Heat is On

After a very wet and cold spring the weather around here is finally starting to resemble summer.  With temps in the 90’s for the near future it is probably a good time to discuss the WUKAR way of training in the heat.

* pre hydrate: drink at least 16oz of plain water an hour before your workout or race.
* for races or training under 90 minute drink plain water.
* for longer races a good electrolyte replacement drink like Hammer Nutrition Endurolytes will keep you running   cool.
* In a race never pass up the water stations.  The seconds you save not taking a hand up can quickly turn to minutes lost if you start to become dehydrated.
* Train your body to handle a lot of fluid.  This means making a conscious effort in training to drink a regular intervals.  Generally speaking if you wait until you feel thirsty then you are already in the hole and getting back to a proper state of hydration is unlikely for that training session or race.  Start drinking early and often! The American College of Sports Medicine (ACSM) recommends 8-10 oz every 15 minutes during exercise.
* avoid training between 10am and 2pm.  UV and Heat Index levels are at their highest during these hours. You will get a more effective workout if you train when it is cooler as your body will not be expending as much energy in thermo regulation.
* Wear light colored, loose fitting, moisture wicking clothes.  A hat is a good idea for runners. Cyclists I am assuming your head is worth protecting and you wear a helmet on all rides anyway.
* Weigh yourself before and after training.  Drink 20-24oz of water for every pound lost.
* Chug a good recovery drink within 2 hours of training to top off your glycogen stores and start the recovery   process.  We use Hammer Nutrition Recoverite with great results.

This is far from a comprehensive guide so feel free to contact us at wukarlife@gmail.com if you have any questions or want more detail.

WUKAR for life!