With temperatures rising along with abundant sunshine in our beautiful DC Metro/Northern Virginia region, we know many of you are stepping up the mileage for your runs and walks. Have you thought about your hydration plan? Proper hydration is a key factor in your health, safety and performance.
Heating up and sweating during exercise and even everyday activities requires that you pay attention to hydration to avoid the pitfalls and potential dangers associated with “running on empty.” Did you know that dehydration is a leading cause of training injuries? Thankfully, there are several hydration delivery options in all nine of our Potomac River Running store locations to meet your needs.
For racing and training, many people prefer to carry hydration in a handheld bottle. This is a great choice for a longer race day as it allows you to sip easily, quickly and refill at each aid station. How much to take in? Hydration experts recommend 4-8 ounces of fluid for every 15-20 minutes of exercise. This is a basic guideline and when it comes to knowing what works for you, you’re an experiment of one! What you need to take in is affected generally by how much you sweat and how hydrated you are prior to beginning your race or training session. As little as a 2% decrease in body weight can affect your performance.
If handheld bottles are not an option, consider running or walking with a hydration belt or pack. The hydration belt comes with the convenience of being able to add or take away the number of lightweight (usually 8 oz.) bottles you think you’ll need for your event. Studies show that athletes finish a 12K run up to 2-1/2 minutes faster when properly hydrated.
For trail runs, having access to fluids is particularly important, and a hydration belt or comfortable “back” pack with a straw will add to your confidence and boost your performance. Knowing you are carrying the fluids and nutritionals you need beats risking dehydration when you are far from home base!
Take a moment to stop in at one of our nine store locations and see the latest hydration delivery products that our experienced staff have road, trail and race-tested for you: Nathan, Camelbak, Fuelbelt and Amphipod.
In EVERY Potomac River Running store you’ll have access to free guidance and advice from our Hydration Team Leaders (just ask!), as well as our staff members who use our hydration products to help you choose the system that’s best for you.
