I’m linking up with April, Erika and Patty for the Weekly Tuesdays on the Run. This week’s theme Hydration and Fueling for a run.
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.
Post run:
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?
Nice tips! I am getting to that 4 mile mark and my doctor told me as well at that point I need to carry water with me. I need to shop for one of those fancy belts like the one you have pictured! I love my infused water ! I have been drinking it all summer!
there are lots of styles of belts-I suggest going to try a few on and run around the store to see if you like it. Infused water is great. I will need to think of a fall spin for it.
I love chocolate milk post-run! I hardly ever feel like eating after a run and coconut water is a favorite for hydration on long runs when I want and need something more than just plain water.
Agree choc milk is great post run. I usually don’t get hungry until about an hour later then everyone better get out of my way!
The day before a long run, I make sure to get in an electrolyte drink, and then to do so following the run to replenish. Some people try to get in all their hydration and refueling at the same time, and that just overloads the system!
I agree! There is such a thing as drinking too much water and it can be just as dangerous.
I usually don’t take water with me unless I’m running more than 6 miles. I also like the cliff blocks. Ever try the margarita flavored ones?
Haven’t tried the margarita yet but I hear they are good!
SO important Deborah! I am glad you are posting this, especially at this point in the year when people tend to neglect it! I wore a fuel belt for my 20 mile run yesterday, and I am glad I did. It definitely helped me stay hydrated. I use enduropacks for my rehydration as they have a spray you can put in any drink to replace electrolytes. I use the pee test to know if I have hydrated enough most of the time.
I forgot to mention the “Pee test”- a great way to stay on top of things. Haven’t tried enduropacks yet.
Thanks for the information! I carry a hand held bottle during runs for water or nuun on longer runs. I haven’t tried any of the specialty fueling products yet. I’ve just been taking mini boxes of raisins on runs longer than an hour. So far so good. I really need to get better about hydrating during the day though. I’m pretty bad at remembering to drink water at work 🙁
I’ve heard lots of people talk about liking raisins on a run. What ever works for you! Yes drinking throughout the day is important. Have you tried the infused water? They make indiv ones to carry to work with you.
I have ran so much with hydration belts and just cannot get used to the pressure it puts on my stomach. It makes me uncomfortable during a run… I try to find paths where there are water fountains so I can hydrate mid-run!
Wow I’ve never had that experience with the belt. I do wear it down around my hips and not on my waist. Some people like the back pack style but I thought it would make me slouch more than I already do.
The Sport Beans are my absolute fave too! I often eat a whole pack before a run and I usually bring them on runs and will take a few as I see fit. They perk me right up energy-wise! The resealable pouch is very nice! I just bought the Clif Shot Bloks but haven’t tried them yet. Hopefully I like them! It’s trial and error for me when it comes to running fuel! 🙂
It is a lot of trial and error with these things. I never met a jelly bean I didn’t like 🙂
I will have to try the sport beans. They look tasty. I love chocolate coconut water after a long run!
Haven’t tried coconut chocolate water-interesting…
it’s pretty awesome that you are able to run mid-morning! i generally run on an empty stomach (unless i’m running for longer than 8 miles) and i’m starving afterwards 🙂
I am starving when I wake up so pretty much have to eat before a run. Yes I am fortunate to be able to run while the kiddos are at school especially in the winter months.
I am also a chocolate milk fan and prefer to make my own.
While I’m out, I mostly travel with my hand held Nathan bottle of water, but I also have a belt for future runs when they get much longer. The handheld is great for my water and GU. For longer runs I sometimes carry a Luna protein bar.
I could probably use a bar too on longer runs. I always have one on my bike.
I run really early. I mean i’m out the door by 5am at the latest. I usually have an english muffin with almond butter or a honey stinger waffle. I’m not a fan of gatorade at all…TOO MUCH sugar for me. I’ve had bad luck with sport beans and tummy issues, so I stick to the honey stinger gels which are all natural. And I just recently started using a fuel belt and LOVE it!
I love the fuel belt too and I’ve found that I need some calories on a longer run or I hit the wall. I never met a jelly bean I didn’t like. All this hydration stuff is so individual. Lots of choices out there!
Fruit infused water rocks my life. I cannot eat fruit, but the infusions work perfectly. Yesterday I had Mojito water!! It was AMAZING! A little stevia and BAM – it would have been perfection!
The fruit infused water is awesome! I need to come up with a winter version.
I’m also a huge chocolate milk fan post-run – just can’t tolerate food for at least an hr after running. I’ve been using Nuun during my runs to hydrate, and now that my distances are getting longer it’s time to carry some fuel. I keep hearing about Sport Beans and have never tried them – will have to check them out!
I love the sport beans and definitely need a little sugar mid run. Give them a try!
That’s a really cool belt!
The belt is great and it really is very comfortable.
It is very wise to emphasize what works for each individual. I have such a sensitive system that I am amazed I can to the miles I do. Yet, routine seems to work really well for me. Now, traveling abroad with different foods, different preparations….not always so good. But you have nice, salient advice here ~
Traveling abroad is tough when you don’t have your usual foods and drinks. I try to pack a few essentials to bring along with me when I travel.
Mmm, that muffin looks great! I like Gatorade on summer runs or races. I’ve had the Cliff blocks on bike rides and they hit the spot!
They are great on long bike rides too. The muffins are great-hope you give them a try 🙂
I’ve tried a few of these products too. But I agree hydration is important and different for everyone. I don’t bring water with me unless I am running more than 8. But sometimes on hot days I find even that is too far without it and I’ve found myself detouring into a Walmart or somewhere to utilize their water fountains:) The thing I like about the belt you showed is it doesn’t look too bulky, but still looks like it holds enough for a normal days run! Great post thanks for sharing!
I have tried a few belts and this one is great. It doesn’t bother me at all. I wear it more around my hips than my waist. It has a pocket that fits the beans and my keys. Perfect for me. I could never run 8 miles w/o water-you’re one tough mama!
I would give you tips but it sounds like you’ve got it under control!! Infused water is the best! My favs are cucumber and mint 🙂
I always forget the mint? Looking for something more “fall” to switch out for
This summer, I can’t seem to get through a 3 miler without taking water with me. I never had this issue until this summer. Gum doesn’t cut it anymore. I drink all day long so I know I am hydrated. I want to get a water bottle with a hand strap.
I love my morning lemon/mint water. I have a glass before my coffee. It helps wake me up.
I really can’t run without water anymore either and I don’t think that is necessarily bad. I love my morning lemon water too.