Tips for Monitoring Your Hydration Levels

In my last post, I blogged about the importance of staying hydrated and avoiding overhydration.

I know that at least a few of you out there are currently in the midst of training for a fall marathon, which means long training runs out in the hot heat of summer. During training, what are the best ways to know if you're staying properly hydrated?

Peek at your pee

I think we all know this one. Your urine should be light in color, like lemonade. If its darker, like apple juice, it's a good idea to grab a glass of water. :-)

Learn to love your scale

What?! I'm not really a scale person. I don't define myself by that number, but I think I'll really find this helpful when I do start going for longer runs.

Before you get dressed for your long run, hop on the scale. Then, hop back on when you've finished your run. Your goal should be to weigh roughly the same both before and after. During activity, you really shouldn't lose more than 2% of your body weight. If you weigh more than when you started, you likely drank too much; if you weigh less, then you didn't drink enough.

This can help you on your next long run, but it can also help you with recovery.

After that long run, I think it's common to try to just down a bunch of water, but these two tricks might be good to help you better know exactly what your body needs after a few hours of hard work in the hot sun.

If you find yourself out on a long bike ride or a hiking trek, this applies to you too! Generally, for any strenuous activity out in the heat for longer than an hour, you should probably monitor your hydration levels.

And remember, like so many other things, this varies from person to person. What works for your training partner might not be the perfect solution for you. :-) Try these tips. Experiment with different fuels. Most importantly, get to know your body and what feels right for you.

Happy training! 
Remember stay safe, stay hydrated.
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