Remember back in January when I complained about the brutal cold? Well, these last few days, the blazing heat, scorching sun and nearly impenetrable humidity are challenging my commitment to outdoor exercise. Nearly. But with proper preparation—and getting out early—I can punch through my miles in the natural environment. In this newsletter you will find tips for avoiding dehydration, as well as consuming proper amounts of fuel during exercise. Also in this newsletter is an article about the health benefits of nuts; a shout out to Nationwide Insurance and our latest t-shirt winner; plus Cindy and Joyce do it again. Finally, mark your calendars for Saturday July 23, when the GVWC hosts the Gahanna Get Moving Team. Second Sole and New Balance will be there to provide test “drives” of their shoes.
Hydration & Fueling – The Cliff Notes
There are lots of articles about the proper amount of fluids and fuel needed during exercise. As we have discussed, proper hydration is important, particularly during hot and humid weather. Dehydration is a serious condition, and there are lots of variables that go into determining fluid (i.e., water) needs, such as personal sweat rate, temperature, humidity, duration of exercise, and level of exertion. And, of course, fuel (i.e., carbohydrates) is important regardless of weather conditions to sustain performance during a workout. Here are my (non-medical doctor) general suggestions, based on personal experience and research, which you might find helpful:
- During hot and humid weather, you may need 20oz to 40oz of fluids per hour. To figure out your needs, do a “sweat test” to measure how much fluid you lose during exercise. Refer back to Hydration – Don’t Leave Home Without It in a previous newsletter.
- When exercising for one hour of exercise or less, you won’t need any carbohydrates (fuel) and you can get by with just water for hydration.
- Any exercise exceeding an hour requires fuel (carbohydrates) to replace your energy stores, generally at a rate of 25 to 50 grams per hour. Without replacing the energy you burn during long exercise, your performance will suffer, it’ll seem harder, and you won’t feel good doing it. Fuel can be a solid, like regular food or a specially-created sports concoction, or it can be a fluid, like a sports drink. Below are examples of various types of fuel and the quantities of each you’d need at 25 to 50 grams per hours. I like to combine a sports drink with a sports gel because, for me, drinking 30+ ounces of a sports drink per hour is tough.
- Sports drink – 15 to 30 oz
- Gel packet – 1 to 2
- Packet of sports beans – 1 to 2
- Sports bar – 1 to 2
- Miscellaneous carbohydrate sources such as Gummy Bears and Fig Newtons – check the packages.
During hot and humid weather, you should consider your electrolyte needs, too, especially if you sweat a lot like I do. When you sweat, your body loses important compounds, among them sodium and potassium. A consequence of an electrolyte imbalance can be headache, confusion, weakness, and muscle cramping. Fortunately, many of the fuel sources listed above have adequate sodium and potassium levels. To give me an extra boost of sodium, I have been known to stash in my pockets those tiny salt packets (you know, the kind from McDonalds) to use during half and full marathons to stave off cramping, which has vexed me during many races.
Anti-Aging? Go Nuts!
This article from the Very Well website provides a summary of a 2013 study from the New England Journal of Medicine showing that eating nuts daily can help reduce the chances of certain chronic diseases and can increase longevity. Just an ounce a day. Go for it!
Thanks Nationwide Insurance
The GVWC had a booth at the Nationwide Insurance Health and Safety Fair last week. It was a nice event where we met many potential new members. Congratulations to Mindy who won a GVWC t-shirt. We look forward to having some Nationwide employees join us on Saturday mornings.
Congratulations Cindy and Joyce on your first place wins in your respective age groups in the 3000M race at the USATF track meet in Cleveland last week. Check out “In Their Own Words” at the GVWC website for Cindy’s account of the race. Here is Joyce and Cindy after their win.
Put it Your Calendar – July 23 – GVWC Welcomes Gahanna Get Moving Team
On July 23, we will host the Gahanna Get Moving Team for our morning walk. Our partner Second Sole, along with New Balance, will be providing test rides of their shoes during the walk, as well as snacks to keep us hydrated and fueled. We will then meet at Winans, another GVWC partner, to sample some of their wonderful, mouth-watering chocolates. Please make sure you help us welcome the Gahanna Get Moving Team.
GVWC Route of the Week
This week’s route is here.
Motivation of the Week
Hope to see you all on Thursday night at the obstacle course and Saturday morning for our regular walk. And, as always, whatever you do, finish strong!