Stay Hydrated to Maximize Performance

Maintaining your fluid level as the temperature drops is as important
as it is during the hot summer heat of San Antonio. Winter can be even more challenging to stay hydrated because you are not receiving the same obvious cues to drink, like heavy sweating and thirst.
As you train for your winter or spring race it is important to stay hydrated. Losing 1-2% body weight from fluid loss can cause as much as a 15% reduction in performance. That is equal to 24 – 36 minutes to someone who is trying to run a four-hour marathon. So how do you determine if you are dehydrated?

1. If your weight is lower than the day before. Sorry, the weight
you lost during your workout was fluid loss.
2. The color of your urine is dark yellow
3. You are thirsty

To maintain your hydration status during your training follow these
simple tips:
1. PREPARE – 2 to 3 hours before your workout, drink 17 – 20 ounces
of water or sports drink prior to your workout and another 7 – 10 ounces of water or sports drink 10 – 20 minutes before your work out.
2. DURING WORKOUT – Drink 7 – 10 ounces every 15 minutes during
your workout.
3. REHYDRATE AFTER YOUR WORKOUT – Drink 20 – 24 Ounces for every pound you lost during your workout.

Remember it is as important for you to stay hydrated during the cool
and cold weather as it is in the heat of the summer.