IF YOU ARE A RUNNER or other type of athlete, you have probably heard the saying “Drink up” a thousand times—and with good reason. “Drink up” is the most important instruction that athletes of all ages should remember when participating in activities that sap their bodies of important fluids and electrolytes. (Electrolytes are minerals in your blood and other body fluids that affect the amount of water in your body, blood pH, muscle action, and other important processes.) You should drink fluids before you become thirsty. If you wait until you are thirsty, then it’s too late.
Here are some guidelines for choosing the “right” fluids:
*Avoid caffeinated beverages, such as soft drinks, coffee, tea, and even energy drinks. Caffeine is a diuretic, which pulls moisture from the body instead of replenishing it. In essence, caffeine drains the body of liquids.
*Next, avoid carbonated products, such as soda pop. They increase the acid reaction in the stomach, which leads to the buildup of gas, discomfort, and the potential for nausea during athletic activities.
*Finally, avoid drinks with a high sugar content, such as fruit juice. Your body will pull water out of your bloodstream to help dilute the sugar, which actually dehydrates the body instead of hydrating it.
As for the best choice of liquid, drink lots of water. You should consume water before, during, and after competition to keep your body properly hydrated. Drinking enough water before and during your run will help your endurance and give you a better workout. Water cools the body and lubricates the joints. You should drink two cups of water two hours before your run and then nine ounces every 15 minutes during your run or race.
Sports drinks, such as Gatorade or Powerade, help the body replenish sodium and potassium quicker. These drinks were designed for the endurance athlete who is working out longer than one hour.
Keeping your body properly hydrated with the right fluids is essential to your safety and your fitness performance. When you hear the phrase “Drink up,” make sure you consume the right fluid on your next athletic journey.
Amanda Manthey is a former collegiate runner at Eastern Michigan University. She writes about running and fitness on behalf of Dave’s Running Shop.
Don’t miss Dave’s races!
Runners, get ready to “take your mark” in these exciting community events sponsored by Dave’s Running Shop. To register or for more information, including any associated fees, please visit davesrunning.com.
Virtual Race: Run for the Refuge
Lace up your running shoes and help to protect critical wetland habitats at Ottawa National Wildlife Refuge. You can complete your race on your own at Ottawa National Wildlife Refuge, in your community, or even on a treadmill. 100% of your registration fee will support Friends of Ottawa National Wildlife Refuge and our mission.
12th Annual Napoleon Rotary Triathlon
Saturday, July 3, 2021, 8:00 a.m. (Napoleon Rotary Kids Fun Tri at 7:30 a.m.) at 521 Glenwood Ave., Napoleon, Ohio.
WTOL River Run 10K
Sunday, July 4, 2021, 7:30 a.m. at 730 N. Summit St., Toledo, Ohio. Start at beautiful Promenade Park on Summit St. and finish at the WTOL 11 studio on Water St. This counter-clockwise route is scenic and challenging to runners of all fitness levels, crossing two downtown bridges and running along the renovated waterfront and Toledo Metropark. Join us to celebrate America’s birthday and wear your red, white, and blue.
Cridersville Fireman’s Jamboree 5K
Saturday, July 10, 2021, 9:00 a.m. at 100 E. Main St., Cridersville, Ohio. The Cridersville Fire Department will be hosting the 5K Fire Run through the small town and unique scenery of down-home living. The course is mostly all flat with very little elevation change. The start and finish line will be in front of the Village Hall on Main St.
Trillium—A Women-Only Challenge
Saturday, July 10-Sunday, July 11, 2021, 8:00 a.m. at Centennial Quarry, 5773 Centennial Rd., Sylvania, Ohio. Since 2005, this women-only event has focused on empowering the competitive spirit in all women. Trillium is designed especially for women of all ages and athletic abilities—whether new to multisport, casual swimmer/biker/runner, or an experienced athlete. This weekend is all about you.
Dave’s Ohio-Michigan 8K & 5K
Thursday, July 15, 2021. 8K at 7:30 p.m. 5K at 7:45 p.m. Kids Run at 6:45 p.m. Dinner/concert (adults only) at 6:45 p.m. The runners border battle—race in two states. Choose the Ohio State, Michigan, or neutral Run the 419 option to receive a soft-spun cotton shirt in your color choice.
Hamler Summer Fest 5K Benefitting the Xavier & Aidan Wensink Memorial Scholarship
Friday, July 23, 2021 7:00 p.m. at 100 South First St., Hamler, Ohio. All proceeds go towards the Xavier & Aidan Wensink Memorial Scholarship as well as the Patrick Henry Cross Country team.
Christmas in July 5K
Sunday, July 25, 2021, 9:00 a.m. at Ford Memorial Park, Rossford, Ohio. Christmas is too good of a holiday to have only once per year. Join us to celebrate Christmas in July with a 5k jaunt through Rossford. The run is being held in conjunction with the Rossford Convention and Visitor Bureau's Christmas in July Festival. A portion of every entry will be donated to the Ford Memorial Park Fund.
Sylvania SuperKids
Saturday, July 31, 2021, 7:30 a.m. (Fun Run at 9:00 a.m.) at Olander Park, 6930 Sylvania Ave., Sylvania, Ohio. The 33rd annual Sylvania SuperKids Triathlon and Duathlon is one of the oldest kid's tri/du in the country. It takes place at beautiful Olander Park in Sylvania, Ohio. The swim and run take place inside the park, while the bike heads south across Sylvania Avenue to the University Parks bike path, into the local neighborhood, and back to Olander Park. Our host Tri-Team, Team Toledo Triathlon Club, will monitor the race course.
