You can dehydrate by doing nothing!

Breathing. Several cups of water a day are lost by just breathing. Even while sitting on your couch doing nothing, you are losing moisture.

Not hydrating

Lungs need moist air to do their job. When exposed to warm, dry air more water is lost –especially in wintertime when you can lose 2 to 3 cups of water because the air is at its driest.

The body must moisturize the air before it reaches the lungs, which it does via mucous. When fluids decrease, mucous linings become drier causing the lungs to become more sensitive to irritants like dust, smoke, mold, and Rosie O’Donnell. The result is a dry, hacking cough like the one your obnoxious uncle makes.

Deep thoughts on hydration

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The body performs much less efficiently because glycogen is harder to process in the absence of sufficient oxygen, not to mention the other vital organs and systems that rely on a fortified blood stream to keep the machinery operational.


In addition, the runner’s body is overheating. To cool it down, blood goes to the skin, reducing even more blood available to the muscles, which makes you even more dehydrated. Core temperature goes up, the heart stresses, and performance decreases.

What’s a Super Hero to do?


Why, Drink Up!

· Water is the preferred drink for workouts 90 minutes or less.

· Sports drinks and water are best for workouts  90 minutes or more

· Don’t rely on thirst to tell you when to rehydrate. You are already too dehydrated by the time you’re thirsty – and it’s nearly impossible to “catch up” while still exercising.

· Urine is a good indication of hydration – the clearer, the better

More gross signs of dehydration

Ahhhhhh.

Look, I know all this dehydration stuff is grossing you out. I'm just the messenger.

The most obvious dehydration indicator is urine, which is necessary to remove toxins from body. If it is dark in color, or not even there, you are dehydrated – or at least dehydrating.

Less water in the system means less urine, which means decreased ability to remove toxins. If the body cannot release toxins through doorway #1, it will seek other unnumbered outlets, which can cause headaches, fatigue and acne.

This is what we talk about when we talk about hydration

When I use the term “dehydration,” I don’t seek to invoke images of pathetic sojourners, blistered, wasted, and lost in the desert (though that would count). My definition ranges from the merely insufficient consumption to fluids– which are vital to efficient body performance – to that of the body shutting down.

The body pulls water from cells and the blood stream. When there is no water to be had, it causes small blood vessels to close and blood to become thicker, making it harder for the heart to pump. Over time, an insufficient intake of water leads to hypertension, high cholesterol and heart disease.

Even more annoying, and might I add, disgusting, are these symptoms of a frequently dehydrated body:

True dat

· Constipation

· Dry, itching skin

· Acne

· Nose bleeds

· Urinary tract infections

· Dry coughs

· Sneezing

· Headaches & sinus pressure

The body needs water for nourishment and to remove waste. When water decreases, the body tries to hold on to it by limiting how it is released, which normally occurs through breathing, mucous, urination, perspiration, and bowel movements.

Worst. Run. Ever. 19.25 miles of misery.

Well, actually 14 miles of powerful, determined running, another 3-ish of plodding, and a final 3-ish of ugly loping and puttering. When I started this morning it was great, probably because the temperatures were moderate... in the 50s. By the time 14 and 16.5 miles rolled around the temps had climbed nearly 20 degrees. I wilted. Folded like a beach chair. Spent like casino quarter. It was the ugliest run I can remember... at least the finish was.

This is exactly what happened at the 2010 Chicago Marathon when the temps started very cool for a Great Lakes fall morning then climbed into the 70s late in the morning. You know, the time you need your strength the most to finish the race.

On top of it all, I foolishly drank two cups of coffee early in the morning. By mile 14 I had to stop for a drink of water, but by then it was too late: I was already dehydrated. I thought a lot about proper hydration and even gave thoughts to hyponatremia (dehydration's polar opposite evil twin). Fortunately, I finished, hydrated, showered and ate.

I have been feeling sick to my stomach since I finished. Have you ever experienced this? I don't know what it is or if it has anything to do with running. I'm not sick, but I am oogie.

Still, I finished the 19-mile long run. Next stop, 22 miles. But this time I will start early, early in the morning to avoid overheating and dehydration.