Here we are smack dab in the middle of the summer heat sweating our bums off. If your working out outdoors, staying hydrated can be a challenge.
Today I did a little hydration test to see if I could stay hydrated during my run. I weighed myself (without clothes) before and after my run. In apporximately one hour I stopped at three water fountains. Two during my run and one after. I came home, took off my clothes and stepped on the scale. I was down 3 pounds!!! Which means I lost 3 pounds of fluid during one hour of running!
Losing as little as 2% of your body weight can cause an increase in perceived effort and a decrease in performance. Which means my workouts are physically and mentally harder because I’m not drinking enough water. Silly me.
It’s hard working out in this heat and I’ve been making it even harder with my poor hydration levels.
I know I have a high sweat rate, but I was astounded at the results. Here’s how to tell if you are properly hydrating for your run.
- Weigh yourself without clothes on before your run.
- Weigh yourself as soon as you return home from your run.
To read more on hydration and to find out how to replace the lost fluid check out The Candid RD’s post on Fluid Recommendations.