The following article was written by Max King and originally printed in The Footzone Bend's May e-mail newsletter. Reprinted with permission from The Footzone Bend and Max King.
Max King winning the 2012 USA 50k Trail Championships
Whew, it's getting warm out there! It's nice to know that summer is right around the corner, which means that staying on top of your hydration routine is becoming increasingly important during daily runs and races.
A drop in hydration levels will cause a drop in performance and also slow recovery times from your runs. Runs of an hour or less in moderate temps probably do not require you to carry too much water, but for anything longer than that, you should be consuming 20-28oz of water per hour. For runs longer than two hours, it is smart to use electrolyte replacement as well.
This sounds so easy in theory, but how do you comfortably carry water on a run? We have plenty of options! Seems like just about every month someone comes out with a new way to carry water. New innovative designs in packs, handhelds, and water bottle designs are out and we have them. Come down, try them out, and see what works best for you. Electrolyte replacement can be intimidating, but technology has progressed a long way from popping salt blocks into your mouth; great tasting electrolyte tabs can make drinking on your run easy and refreshing!" Keeping it simple with just some electrolyte capsules can also be a great way to go. The recommended dose is between 100 and 300 mg of sodium per hour, and the FootZone staff is happy to provide tips for finding the right match for you!
The Footzone is a locally owned full service running store in Bend, Oregon