This summer has been different. Record setting heat indexes that lasted for weeks and an unusually dense blanket of humidity have made for an unusual summer for endurance athletes. Training in hot weather is just another challenge. Trying to train in the 110+ heat index with typical humidity levels above 70% is dangerous. I made sure to frequently remind my athletes and training partners to hydrate aggressively.
Somehow, I managed to ignore all of my own advice and train myself right into a severely dehydrated state. It was not intentional but it was certainly negligent. At first I attributed my faltering performance to the usual summer cycle of trying to manage a heavy training schedule while racing a triathlon 5 out of 8 weeks. Then other symptoms appeared and culminated with a few failed workouts and the inability to hold my typical marathon pace in a 5K race. At first I was confused. What was it? Getting old? Sick? Over-trained?
While bouncing the situation off of a fellow coach he asked, "how much are your drinking?"
Really? Come on. I am not that stupid. I drink all day. He recommended that I keep a "fluid diary" for a few days and see if it is anywhere close to my estimated sweat rate. In the hot and humid conditions my sweat rate is off the charts.
So I kept a diary of fluid intake. It took me only two days to realize what was so obvious and simple. I was vastly underestimating my hydration needs. I will not bore you with the specifics but let's just say I was drinking about 20% of the water I needed. Really?? Runners are so dumb sometimes.
So now I carry a jug of water with me everywhere I go. It sits on my desk all day as a reminder. And the result? After a few days of aggressive hydration the "fog" lifted. My performance and recovery started to improve immediately.
Do as I say, not as I do: Aggressive Hydration!
Sometimes the answer is the most basic thing in the world.
(The easiest way to measure your sweat rate is to weigh yourself without clothes on before exercising for one hour. After an hour of exercise, return home, strip down and weigh yourself again. Assuming you did not use the toilet or consume any fluids during exercise, your weight loss is your sweat rate. For each pound lost, you lost 15.4 oz. of fluid.)
Somehow, I managed to ignore all of my own advice and train myself right into a severely dehydrated state. It was not intentional but it was certainly negligent. At first I attributed my faltering performance to the usual summer cycle of trying to manage a heavy training schedule while racing a triathlon 5 out of 8 weeks. Then other symptoms appeared and culminated with a few failed workouts and the inability to hold my typical marathon pace in a 5K race. At first I was confused. What was it? Getting old? Sick? Over-trained?
While bouncing the situation off of a fellow coach he asked, "how much are your drinking?"
Really? Come on. I am not that stupid. I drink all day. He recommended that I keep a "fluid diary" for a few days and see if it is anywhere close to my estimated sweat rate. In the hot and humid conditions my sweat rate is off the charts.
So I kept a diary of fluid intake. It took me only two days to realize what was so obvious and simple. I was vastly underestimating my hydration needs. I will not bore you with the specifics but let's just say I was drinking about 20% of the water I needed. Really?? Runners are so dumb sometimes.
So now I carry a jug of water with me everywhere I go. It sits on my desk all day as a reminder. And the result? After a few days of aggressive hydration the "fog" lifted. My performance and recovery started to improve immediately.
Do as I say, not as I do: Aggressive Hydration!
Sometimes the answer is the most basic thing in the world.
(The easiest way to measure your sweat rate is to weigh yourself without clothes on before exercising for one hour. After an hour of exercise, return home, strip down and weigh yourself again. Assuming you did not use the toilet or consume any fluids during exercise, your weight loss is your sweat rate. For each pound lost, you lost 15.4 oz. of fluid.)
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