Exercise has its obvious perks — helping to improve cardiovascular strength, build and maintain a lean, mean body and provide natural energy. But did you know exercise can also cause damage to the body, inside and out? It’s true…but only if you let it be.
We are always told to drink more water. But as fit, active people we can’t rely on water alone — even during the colder months. When we’re sweating, we lose electrolytes that must be replaced, or we risk becoming dehydrated. To help avoid the effects of dehydration (i.e. cramping, low energy, heat exhaustion), learn the what, when and how of electrolytes.
Q: I have a hot 70.3 on my schedule. What do I need to know about hydration and fueling leading up to and on race day?
Brandon Marsh answers:
A: This is a common concern and a question we get often. First, it’s important to understand hydration and fueling needs are very dependent on the individual. However, there are a few universal “formulas” that can help you endure race day.
A person who burns about 2,000 calories should get about 8-12 cups of fluid per day. That may sound like a lot to drink, but it doesn’t all have to come from drinking water. Keep slices of watermelon, honeydew, cantaloupe, and other such water-packed fruits in the refrigerator. They’re excellent sources of water, sugar, and electrolytes and the perfect “grab and go” refresher on a hot summer’s day.
Using natural fruit juices adds both natural sugars and vitamins to your sports drink. Adding sea salt instead of table salt adds an electrolyte source as the minerals of the sea are very similar to the electrolyte composition in our blood. Sea salt contains 84 minerals including sodium, potassium, iodine, magnesium, calcium, zinc and manganese, and it helps to replenish the minerals you lose through perspiration.
Homemade Sports Drink
Makes 2 quarts Read more →
Warmer weather means it’s time to get outside—for backyard barbecues, gardening, little league games, and, of course, exercise! Taking your cardio routine outdoors is a great change of pace from working out in a stuffy gym or your boring living room. But whether you’re biking, running or swimming, you have to be careful, especially in extreme heat and humidity.
It’s important to make sure you are well hydrated when exercising outdoors. Remember, the body loses not only water, but also electrolytes and salt, when you sweat. Watch for signs of dehydration, which may include nausea and lightheadedness. And make sure you slow down and take a break if the heat starts to get to you.
Here are a few more tips to keep you hydrated and safe when working out in the great outdoors:
I’ve done a few triathlons close to home, but this summer I will be flying across the country for my first “destination” event. Do you have any tips for competing on less-than-familiar soil?
Race season is upon us, which means traveling to races near and far. Since becoming a triathlete in 2002, I have had the opportunity to travel all over the world for races.
Here are a few tips that I have picked up over the years of being a world traveler.
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