Training? Don't forget to hydrate

Is it me, or does it seems a little early in the year to do a hydration post? Well, combine the facts that we’re in another drought year and temperatures are well above average for this time of year with our many training programs hitting full stride (marathon, and trail 10k and half marathon), and it makes a little more sense.

Even if you’re not in one of our training programs, it’s a good idea to pay attention to your hydration tactics.

What are some signs you could be dehydrated? Sablle Scheppmann, West Coast Tech Rep for Nathan hydration products, lays out a few symptoms.

“Dizziness, fatigue, getting tired a lot quicker, headaches,” she said. “When you’re really getting dehydrated, most people pass out, and a lot of people will throw up.”

Such fun!

So what does it mean to be properly hydrated? It means that your entire body, including your organs and muscles, are getting enough water to work properly and efficiently. While this means drinking enough good old-fashioned water, you can also hydrate yourself with the right foods.

Health.com lists 15 foods with high-water content. Ever wonder why watermelon, tomatoes, grapefruit and cantaloupe taste so refreshing? Each of them (and every food on the Health.com list) contains more than 90 percent water.

So, let’s say you become dehydrated during a training run or race (or any other physical activity). What do you do? According to Scheppmann, once you start drinking water, slowly “continue to drink more water. The closer to room temperature the water is, the easier it gets into your system and out. Not too hot, not freezing cold. Keep drinking water, take electrolytes and lay down.”

Seventy percent of your body is water, so the benefits of proper hydration are simply staying and feeling healthy. If you’re lethargic for some unknown reason, consider how well you’re hydrating, and that could be your answer. A hydrated body is a healthy body that can more effectively fight off illnesses and fatigue.

Have a hydration plan, says Scheppmann. Whether you spend you day sitting at your desk, moving around or a combination, know how much water you need to get through. Everyone is different, so get to know your body when it’s at rest and play, and have a hydration plan for pre-, during and post-workout.