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Water. It’s the source of life and the most abundant substance in the human body. Water is essential to every bodily function known to man. Water is inside of our cells, outside of our cells and in between our cells. Our bodies can survive weeks without food, but only a few days without water- or, if you are in a hot environment- it may only last hours without water.
It amazes me to see people exercising- outdoor and indoors- without consuming water or an electrolyte drink. Exercising or even working in this heat and extreme humidity without hydrating along the way is just not a smart decision.
Every physical reaction in your body depends on proper hydration. Water is essential for:
*regulating heart beat & blood flow (a reduction in water causes blood to thicken)
*delivery of nutrients to cells
*responsible for actions involved in energy production and fat metabolism
Thirst is a very poor indicator of hydration. Thirst is not usually perceived until 1-2% of body weight is lost. At this point, mental clarity and focus may have dropped and exercise performance will have decreased.
As a general rule of thumb, you should drink 2-3oz liquid every 15-20min during exercise. I hear some people complain that drinking water makes them cramp up or feel sloshy in their belly. I recommend start drinking water now. If you train your body to use fluids during low mileage/ short workouts, then your body will learn to efficiently use the fluids as you continue to increase the length of time of your workouts.
You can’t forget to water a plant and then drown it with water to make up for it. The same is true for your body. TOO MUCH WATER can be as serious of an issue as too little water. When your body has to much water in relation to sodium content, it is in a state of hyponatremia. The best way to avoid hyponatremia is to not drink too much water all at once. Instead, strive for a more balanced and regular fluid intake of water and electrolytes. It’s also wise to consult with a nutritionist or licensed dietician to help you calculate your true fluid needs.
Fit TRI Run has convenient options for hydrating “on the run”. There are hand-held bottles (some with insulation to keep your drink cool in the heat) as well as belt-type hydration devices. Not sure what you want? Then build your own! This week, we are expecting a large shipment of plain belts, pouches, water bottles, etc so that you can build your own hydration device.
We also have smart electrolyte options- consume the nutrients you need without the excess sugars. For exercise efforts over an hour or for those of you who work outdoors, consider incorporating electrolyte replacement drinks into your hydration plan.
It’s easy to stay healthy and hydrated this summer– just be proactive. Visit us at FIT TRI RUN. We know our products and are here for your convenience.
Love your body. Drink responsibly!
Today, several of us in Galveston gathered and dedicated our run to Kaytie Joiner, who prematurely lost her life on April 13, 2014, as soon as she finished the DIVA Half Marathon here in Galveston. I never had the pleasure of meeting or knowing Kaytie, but her story moves my heart and makes me tear-up when I think about her, her family and friends and her fiancé. Today is the day she was to marry her best friend.
I found her Facebook page- she looks like the type of girl that everyone wants to know and be friends with. She has an all-American smile and a sense of love that surrounds her. Everyone loved her dearly and it seemed that she touched many lives.
I guess she made such a positive difference during her time here on earth that our Good Lord called her “home” to be with Him while she was still so young. I cry when I think of how her fiancé, family and friends must feel and how difficult this day must be for them.
The one thing I know in my heart is that she is at peace. She is resting in a place of love beyond all comprehension. She died doing what she loved and was surrounded by persons who loved her.
Kaytie, we ran for you today. We mourned for you today. We pray that your peace and love and grace surround your loved ones. Thank you for reminding us all that life is so precious and so unpredictable. Thank you for reminding us that sweating the small stuff is a waste of time. Thank you for uniting our running community even more. Thank you for making a difference in our lives- though we’ve never met. One day, let’s go for a run in heaven.
Rest in eternal peace, Kaytie~
Your running friends in Galveston
No matter what distance you have in sight, the most important step is taking the first step. There is no reason to feel intimidated by beginning a running program. This article is meant to act as only a guideline and to provide basic recommendations. It is best to consult with running coaches and/or find a running club in your area for guidance, assistance, and support. (If you are in or around Galveston, contact us!) Enjoy the journey on your feet!
Here are the basics of getting started with a running program:
There are many programs and recommendations available for running. If you are not currently a runner, I strongly recommend following a slow, progressive program. The program below is condensed for those doing a “couch to 5K in 12 weeks”. If you have more than 12 weeks, modify this program and increase your running time by 1 minute at a time. Doing too many miles too soon or going too fast too soon is an invitation for injury or complications. Take it slowly and patiently. Allow your body to become a fat-burning machine. Running can be for life if you approach it smartly.
Kimberly Bachmeier is co-owner of Fit TRI Run. She is a former Occupational Therapist, a certified Run Form Coach, has her Specialist in Fitness Nutrition Certification, teaches group fitness classes, and is the Organizer of USA FIT Galveston.