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Hydration Tips for Runners, Including Race Day Prep

The AHA! Team — Fri, 27 Jun 2025 05:43:52 +0000

Holly Martin via Dr. Axe – As runners, we all know that we need to be hydrated, but what does that really mean? What happens if we fall short? In this article, I’m going to dive in to exactly what happens (both internally and externally) when we’re dehydrated. In addition, I’m going to examine the best ways to spot dehydration and, most importantly, how to stay hydrated so you don’t have to worry about getting dehydrated in the first place. What is dehydration? Dehydration occurs when our bodies lose vital electrolytes through sweating, which is essentially the body’s built-in cooling mechanism. The American Chemical Society describes electrolytes as salts, ingested mainly through food, that dissolve into positive or negative charges. In the scope of athletic performance, the most crucial electrolytes are potassium, sodium, calcium and magnesium. So why are electrolytes so important for runners? Electrolytes control water movement in the body’s cells, as well as your body’s nerve impulses. This means these salts play crucial roles in brain function, muscle firing and even the beating of your heart. During a training session, the following things happen when we lose these electrolytes: Muscle fatigue sets in earlier. Heart rate increases. Performance decreases. Mental clarity suffers. In addition, dehydration impacts recovery long after the run or training session. Because it impedes your muscles’ recovery process, dehydration during just one workout can actually hinder your workouts for the few days after that. Since your muscles will not have fully recovered, performance may continue to suffer. Signs of dehydration for runners The most well-known indicator of dehydration is thirst. As a general rule, if you’re thirsty, you are likely already dehydrated. In addition, dry mouth, dry eyes and even dry skin can also serve as signals. Look out for headaches and nausea as well! Other lesser known signals include mental fatigue, a lack of motivation and increased heart rate while at a normal run pace. Additionally, over-sweating and under-sweating can both indicate dehydration. Over-sweating is your body’s way of warning you that you are expending energy and losing electrolytes that need to be replaced. Under-sweating is a bit more complicated of a signal. Absent sweating in conditions you would normally sweat in, also known as hypohidrosis, often indicates heat exhaustion, which can be partially, or fully, caused by dehydration. Heat exhaustion refers to any sort of mild heat-related illness. Nausea, vomiting and weakness are all symptoms of heat exhaustion that occur when your body fails to cool itself through sweating. Extreme heat exhaustion is called heat stroke and indicates your body’s total failure to regulate its temperature. Symptoms of heat stroke include high fever, rapid heart rate and loss of consciousness. While dehydration is not always the cause of under-sweating, it is likely a factor if you are under-sweating during a training session. Because of this, be sure to take note of your mid-training sweat levels. Hydrate often to replenish electrolytes if you are over-sweating, and find a way to externally cool down your body’s temperature if you are under-sweating. Dehydration looks different on everyone, so you likely won’t have all of the symptoms mentioned above if you do, in fact, get dehydrated. As a result, it’s important to know your own body and find out what your body’s response is to the loss of those vital electrolytes. Hydration tips for runners: How to avoid dehydration Daily hydration is the easiest way to avoid all of the above symptoms and signals. Experts recommend drinking eight to 10 glasses of water per day, every day, while also incorporating foods with high water content into your diet. Hydrating foods like cucumbers, watermelon, spinach, iceberg lettuce, cauliflower, broccoli, radishes, tomatoes and green peppers are all great options to help you stay hydrated. In addition, you should find a good hydration product that you can use before, during and after your training sessions to replenish any electrolytes your body loses. Good hydration products A hydration product provides key electrolytes (sodium, potassium, calcium and magnesium), as well as crucial minerals, that are typically lost through sweating during a run or workout. Sports drinks are the most common hydration products, but a lot of them can be extremely high in sugar, which can have other adverse effects on your body. When choosing a hydration drink, look for a product that has between 250-350 grams of sodium and under 10 grams of sugar. Be sure to hydrate with this electrolyte drink every 20 minutes or so while training, as well as before and after the session. It can take up to 48 hours to recover from dehydration, but you can avoid it completely by simply drinking enough fluids throughout the day and making sure to hydrate with a high-quality product while training! Race day prep Remembering to hydrate during your workouts and drinking water throughout the day are all steps in the right direction for a hydrated race. However, you should be sure to use all of your training sessions as hydration test runs for race day! If hydrating every 20 minutes on your long run left you with a headache or another dehydration symptom at the end, that’s a good sign that you may need to bump up your efforts and try hydrating every 10 or 15 minutes on your next training run. Give yourself an honest evaluation of how your hydration program works after every training run so you know exactly what your body needs during your big race. Additionally, be sure to check the course and weather forecast before a race. Dehydration is one of the worst surprises to have on race day, but doing a little advance prep can help you avoid dehydration altogether. Checking out the course ahead of time can tell you how many aid stations there will be, so you can pack your own hydration products accordingly. Also, if you know the race is going to be hilly, hot, largely in the sun or heading into the wind, you can try to train in those conditions so you know what it takes to keep your body hydrated for optimal race performance. (Make sure to take the proper precautions when working out in the heat.) Final thoughts As you can see, staying hydrated as a runner is really just a matter of knowing your own body. Monitor your symptoms, and use trial and error to see what works for you. To keep your body hydrated on a regular basis, drink water throughout the day, and drink a well-formulated hydration supplement to replenish any lost electrolytes during your training … and you should be good to go. Holly Martin is a running coach and personal trainer. With a 20-plus-year background in dance, Holly brings a strong focus on technique and mobility to all of her coaching. She trains clients and coaches online with The Run Experience, an online training community for running training programs and workouts. She enjoys writing tips for running that help you become a better, stronger and injury-proof runner. To read the original article click here.

