WHEN THE HEAT IS ON - HYDRATE!

Summer is here! When the heat is on almost all runners and walkers want to know everything they can about hydration, fuel selection and electrolyte supplements for coping with the heat. Remember, we are all one-of-a-kind and each person will respond biochemically in a unique manner. On average we lose a litre of fluid per hour of exercise. When we exercise we loose water through the body’s cooling mechanism, evaporative sweat. Performance will deteriorate dramatically with a two to three percent loss of fluids, any loss greater than this is dangerous. Humidity, individual metabolism, intensity of effort, pre-hydration, outside temperature and duration of exercise are all factors in the rate of fluid loss through perspiration.

Body fluid losses include both water and electrolytes. Electrolytes are chemical substances which when dissolved in the water within the body or lost in our perspiration are the missing electrically charged particles or ions necessary for cellular metabolism. Therefore, in our hot climate drinking water all day to stay hydrated is not the complete answer. Increases in fluid intake will result in electrolytes being flushed out of your body. So a good sports drink or electrolyte capsules should be added.

The following is taken directly from “Fuel for Success”, a Hammer Nutrition publication. You can pick up your copy at any of our Fit2Run locations.

Over the past 20 years, we’ve had the opportunity to observe the fueling habits of many thousands of athletes. While the fueling protocols have varied tremendously, here are facts which are repeated consistently in every case:

In closing, a few points to remember:
-None of the statements in this article should be construed as dispensing medical advice
-There is no “one size fits all” fueling formula
-Never try anything in a race that you have not done consistently during your training runs.
-At our Fit2Run stores we have all of the proper fueling products that you need to maximize your performances in your workouts and races.

See you on the roads and at Fit2Run,
Joe, Your Fit2Run Nutritionist

Sources:
“Nutrition for Endurance” by Dr. Bill Misner
“Fuel for Success” Hammer Nutrition booklet

Juice Kaboose
All Fit2Run locations house a unique smoothie and juice bar. At the Juice Kaboose, we pride ourselves on our fresh fruit smoothies and fresh vegetable juices. Unlike our competition, we do not add sugar, syrups, or other artificial sweeteners to enhance the taste of our juices and smoothies; therefore what you taste when you sip one of our delicious smoothies or veggie juices is 100% fresh fruit and juices or freshly pressed veggies. In addition to our smoothies and juices, we offer Wheatgrass, a simple way to make sure you get all of the great nutrients of two and a half pounds of vegetables in a tiny one ounce shot. At our Tampa location, we also offer freshly sandwiches with all-natural ingredients that go great with any of our smoothies or fruit and vegetable juices.