Pine Belt Pacers Forum

Came across this tool today. I thought some of you might want to check it out with all of the sweating that's going on.

http://nutrition.about.com/library/blwatercalculator.htm

I can not guarantee the accuracy, but I thought it might be helpful.

By their calculation, I need about 90 ounces of water at day. I usually aim for 100 ounces and I seem to cope with the heat and humidity OK. I've done quite a bit of reading on running and hydration and their is a lot of research that concludes that just by increasing fluid intake to the correct amounts, running times are greatly improved. I would suggest to everyone, especially those who are training hard during these hot/humid days, work on getting the fluid intake up to at lease 90-100 ounces a day. Remember that the fluid does not have be come exclusively from water; your food intake may also add quite a bit.

No that this will work for everyone, but this is what I do each day so that I can get the target intake of fluids.

1. Drink 8 ounces first thing is the morning after brushing my teeth.
2. Drink 10-20 ounces immediately before running.
3. If the distance to be run is six or more miles, I will incorporate at least one water stop.
4. Drink 10-20 ounces immediately after running.
5. Drink 10-20 ounces with my evening meal.
6. Drink 4-6 ounces after brushing teeth just before bed.
7. In addition to water, I drink about 32 ounces of hot tea and a couple of diet sodas.

What I have found is that if I can tie the water intake to daily activities such as brushing teeth, before and after running and just before bed, with meals, it becomes a habit. I know this will not work for everyone, but you might think about using daily activities as a trigger for drinking. (There was a time when my daily activity was drinking, but that was in my previous life)