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New Purification Tech Helps Turn Seawater into Drinking Water Without Tons of Chemicals

The AHA! Team — Wed, 19 Mar 2025 05:31:00 +0000

University of Michigan via EurekAlert! – Cutting acid and base treatments from conventional desalination plants could save billions of dollars globally, making seawater a more affordable option for drinking water Water desalination plants could replace expensive chemicals with new carbon cloth electrodes that remove boron from seawater, an important step of turning seawater into safe drinking water. A study describing the new technology has been published in Nature Water by engineers at the University of Michigan and Rice University. Seawater into Drinking Water Boron is a natural component of seawater that becomes a toxic contaminant in drinking water when it sneaks through conventional filters for removing salts. Seawater’s boron levels are around twice as high as the World Health Organization’s most lenient limits for safe drinking water, and five to 12 times higher than the tolerance of many agricultural plants. “Most reverse osmosis membranes don’t remove very much boron, so desalination plants typically have to do some post treatment to get rid of the boron, which can be expensive,” said Jovan Kamcev, U-M assistant professor of chemical engineering and macromolecular science and engineering and a co-corresponding author of the study. “We developed a new technology that’s fairly scalable and can remove boron in an energy-efficient way compared to some of the conventional technologies.” In seawater, boron exists as electrically neutral boric acid In seawater, boron exists as electrically neutral boric acid, so it passes through reverse osmosis membranes that typically remove salt by repelling electrically charged atoms and molecules called ions. To get around this problem, desalination plants normally add a base to their treated water, which causes boric acid to become negatively charged. Another stage of reverse osmosis removes the newly charged boron, and the base is neutralized afterward by adding acid. Those extra treatment steps can be costly. “Our device reduces the chemical and energy demands of seawater desalination, significantly enhancing environmental sustainability and cutting costs by up to 15 percent, or around 20 cents per cubic meter of treated water,” said Weiyi Pan, a postdoctoral researcher at Rice University and a study co-first author. Given that global desalination capacity totaled 95 million cubic meters per day in 2019, the new membranes could save around $6.9 billion annually. Large desalination plants—such as San Diego’s Claude “Bud” Lewis Carlsbad Desalination Plant—could save millions of dollars in a year. Those kinds of savings could help make seawater a more accessible source of drinking water and alleviate the growing water crisis. Freshwater supplies are expected to meet 40% of demand by 2030, according to a 2023 report from the Global Commission on the Economics of Water. The new electrodes remove boron by trapping it inside pores studded with oxygen-containing structures. These structures specifically bind with boron while letting other ions in seawater pass through, maximizing the amount of boron they can capture. But the boron-catching structures still need the boron to have a negative charge. Instead of adding a base, the charge is created by splitting water between two electrodes, creating positive hydrogen ions and negative hydroxide ions. The hydroxide attaches to boron, giving it a negative charge that makes it stick to the capture sites inside the pores in the positive electrode. Capturing boron with the electrodes also enables treatment plants to avoid spending more energy on another stage of reverse osmosis. Afterward, the hydrogen and hydroxide ions recombine to yield neutral, boron-free water. “Our study presents a versatile platform that leverages pH changes that could transform other contaminants, such as arsenic, into easily removable forms, “said Menachem Elimelech, the Nancy and Clint Carlson Professor of Civil and Environmental Engineering and Chemical and Biomolecular Engineering at Rice University, and a co-corresponding author of the study. “Additionally, the functional groups on the electrode can be adjusted to specifically bind with different contaminants, facilitating energy-efficient water treatment,” Elimelech said. The research is funded by the National Alliance for Water Innovation, the U.S. Department of Energy, the U.S. National Science Foundation, and the U.S.-Israel Binational Science Foundation. The electrodes were studied at the Michigan Center for Materials Characterization. Study: A highly selective and energy efficient approach to boron removal overcomes the Achilles heel of seawater desalination (DOI: 10.1038/s44221-024-00362-y) Journal Nature Water DOI 10.1038/s44221-024-00362-y To read the original article click here.

