Hydration is your friend

While on my long run yesterday I had a lot of time to think about hydration; I repeat a LOT of time. As I was running it occurred to me that a lot of people underestimate the necessity of hydration. Everyone is different with regards to hydration needs plus there are many factors such as weather and temperature that come in to play.

A good baseline for judging hydration needs is a "sweat test." I performed a sweat test a few years back on a day that was sunny and in the low 60's with a light breeze. I weighed myself at the gym using the scale with the slide-y thingies (yes, that is the technical term) BEFORE I went on a run. I ran for 45 minutes and stopped to talk to a friend for about 5 minutes during that run. I was barely misty. Boy was I shocked to learn that in that easy 45 minute run that I lost 2.5 pounds!! Note that one pound of weight loss is equivalent to approximately one small 16oz (500mL) of water. Amazing, seriously amazing.

Credit: designerfied.com

It is important to note that finding the right hydration strategy can be tricky because too much water can lead to a dangerous condition called hyponatremia (low blood sodium) which brings to light the importance of balancing hydration with electrolyte intake. And by balancing electrolyte intake I don't mean licking salt and lime before a tequila shot!

Regardless, this information made me much more cognizant of my hydration habits for sure.

To find out how to do your own "sweat test" check out this article from Runner's world HERE

So remember hydration is your friend even when caught in a downpour at mile 9 of a 16 mile run!
(Yes, that happened)
Save the fruity drinks for after you've hydrated and are reaping the rewards of your run +/- training.

Super, Super Girl Power!

Me & Miss "Girl on the Run" Grace

Hello friends. Today I am sharing with you a little about a wonderful program called Girls on the Run. Girls on the Run is a 12 week program for girls ages 8 to 13 years old. As the website states the program teaches girls to be "healthful, joyful and confident" or as a past participant states "[the program taught her] to be "the boss of my own brain." Along with the lessons of empowerment the girls train to participate in (and complete!) a 5k run.

Before the Race spring 2012

After the race (spring 2012)

I have been volunteering with Boston area Girls on the Run for a few years. Starting this year, I have been lucky enough to be a coach for the program. Over the last several weeks Head coach Alex, coach Katie & myself have taught a wonderful group of girls about empowerment and healthy living. In fact over a week ago we had our practice 5k - I am so proud to say that all of the girls completed this distance!

The fall program will finish this week with the "real" race this coming Sunday -> the Walters Run 5k. If you are in the Boston area sign up as it is a great race plus you'll be able to see all of our local Girls on the Run teams complete their 5k - sure to bring a smile to your face!

To register for Walter's Run in West Roxbury go to: http://www.waltersrun.org

To be inspired by Girls on the Run check out this video:

Have a SUPER SUPER (girl power) DAY!