So everyone has different needs and desires when it come to hydration. I found this great chart done by Camelback with some straight forward info. It is rather large but you should be able to click on it and magnify as well as “Pin it”.
I usually run mid morning which gives me some time to hydrate and fuel a few hours before my run. I always need my morning coffee and have at least 2 glasses of water before heading out. I carry some sort of hydration with me on any runs over 4 miles.
I have 2 of these Fuel Belts with the 10 oz. bottles as well as a pouch. I find it really comfortable and since it is adjustable it does not bother me or ride up at all while I am running. I prefer a combo of water and Gatorade on run. I’ve tried some of the lower calorie or calorie free drinks and I’ve found 2 things. One, I really do need some calories and sugar on a longer run. Two, some of the sugar substitutes upset my stomach. Therefore, these are my go to items to fill up my Fuel Belt.
I love the pocket on the belt and I usually stock it with a combo of Cliff Shot Bloks and Sport Beans. Sometimes, during a run I just need a little burst of sugar and electrolytes to keep me going. I’ve never met a jelly bean I didn’t like! I always carry them during a race because you know what is available and when you might want it.
I’m a big fan of Chocolate Milk post run and tend to make my own so I can control how much chocolate syrup goes in. I know you are “supposed to eat within 30 min of running” but sometimes I don’t feel like it so having some chocolate milk gives me some recovery calories. I usually eat about an hour after running.
I drink lots of water throughout the day and this summer I have been obsessed with the fruit infused water
By the time lunch comes around, I’m pretty hungry and eat some sort of veggie based protein and carbs. Often my post run lunch is the bigger of my meals. I’m not afraid of carbs and always have some sort of grain or whole wheat bread with lunch. When I don’t, I am ready to eat my own hand!
Later in the day, I’m usually craving some more protein and carbs and usually have one of my homemade Chocolate protein muffins along with a yogurt. Check out the recipe here
Any fueling or hydration tips for me? What works for you?