The absolute most important thing that you can do when running in hot weather is to hydrate properly. Running in the heat is a highly taxing activity that can deplete body fluid in short order. To function at optimum levels, the body needs generous levels of fluids, mainly water. Just keep in mind the fact that a healthy human being’s body is about 60% water at any given moment, and a runner’s performance can decrease by as much as 30% with only a 2% loss of water content. By not hydrating adequately the decrease in performance is unavoidable. If dehydration is great enough, it can lead to serious injury, such as heat exhaustion, heat stroke, head trauma due to fainting, or even death.

Most people underestimate how much fluid they need to drink. While the average sedentary adult needs to drink a minimum of eight 8-ounce glasses of water per day, the average runner needs a minimum of twice that much. You should drink 16 ounces of water two hours before your run, and another 16 ounces right before you start your run.

Depending on the severity of conditions of running in hot weather, such as the temperature, your intensity, and perspiration, you should drink anywhere between four to twelve ounces of water every 20 minutes during your run. Alternatively, if you’re racing, you should be able to pick up some drink at every aid station, which are typically placed at every mile. Assuming ten minutes per mile, you would pick up a drink after every other mile. However, it never hurts me to drink at every single aid station.

After your runs, drink another 16 ounces for every 30 minutes that you ran. Not only that, you need to drink fluids throughout the day. By drinking eight ounces of fluid every 1 ½ to 2 hours between your daily errands, you will have already done half of what is considered good hydrating. The other half will be taken care of in the moments before, during, and after your runs.

Keep in mind that if you are running in hot weather for more than one hour, replace some of the water (i.e. half the daily amount) with sports drink because the excessive perspiration will flush out needed electrolytes if you drink strictly water. Sports drinks will provide you with adequate amounts of sodium, potassium, and carbohydrates. During marathon training, my daily consumption consists of 1/3 water, 1/3 sports drink, and 1/3 fruit juices.

There are some helpful extra measures that you can take to make sure that you are properly hydrated. First, check the color of your urine. If it is yellow, or even worse, brownish, you need to drink more. It should be pale or clear. Second, even though you’re drinking lots of fluid, make sure that you are not urinating every 20-30 minutes. If you are, it means that you’re body is not retaining what you drink. This typically happens when you drink too much water, haven’t consumed enough sodium, or are consuming too many diuretics (i.e. coffee, tea, soda, alcohol). To remedy this, eat something salty such as chips, crackers, and pretzels and top it off with sports drink. Then follow up with another load every 1 1/2 to 2 hours. And don’t consume diuretics unless you have to, such as when you are on prescribed medication. Third, weigh yourself before and after your runs. For every pound that you lose after your runs, drink 32 ounces of fluid. Fourth, don’t wait until you’re thirsty to start drinking. If you are thirsty, you are already dehydrated and need to drink more.

Ark Agpalza is a long time runner and at the time of publication of this article was working as a product expert in the running industry.

You may republish this article in it’s entirety and without changes if you provide a link to eRunningTips.com.

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So much information is available on the internet about nutrition, it is difficult to know what to eat or what to avoid. One of the biggest mistakes runners make is improperly nourishing their bodies, especially people who enjoy running early in the morning before eating breakfast. Without proper fuel, glycogen and blood-glucose levels can fall to dangerously low levels, which will affect a runner’s energy levels. A good breakfast can lend a hand with a successful workout.

Breakfast of Champions

Breakfast should consist of simple and complex carbohydrates and some lean protein. A meal of about 500 calories for two to three hours of running is normally sufficient. Eating toast or a bagel with peanut butter and fruit is a good way to begin your workout because it is packed with carbs and low in fat. Stay away from coffee, fried foods, vegetables and anything you know will upset your stomach.

After your workout, your meals should be a high carbohydrate, high protein combination to promote muscle recovery and nutrient replenishment. Some good suggestions are pasta with grilled chicken or salmon, brown rice with tofu, or an egg white omelet with wheat toast. This is also a good time to take a vitamin supplement or nutritional drink.

Drink Lots of Water

A runner has to stay hydrated. The best method for this is to drink plenty of water before the run. Don’t wait to feel thirsty before drinking because that is a symptom of dehydration. There are many sports drinks on the market, but be careful of the carbohydrate levels and sodium levels in some. Water is the best drink of choice for an athlete.

Not only is it important to drink during a run, it is important to drink after running. Avoid drinks containing caffeine immediately after running, as caffeine is a diuretic and can contribute to dehydration.

Nutritional Supplement for Endurance

To ensure proper nutrition without overeating, a supplement is recommended for runners as this will add nutrition without adding unwanted calories or body mass. Vibe is an excellent choice for a nutritional supplement. Vibe is the most complete answer to a runner’s need for essential nutrients. This nutritional supplement is convenient, great tasting, and economical. It is a powerful way to receive balanced nutrition for an active runner. A more complete, proven combination of healthful goodness in liquid form can’t be found. More information about Vibe is available at www.NutritionForChampions.com

Karen Vertigan Pope writes for Ciniva Systems, an award winning Virginia web design company. Ciniva specializes in web design and SEO. Ms. Vertigan Pope is the Project Support Manager of Ciniva Systems. Ciniva Systems is in charge of SEO for http://www.NutritionForChampions.com.

