You have a focused goal for which you plan, you train, you train beyond your physical and mental limits and you put in your 100% at what you do. You make your sport and your country proud! You are a hero! You are an athlete.
With all your rigorous training, exposure to the elements and stress, staying hydrated is key to your performance. Dehydration leads to irritability, cramps, malaise, loss of appetite, muscular weakness and a general sense of defeat- now you don’t want that to happen! Water, effective hydration from the inside-out and knowing your body water levels are all the need of the hour.
Water it up! Carolyn Veroni of Celazome Clinical Skincare says, “As a runner I find the best way to stay hydrated is to make sure you are hydrated before you head out the door. Try to drink 8 ounces of water per 1/2 hour for 2 hours stopping 20 minutes prior to your athletic adventure. Then while you’re on your sporting adventure try this: Wear a Two Bottle tote belt that you can fill with water and a sports drink, because mid-run/biking fueling is optimal for hydration. Sport drinks that contain carbohydrates, electrolytes and salts will prevent dehydration – they can also be found in chews or gels. Aim for 40 to 75 grams of carbs. and 1,500 milligrams of sodium per hour.”
Hydration calculator: Carolyn further adds, ” It is not often that you have a hydration scale at a competitive event but try this when you do a run from your home and back. Weigh yourself before you workout, and then keep track of the fluids you drink throughout your run; then when you get back home immediately weigh yourself again. Use this simple calculator – Multiply the number of pounds you lost by 16 and then add that to the fluids ounces you drank on your run. That is the number of ounces you should have consumed. If you finish your event and you weigh the same or more than when you started, you may have over hydrated. If you’ve dropped 3% or more, dehydration may have occurred. Up to 2% weight loss should be safe and reasonable.
Stay hydrated and win accolades.
Know Carolyn: A former Spa owner of 15 years is licensed in Cosmetology, Trichology as well as Lymphatic Drainage. With more than 25 years of experience in the industry; Carolyn loves sharing her expertise in the beauty field as a speaker, trainer and writer. She is an avid runner.
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