Madame Ambassador is splashing her way to the top of the rain puddles to talk to you about hydration. Ironic, yes. It seems that it has been raining, drizzling, or just plain damp for about two weeks in the Boston area. Better now than in July during our 3-Day Walk, I suppose!
It is important to replace not only the fluid lost to perspiration during exercise, but to also replace the salt we lose. You can do that by drinking a cold sports drink that includes some amount of salt, or by eating a slightly salted food along with the water or other fluid.
These tips from The 3-Day organization are a great guide for anyone embarking on an endurance event, long walk, or any other sweat-inducing exercise:
- Drink an extra 8 glasses (64 ounces or 2 quarts) of fluid during the 24 hours before a long training walk or the event.
- Drink 2 glasses (16 ounces or 1 pint) of fluid 2 hours before exercise. This will allow time to excrete the excess fluid prior to walking.
- Remember, in hot or humid weather you may need to drink more fluids.
- If you are walking at a slower pace, you may not need to drink as much.
During your walk: Monitor your fluid intake. Drink when thirsty. Your urine should be dilute and you should be urinating frequently. Try to consume 4-5 ounces of fluid per mile (1-2 standard water bottles per hour). This should include water and sports drink.
Post-Walk: Drink a combination of water and sports drink and consume food with some salt after exercising longer than 1 hour.
I learned at our Expo event that The 3-Day doesn’t give cups/bottles of water at the hydration stations. In order to save waste and money, our personal water bottles will be filled from larger containers. I picked up this 2-bottle waist pack at Target, cute, huh? The bottles each hold 16 ounces, which should be enough to get me to the next hydration station comfortably. The pack itself has a large inner pocket (good for a change of socks and phone/camera) and two smaller zipped areas to hold ID and ‘whatnot’.
One last tip for anyone who’s considering purchasing a waist pack or other equipment to use during The 3-Day: train with it! Yes, I feel a little silly walking the treadmill in our basement with this strapped around my waist, but it’s a good way to make sure the fit is comfortable, not chafing, and I can move my arms easily.
How am I doing?
I hit a bit of a road block a few weeks ago when my walking partner decided not to participate in The 3-Day. I respect that she didn’t feel she was where she needed to be as far as training and fundraising (and I’m glad she made the decision sooner, rather than later), but I’ll admit that I wallowed in it for a week or so. Picking myself up and moving on ….
Fundraising: My 3-Day page shows that I’ve raised $1031; this count is actually about $1630, because the funds from our yard sale haven’t yet been credited. I’m committed to raising a minimum of $2300, and feel confident that I’ll get there.
Training: I’ve deviated from the training plan due to a few weekends away and the general malaise I felt after my teammate’s announcement. I’m back on track now, and really enjoy the walk training – it’s a great excuse to disappear with an audiobook for a few hours! I plugged ‘swim’ into my calendar for tomorrow morning. We have a lovely swim center in town, and I’m not using it as much as I should/could be. Someone keep me honest and check in with me Friday afternoon to see that I’ve actually gotten wet from something more enjoyable than this rain!
The Walk is SIX WEEKS from Friday … see you next week!