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Most people average two or three colds a year with the risk increasing during the winter months but instead of falling prey to one of these energy sappers, bolster your immune system with essential nutrients to help keep your defenses high. The shorter daylight hours of winter and lack of sunlight make make many people depressed but moods can be lifted by certain foods.

Remember also to keep portion sizes small otherwise you’ll be left feeling sluggish as your body works to digest the extra food. If you need to snack between meals, fresh winter vegetables, such as radishes, broccoli and cauliflower or low-fat yoghurt flavoured with chillis and lime, make a good snack at work. Here’s some further suggestions from dorunning to help beat the winter blues for next time you head to the shops

Fish
Omega-3 acids, which make up a substantial portion of each brain cell, are found in fatty fish, particularly salmon. People who consume a lot of fish have been shown to have dramatically lower rates of depression than countries which eat less.

Steak
The trace mineral selenium has been shown to lift people’s spirits and is found in lean sirloin steak Other good sources include nuts, oatmeal and seafood. The mineral can be toxic in amounts which are too much more than the Recommended Daily Amount so it’s important to obtain the mineral from foods rather than a supplement.

Shellfish
Large amounts of zinc are found in shellfish which help to keep your white blood cells working properly. Shellfish are ideal in soups, pasta sauce or jacket potatoes. Other foods containing zinc include lean meats, beans and wheat germ.

Whole grains (cereal, bread and pasta)
The carbohydrates from these foods help trigger the release of insulin in your body which encourages reactions from your body which lifts your mood. Aim to include carbohydrates in every meal and snack and at least five servings of fruit and vegetables.

Vegetables
Butternut squash
This is packed with beta-carotene which is converted into vitamin A in your body. Protective tissues such as your skin, sinus passages and the lining of your lungs rely on this vitamin for their proper texture and suppleness - cracks in these tissues allow unwanted bacteria, germs and viruses to enter your body. Butternut squash is great roasted.

Onions
Onions are an antioxidant and act on invading bacteria. They are great added to soups, stir fries, casseroles and chilli. The rest of the allium family - garlic and leeks are also good antioxidants as are grapes, tea and berries.

Artichokes
Artichokes taste great steamed, and they also contain a good supply of vitamin C, fibre and folic acid, as well as potassium and copper to your body.

Cabbage
The cabbage family is a great source for vitamin C and carotenes. Cabbage works well added to a stir fry or steamed and serving with chicken or fish.

Chestnuts
Roasted chestnuts are a source of vitamin C. They work equally well eaten separately or added to a stuffing mix.

Sweet potatoes
Sweet potatoes are great roasted, baked or mashed and are a source of the vitamins B6 and C, as well as beta-carotenes, potassium and copper.

Fruit
You’ve enjoyed picking your own raspberries and strawberries during the summer, but there are many other fruits available in the winter that taste just as delicious.

Bananas
Bananas contain vitamin B6 which helps to boost your body’s production of serotonin - this helps to elevate your mood and give you a positive feeling. Eat a banana for a mid-morning snack or slice one over your cereal Give your porridge more flavour and cook a banana with it. B6 is also found in chicken, nuts beans and avocados.

Oranges
Oranges are full of vitamin C, folic acid and fibre which help to boost your immune system. Aim to eat at least two vitamin-C rich fruits or vegetables a day - clementines or satsumas are perfect for a quick snack. If you’re not so keen on citrus fruits, try kiwi fruit, berries, broccoli and tomatoes. Or pomegranates are another good source. Stir the seeds into yoghurt with some honey for your desert.

Cranberries are a great source of fibre, potassium and vitamin C and can be sweetened with honey or used to make a sauce for turkey or even fish.

Drink up
Don’t forget that you still need to drink during the winter as well as the summer in order to combat the dryness of air conditioning and central heating.

Keep a bottle of water with you at work, or for a more tasty drink, try a low-calorie flavoured water to help you stay hydrated.

Don’t drink too much caffeine to stay awake. If you do find yourself drinking coffee all day, cut back slowly otherwise you’ll suffer from fatigue and headaches.

Millie Reed writes regular stories for the running website dorunning. Specializing in running footware, clothing and accessories, dorunning is becoming an unmissable resource for athlets of all abilities. With vast amounts of information to help runners, dorunning is fast becoming a runner’s bible. With amateur and professional athletes buying their running shoes and gear from us, we are always up to date with the latest in the world of running. Visit dorunning for more news stories, training and nutrition tips and associated information.

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Ok, so just a few days after I wrote about how much running at lunch works for me I had probably one of my worst runs at lunch ever. I don’t like to eat my lunch before the run, but on the days that I am doing a lunch time run I eat a banana or a granola bar before heading out. This helps provide me with some energy as I tend to eat breakfast pretty early and by the time the run comes along, I am out of juice! Today however I did not eat prior to heading out - I had a meeting that took me right up to the lunch hour and once it was done I was in a rush to get out the door. I forgot to eat.

The first mile was fine, but all of a sudden I had a moment like those old Gatorade commercials - I totally and completely bonked. I felt light headed and it was all I could do to keep my legs running forward. I ended up having to walk a good portion of the run, which for me feels like I totally lost a day training. I have never felt this before. I really had zero energy left to run. Just goes to show you how important nutrition is during any training program.

For these runs I am going to somehow try to remember to eat before heading out - I do not want this to happen again. I think what I will do is put the granola bar in the pocket of my shorts when I pack by bag the night before. This way I will not have to remember to grab it off my desk before going to change. I guess I will just need to write this training day off and learn from it.