Get Fit: The Food and Drink Game Plan

We are just a week away from the Jaunt. There is still time to receive the early registration fee, but the deadline is July 1st so please register today. It is time to make a game plan for your diet, what you eat and drink, so that you perform well and feel great at the Jaunt and Community Days. 

First, with the current heat wave, I cannot stress hydration enough. Eight glasses of water a day is recommended for the average person, but when you are working out in the heat you need to drink until you leak. When you become thirsty, you are already dehydrated. So keep your favorite uncaffeinated, low calorie, drink with you throughout the day to remain hydrated. This summer, I have found that I tend to drink more water with the new, insulated straw cups you can find at local discount stores. You can also weigh yourself prior to exercise and then afterwards to measure the amount of water you lost during activity. You should, “drink 24 ounces of fluid for every 16 ounces of weight,” you loose. (Fluid Needs for Athletes: Adequate Fluid Replacement for Athletes | Suite101.com) If you are hydrated before exercising, it will not be as difficult to replenish your fluids.

Next, your food intake is another key to feeling and performing well. Your appetite has probably decreased with the heat and the holiday activities are sure to influence your diet this weekend. Try to stick to foods you are familiar with, so that your intestines behave as normal. Avoid fatty foods. They will leave you feeling heavy and sluggish. As the temperatures rise, remember to drink water and eat foods that will help you remain hydrated like watermelon, oranges and bananas.

Plan to eat breakfast the morning of the event. This is something you may want to test out ahead of time. For example, I used to swear by peanut butter and jelly as my pre-race food. Then I ate it before a morning road race and tasted the peanut butter for six miles. Yuck! Since then, I eat buttered, cinnamon toast before early morning races or long runs. This is bland enough it doesn’t upset my stomach, but it provides enough carbs and sugar to hold me through a run. I have found that everyone has their own tastes and foods that work for them. So run early between now and the Jaunt and test your own breakfast choices.

Finally, think positively. Look forward to the Jaunt and focus on the aspects you enjoy, like visiting with your friend along the course. Relish the glory of accomplishing a goal. You deserve it. I hope we have helped you achieve some of your fitness and health goals. See you next week at the Jaunt.

Coach Ohrt