Prevent summer dehydration while running
Latest Research on preventing dehydration
"Being more than two percent dehydrated in warm environments causes a decline in performance," says Robert W. Kenefick, Ph.D., a physiologist with the U.S. Army Research Institute of Environmental Medicine.
A number of recent studies offer runners smarter ways to stay hydrated while also giving their running a boost. Here's how you can apply some of these strategies to your own hydration plan and run your best all summer long.
#1.
PRE-HYDRATE TO RUN FAST
WHY In a study in the April 2010 Journal of Athletic Training, runners who started a 12-K race dehydrated on an 80-degree day finished about two and a half minutes slower compared to when they ran it hydrated. Dehydration causes your blood volume to drop, which lowers your body's ability to transfer heat and forces your heart to beat faster, making it difficult for your body to meet aerobic demands.
DRINK UP Drink eight to 16 ounces one to two hours before a run. Sports drinks and water are good choices, says running coach Cassie Dimmick, R.D
#2.
GO COLD FOR LONGER RUNS
WHY In a study published in 2008 in Medicine & Science in Sports & Exercise, cyclists who drank cold beverages before and during their workout exercised nearly 12 minutes longer than those who drank warm beverages. And in a study published this year, runners who had an ice slushy ran about 10 minutes longer than when they had a cold drink. In both cases, the drink that was colder lowered body temperature and perceived effort, allowing participants to exercise longer.
DRINK UP Before going for a hot run, have a slushy made with crushed ice and your favorite sports drink. To keep drinks chilled while you run, fill a bottle halfway, freeze it, and top it off with fluid before starting. Running a loop? Stash bottles in a cooler along your route, says Dimmick.
Sample Guidelines:
ONE HOUR OR LESS
Three to six ounces every 15 to 20 minutes. Water is usually fine. For a tough run over 30 minutes, consider a sports drink to give you a kick of energy at the end.
ONE TO FOUR HOURS
Three to six ounces every 15 to 20 minutes. A sports drink with carbs and electrolytes will replenish sodium. Prefer gels? Chase them with water to avoid sugar overload.
OVER FOUR HOURS
Drink three to six ounces of sports drink every 15 minutes, after which use thirst as your main guide (drinking more if you're thirsty and less if you're not).
POSTRUN
Replace fluids, drinking enough so you have to use the bathroom within 60 to 90 minutes postrun. Usually eight to 24 ounces is fine, but it varies based on running conditions
For all of your Lifestyle & Weight Management needs contact:
Stride @ 905-691-3060 – info@yourstride.com
Health at Your Pace
** (REF)Medicine & Science in Sports & Exercise/runnersworld/Karen Asp
** You should always seek the advice of your doctor before starting any exercise or running program.
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Weight management
Weight Management
Many people struggle with their weight. Time and time again they are choosing some fad diet to lose the weight fast, only to see it come back in 3-6 months sometimes even heavier! This cycle has to stop. It is not effective and the results in 97% of cases do not last.
There is no quick fix. It takes some hard work, exercise, will power and clean eating. Here at Stride we provide individualized meal planning specific to your body type and you're lifestyle. No gimmick's no quick fixes. Real food, Real Results!
Do you want to feel better? Look better? And finally keep those unwanted pounds off? If you answered yes to any one of those, then contact us today for a free consultation. We will put you on the path to better health and weight loss. Say no to yo yo dieting and say YES to Stride.
*Obesity is on a steady climb at over 63% and being passed down at an alarming rate to our children. Please let's work together to educate ourselves and our children on health living.
Call today 905-691-3060
E-mail: info@yourstride.com
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3 Heart Facts
February is Heart Month:
#3
A child's heart is about the size of a clenched fist; an adult's heart is about the size of two fists.
For all of your Lifestyle & Weight Management needs contact:
Stride @ 905-691-3060 – info@yourstride.com
Health at Your Pace.
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3 Heart Facts
February is Heart Month:
#2
In a 70-year lifetime, the average human heart beats more than 2.5 billion times
For all of your Lifestyle & Weight Management needs contact:
Stride @ 905-691-3060 – info@yourstride.com
Health at Your Pace.
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3 Heart Facts
February is Heart Month:
#1.Powerful Pump
In under a minute, your heart can pump blood to every cell in your body. And over the course of a day, about 100,000 heart beats shuttle 2,000 gallons of oxygen-rich blood many times through about 60,000 miles of branching blood vessels that link together the cells of our organs and… body parts. That's a hefty job for a fist-sized muscle.
For all of your Lifestyle & Weight Management needs contact:
Stride @ 905-691-3060 – info@yourstride.com
Health at Your Pace.
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5 Tips to Avoid Holiday Weight Gain
#1 Don't Give Up
The last thing you want to do when it comes to weight management during the holidays is throw in the towel. Just because you may have made a few bad choices is no reason to give into the all or nothing thinking. A few slip-ups during this time is okay, enjoy the holidays within reason, maintain your excercise plan and you will come out of it just fine.
Sorry for the delay in our last few blogs, we were enjoying the holidays with friends and family. I have hit the tredmill pretty hard myself this week 
Happy Holidays and all the best in 2011!
Should you need any help with your Fitness or Nutrition please do not hesitate to contact us. 905-691-3060
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5 Tips to Avoid Holiday Weight Gain
#2 Coping with Cravings
Food cravings are a normal part of life, but they can be more of a challenge during the holidays. You seem to see or smell tempting food everywhere you go……If you cannot avoid food cravings, your best bet is too have a light snack before heading out to a function, have plenty of water or be more aware of your portions and know that tredmill the next day has your name on it
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5 Tips to Avoid Holiday Weight Gain
#3 Small Changes to meals
Tinker with new ways to cut holdiday calories. Go for the steamed veggies instead of the mashed potatoes or removing skin from your turkey. Even choosing some fruits instead of heavier desserts can save your hundreds of calories.
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5 Tips to Avoid Holiday Weight Gain
#4 Go for a Walk
Staying active during the holidays will help prevent those extra pounds from creeping up on you. A 20-30 minute brisk walk 4-5 days a week could do wonders for your waistline. If you cannot make it outside due to weather hit the gym early or a stroll at the mall.
Come back for tip #3
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5 Tips to Avoid Holiday Weight Gain
#5. Portion Control
Keep your serving sizes in check and you can enjoy your favorite holiday snacks without the weight gain. All things in moderation make for an enjoyable holiday season.
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