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Hidden Dangers of Tap & Bottled Water: Which Water is Best & Which is Worst!

The AHA! Team — Fri, 13 Dec 2024 06:29:33 +0000

Dr. Don Colbert – For many of us, bottled water has become a go-to for convenience and perceived purity. However, as research increasingly shows, the story behind bottled water is not so clear-cut. There are real health risks lurking in plastic bottles, and the options for staying hydrated have varying degrees of benefits and potential drawbacks. Today, I want to help you make an informed choice about your drinking water, considering the best options for your health and the planet. Plastic Bottled Water: A Health and Environmental Risk Plastic bottled water is often marketed as a safe, clean alternative to tap water, but the reality is much more complicated. A study from the State University of New York at Fredonia found that 93% of bottled water tested contained microplastics. These tiny plastic particles, which can also include harmful chemicals like BPA and phthalates, have been linked to inflammation, metabolic disruptions, and even reproductive issues. Moreover, many bottled waters are simply repackaged tap water. In the U.S., it’s estimated that up to two-thirds of bottled water is derived from municipal sources. This means you could be paying a premium for the same water you get from your faucet—only with the added risk of plastic contaminants. I personally recommend Mountain Valley Spring Water, which comes in glass bottles, free of harmful chemicals and leaching that occurs in plastic. Glass is the ideal packaging to ensure that water remains pure and untouched by contaminants. However, not everyone can afford premium spring water in glass, so it’s important to understand the pros and cons of other water types. Spring Water: Nature’s Hydration Source Spring water is often considered the gold standard for natural hydration. Sourced from underground springs, it’s naturally filtered through rock layers, which add beneficial minerals like magnesium, calcium, and potassium. These minerals are essential for optimal hydration, supporting everything from muscle function to bone health. The key benefit of spring water is its mineral content, which naturally supports your body’s electrolyte balance. Studies have shown that mineral-rich spring water can improve hydration better than water with low mineral content. However, not all spring waters are created equal, so look for brands that test for purity and ensure the water is free from pollutants and chemicals. Tap Water: A Mixed Bag of Benefits and Risks In most developed countries, tap water is regulated and frequently tested for safety. In the U.S., for example, the Environmental Protection Agency (EPA) oversees municipal water supplies to ensure they meet safety standards. However, tap water is not without its risks. Depending on where you live, your tap water may contain industrial contaminants like PCBs (polychlorinated biphenyls), plasticizers, and even hormones. For instance, a 2020 report by the Environmental Working Group (EWG) found that millions of Americans’ tap water contains potentially unsafe levels of toxic substances like lead, arsenic, and nitrates. While tap water can be safe for everyday use in many places, it’s important to stay informed about your local water quality. You can request water quality reports from your municipality or invest in at-home testing kits to ensure your water is safe. Filtered Water: A Reliable Middle Ground Using a home water filtration system is one of the best ways to ensure your drinking water is free from harmful contaminants. Filters can remove a wide range of impurities, from chlorine to heavy metals like lead. According to a study from the University of Arizona, water filters can significantly reduce contaminants, including volatile organic compounds (VOCs) and some bacteria. However, not all filters are created equal. Some only remove basic impurities like chlorine, while others can remove a more comprehensive list of toxins, including pharmaceuticals and heavy metals. It’s essential to choose a high-quality filter and replace it regularly, as outdated filters can accumulate toxins and potentially release them back into your water. Without proper maintenance, filters can actually do more harm than good. Alkaline Water: A Trend with Caution Alkaline water, with its pH level higher than neutral (typically around 8 or 9), has gained popularity for its potential health benefits, and I’m a strong advocate for it. Drinking water with a higher pH can help neutralize acid in the body, which may be especially beneficial for those dealing with acid reflux or other issues related to excess acidity. Some studies suggest that alkaline water can improve hydration, especially during intense exercise, by promoting better fluid retention compared to regular water. It’s also been shown to help balance the body’s natural pH levels, which can reduce acidity and support overall wellness. Furthermore, alkaline water is believed to act as an antioxidant, helping to neutralize harmful free radicals in the body, potentially reducing inflammation and oxidative stress. Some research indicates that it may even aid in detoxifying the body, improving digestion, and enhancing energy levels. However, it’s important to choose a high-quality alkaline water system that not only filters and alkalizes the water but also retains the essential minerals needed for hydration. These minerals are crucial for supporting muscle function, bone health, and maintaining proper electrolyte balance. While there are benefits to drinking water that has been filtered through an alkaline system, it’s important to note that these systems often remove essential minerals during the alkalizing process. This can leave your water less beneficial for hydration than mineral-rich spring water. In fact, water that is overly alkaline can sometimes disrupt the body’s natural pH balance, especially in individuals with certain health conditions. Moreover, research is still inconclusive about the long-term benefits of alkaline water, and most health professionals recommend getting your pH balance through a balanced diet rather than relying solely on alkaline water. Which Water is Best for You? For those who can afford it, I highly recommend Mountain Valley Spring Water in glass bottles for its purity, natural mineral content, and avoidance of harmful chemicals. If this option is out of reach, a high-quality water filter paired with a reusable glass or stainless-steel bottle can offer significant health benefits without the environmental and health risks associated with plastic bottles. Tap water is a convenient option but be sure to research your local water quality and consider filtration if there are concerns about contamination. As for alkaline or ionized water, proceed with caution—these systems can filter and alkalize, but they may also remove key minerals that your body needs for optimal hydration. So the choice of drinking water is more than just a matter of convenience. It’s a choice that affects your health, the environment, and your overall well-being. By making informed decisions about what you drink, you can protect yourself from harmful chemicals while staying hydrated. To read the original article click here.

