pound of weight lost. Avoid drinks with caffeine and alcohol as these may have a dehydrating effect. Never underestimate the heat. Last year a local runner died of heat and dehydration in the Other things to note: Children can be more prone to heat illness as well as overweight athletes with more body fat. Certain medications can predispose an athlete to dehydration. If you are unsure about the side effects of your medication, ask your physician. Be safe this summer and hydrate. Pay more attention to taking in fluids and enjoy the summer running. PEAK FYI
Ø Monday sessions FOCUS upon CORE Exercises, starting at Ø Thursday session FOCUS upon EITHER CORE Exercises and SPEED Training (Athlete’s individual choice), starting at Ø Saturday session FOCUS upon SPEED via interval, repetition and hill training, starting at · PEAK SPECIAL SESSIONS – Peak Training for feeding the homeless – Ø Wednesday, June 29 – Ø Tuesday, July Ø Fee for each session will be a FOOD DONATION for a homeless center in Ø A social outing at a local casual site will follow the Tuesday, July 5 training session “Intermediate Core Training”, a DVD is available for purchase at www.coachleach.com. The DVD is 1 hour and 5 minutes in length and includes a detailed “CORE” Wake-up and Warm-up routine and 3 full “CORE” training sessions, including demonstrations by athletes, the animated “CORE WIZARD” and a “Coaching Points” booklet. “Intermediate Core Training” is available via: www.coachleach.com Fleet Feet Sports Chicago Race Results – Daniel Boone Run for Statehood – Half Karen Harrer Judith Neafsey 44:26 PR! Rotary Race to the Finish – Liz Ahrens 47:46 7th in age group PR! Asta Tijunelis 47:44 11th in age group PR! Grandma’s David Rubin Karen Wargo Jim Gibbons – 5 K – Lauren Summerhill Danielle Levine 29:16 8th in age group Jo Dunbar 32:34 6th in age group Jeremy Dubow Steve Mazik Proud to Run 5 K – Eugene Scheckman 34:35 2nd in age group Proud to Run 10 K – Jennifer Quinn 49:23 1st in age group 5th female finisher Race to Taste 5 K – Ursula Talor Tony Bowers Stephanie Kennelly 23:35 6th in age group Maureen Pearman 26:16 11th in age group Greg Gallagher Matt Gibson 20:02 6th in age group Marianne Squiller 36:00 25th in age group Chuck Aron 2:33:02.5 Thurman Gills Sarah Rice 1:48:34.3 7th in age group Great Chris Woods, Eduardo Ledesma and John Pearman - 50-50 CHAMPS! Please report your race results, including notes – P.R.’s, etc. –e-mail bill@coachleach.com Questions? Please forward questions to coachleach@coachleach.com – we look forward to your questions. ARCHIVED editions of past COACHLEACH.COM Newsletters are available via the HOME page of www.coachleach.com
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