The Gatorade Sports Science Institute offers these tips that I follow religiously and will paraphrase:

1. Drink 2 servings of sports drinks 2 hours BEFORE strenuous exercise and 2 servings within 30 minutes AFTER.
2. Drink water daily until your, ahem, urine is clear.
3. During a race drink at least 1 cup of water at each station.
4. After 90 minutes of running, drink BOTH water and sports drinks. If you don’t you’ll overheat, cramp, and stall out
5. Drink it, don’t wear it – pouring water on your head won’t cool down your core temperature. Drink it.

How sports drinks work and when to use them

Water, of course, is what your body needs to function. During periods of intense exercise, when the body evacuates fluids containing minerals and nutrients, sports drinks are useful to restore energy supply and electrolytes.

Exercise, of course, causes runners to burn energy and to sweat – which includes water and electrolytes like sodium and potassium. Whereas, a runner can easily replace fluids lost in 45 minutes of exercise by drinking about 2 to 3 cups of water, muscles still need energy from carbohydrates.

** In one hour of continuous exercise glycogen is significantly depleted. **

** In 90 minutes to 120 minutes of exercise glycogen is completely exhausted. **

Sports drinks like Gatorade and PowerAde contain water, sugar, and electrolytes that help replace what is lost during intense exercise. Drinking these during long runs and after regular and long runs will keep your body fortified with important nutrients.

Carbohydrate drinks and food supplements are filled with sugar but not meant to replenish glycogen stores during exercise. These drinks are good for carb loading, but because the sugar in these drinks is slower to digest, it may cause an upset stomach should you consume immediately before or during exercise.

Café Ole’!

... for those living in the less civilized world outside Louisiana, "Cafe' Ole'" is a play on the favorite New Orleans caffeinated beverage cafe au lait. Clever, no?

Normally, morning runs begin for me with a glass of Gatorade. It's just a little something to charge my system, which is otherwise relying on an empty stomach to power up the old machinery.

Today's run was preceded by said Gatorade and complemented with an unplanned cup o' joe. I resisted today's alarm clock call to hit the street, and before I knew it, the kids' morning routine (breakfast, prep for school, brush teeth, etc., in which I play an important role) and my jogging time collided. One thing led to another and, whoops, there I am drinking a cup of coffee before my run.

Some frown on coffee, some cheer it. I for one enjoy it... occasionally. It is not part of my normal routine, but sometimes when it finds its way into the routine, I won't resist. This morning it actually proved quite useful as I was pretty damn tired. Indeed, this morning was a good run.

There are those who are less concerned about coffee's positive stimulant effect than they are about the downside potential of losing control of one's continence.

Studies show caffeine is linked to better performance and that it won’t likely contribute to more urine production.

Caffeine reacts differently during exercise than at rest. According to Ellen Coleman, R.D., author of Eating for Endurance, the effects of coffee consumption prior to exercise depends on the runner too.

If you normally drink coffee, a little coffee before the race won’t likely hurt. If you are not a regular coffee drinker, it’ll relax your plumbing, so if you try it before the race be mindful of the nearest exits.



That is a good cup o' joe.