Hydration

The human body is almost two-thirds water, and when that total water level drops by only a few percent, we can become dehydrated.  A hormone is then released that signals the kidneys to retain fluid.  At the same time, the brain sends signals that we are thirsty! With cooling temps rolling in, it might be difficult to think about dehydration. Once cool temperatures set in permanently, it may be more difficult for some of us to stay hydrated.  Studies have shown that cold weather can alter our “thirst” sensation, and we don’t generally feel as thirsty when the weather is cold.  So, we drink less.  When exercising or working outdoors, it is very important to stay hydrated by drinking plenty of water.  It doesn’t mean you have to carry water with you everywhere, just make sure you have places to stop that have nice cold water!  If you’re unsure of how hydrated you are, sources show the best way to gage hydration is urine color.  If our urine is pale yellow, we are well hydrated.  If it is darker we should be drinking more water and/or choosing foods that have a higher water content.  Runner’s World suggests the following Edible Liquids; watermelon: 91% water; carrot: 92% water; spinach: 92% water; cucumber: 96% water.  These nutrient-dense foods can help provide a vitamin-packed and delicious recovery after a long run or sweaty workout.  

 

Get Hydrated and Run!  Here are some upcoming races in our area:

Oct.6- Marineland Tri/Du in St. Augustine...Run with the Marines!!!

Oct.6- Jacksonville Challenge

Oct.12-Color Me Rad-Jacksonville

Oct.12-Fall Frolic 5K-Jacksonville

Oct.12-Fighting Back 5K and 1Mile Serenity Stroll-Jacksonville

For more races visit:

http://www.runningintheusa.com/Race/List.aspx?Rank=Upcoming&State=FL&Page=1

Authored by Kim Usry, fitness chair of Healthy Kids Initiative, at Ocean Palms Elementary. 

For sources please contact Kim at kbusry@gmail.com or visit opefoodandfitness.blogspot.com.