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

Hydration. You really need to read this, slacker.

In. Tha. Zone.

Hydrating is KEY! If food is fuel, water is the motor oil. Your “engine” cannot function without it, and without it your body will seize up and stall out.

Water makes up about 60% of an adult body and 75% of the muscles. For any human water is important. For a marathoner it is vital.

A well-hydrated body will (1) process and store the very important energy source of glycogen and (2) keep cool from the abundance of sweat designed to regulate body temperature.

The body needs about 2.5 liters – or 10 glasses – of water a day. Most of us are accustomed to hearing that we need 8 glasses – not 10 – a day to remain healthy and lubricated. True. The other 2 glasses come from water contained in food.

However, this amount of water is suitable for the mere mortal on the street. For a marathoner, the demands are more since the runner sweats more. A runner’s water demands will be double that of a non-runner. The average superheroic marathoner sweats 1.5 quarts of water and hour when running (blech!). This fluid must be replaced.

In fact, everyone who exercises should drink water all day long. If you wait until you’re thirsty to drink water, it’s already too late. Your body is likely not getting enough water.