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"In all cases, be responsive.
Develop an awareness of your body, its needs and capacities. Coax a slow, continuous
stream of adaptations out of it. If you are diligent and sensitive, training will
progress and you will avoid injury."
F.C. Frederick, "The Running Body", in Make Your Own Time |
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| Hydration |
Water is:
- Most abundant molecule in the body.
- Allows the body to cool properly via sweating.
- Adequate hydration is essential during exercise to maintain blood volume and pressure.
- Consume fluid throughout the day.
Before Working Out:
- Consume 16 oz of water/fluid within 2 hours of exercise.
During Your Workout:
- 6 - 12 oz every 15 to 20 minutes.
- During endurance activity, drink on a consistent schedule of miles or minutes.
- Do not consume >3.5 cups (56 oz) in 1 hour.
- Activities greater than 60 – 90 minutes will require CHO containing fluids.
After Your Workout:
- Consume 16 - 24 oz.
- Replace fluids lost thru sweat – 16 oz per pound lost.
- Drink water first, then CHO containing drink.
- Avoid “chugging”.
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