What to drink?
Proper hydration during endurance sporting events is critical for optimal performance and recovery, according to Jan Hangen, the register dietitian at Children’s Hospital Division of Sports Medicine.
To determine your hydration needs, weigh yourself prior to your training events, reweigh yourself after the outing, and then calculate the difference. For each pound of body weight loss, replace with 16 ounces of fluids. The color of your urine can also help you determine your needs. Dark urine signals dehydration and crystal-clear urine can be a sign of over-hydration, which can be equally dangerous. For more on hydration, visit the Boston Athletic Association.