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NEW Report Reveals That Bottled Water Contains More Toxic Chemicals Than You Can Imagine

AHA Publisher — Tue, 09 Feb 2021 08:00:05 +0000

Damon Hines via NaturalHealth365 – Americans drink more bottled water than any other beverage, including coffee, tea, milk, and soft drinks. According to Statista, in 2019, per capita consumption of bottled water amounted to roughly 43.7 gallons in the United States, up from 16.2 gallons in 1999. Of course, there are many people that say the consumption of water in plastic bottles can put a strain on the environment. But, what might be even harder to swallow is the fact that some popular bottled water brands are bad for your health, too. Consumer Reports tested 47 different brands of bottled water (35 carbonated, 12 carbonated) and found levels of toxic PFAS chemicals (poly and perfluoroalkyl substances) that are above the limit recommended by experts. In addition, a 2019 study published in Frontiers in Chemistry analyzed samples from 259 bottled water brands sold in several countries around the world and found that 93% of them contained microplastic synthetic polymer particles. In other words, the health qualities of bottled water might not be so healthy after all. Popular Bottled Water Brands Contain Shocking Levels of PFAS Prevailing standards and government regulations have not caught up to the toxic threat of PFAS, a group of industrial chemicals that have been linked to liver damage, thyroid disease, pregnancy risks, and other adverse health conditions. As of January 2021, the Environmental Working Group states that 2,337 locations in 49 states are known to have PFAS contamination in their water systems. In pursuit of healthier, purer, safer water, many Americans turn off the tap and reach for bottled water. It appears that bottled water, however, isn’t any cleaner. Consumer Reports found that popular bottled water brands, including products from the Perrier and Poland Springs lines, as well as canned carbonated waters like Bubly and LaCroix, contained concerning levels of PFAS. To learn more about the shocking (and disturbing) history of PFAS, listen to this incredible NaturalHealth365 podcastwith Jonathan Landsman and Robert. A Bilott, an American environmental attorney from Cincinnati, Ohio. Bottled Water Is Cleaner Than Tap Water, Right? Not Really! Bottled water is marketed as though it’s “cleaner” than tap water, but in reality, according to the study in Frontiers in Chemistry, bottled water has twice as much plastic in it as tap water. According to researchers, the majority of the microplastics lurking in bottled water are introduced in the industrial bottling process. Nylon, polyethylene terephthalate, and polypropylene, which are used to make bottle caps, are the plastic debris most commonly found. The study published in Frontiers of Chemistry tested 11 bottled water brands and found that the average brand contained 325 microplastic particles per liter of bottled water. Nestle Pure Life had the largest concentration of plastic particles, containing more than 10,000 microplastics per liter. Replace Your Bottled Water With These Safer Alternatives There are countless reasons to give up your plastic water bottle habit. PFAS and microplastics are just another toxic strand in a tangled web of health, economics, and environmental crisis. So what can you do? Buy a good water filter or home filtration system Carry your to-go water in an insulated stainless steel or glass bottle instead of plastic Advocate for clean, pure, safe water and help to support stricter PFAS and microplastic regulations By the way, there is one company that has tested “clean” for its plastic bottled spring water and that’s Tourmaline Spring. And, no, we at NaturalHealth365 do not earn a dime for talking about this brand. We just thought you might want to know. Sources for this article include: Consumerreports.org Livescience.com Time.com To read the original article click here. For more articles from NaturalHealth365 click here.

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