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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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7 Commonly Overlooked Steps to Improve Your Health This Spring

The AHA! Team — Wed, 07 May 2025 05:18:45 +0000

Dr. Don Colbert – Embrace the Season of Renewal: Why Spring Is the Perfect Time for a Detox Springtime is often viewed as a season of rebirth, growth, and renewed energy. As the days grow longer and the weather warms, many people experience a surge in motivation and a desire to shake off the sluggishness of winter. Just as we declutter our homes during spring cleaning, our bodies and minds can also benefit from a thorough “cleanse.” A detox or cleanse program can help you start the new season feeling lighter, more energized, and focused on achieving your wellness goals. In fact, it’s the perfect opportunity to hit the reset button on your health and lay a strong foundation for the rest of the year. Why Spring Is an Ideal Time to Restart Your Goals During winter, it’s easy to slip into habits that don’t necessarily serve our health—comfort foods, sedentary lifestyles, and disrupted sleep schedules. With less daylight, our bodies may crave starchy or sugary foods for a quick energy boost, and we often move less due to cold or inclement weather. When spring arrives, it naturally inspires us to become more active, get outside, and lighten our diets. This is an ideal moment to evaluate where you are with your health goals and create a plan to rejuvenate your body. Spring’s symbolism of renewal and growth can be harnessed to your advantage. If you’ve been putting off those New Year’s resolutions or have felt stuck in a rut, a detox or cleanse can provide a fresh start. Instead of feeling guilty about past missteps, you can focus on the positive changes you’ll make moving forward. This shift in mindset is essential for long-term success and can set the tone for healthier choices throughout the rest of the year. The Benefits of a Seasonal Detox A well-structured detox or cleanse can offer a multitude of benefits. By removing certain foods and environmental toxins from your daily routine, you give your body’s natural detoxification systems—primarily the liver, kidneys, and digestive tract—an opportunity to catch up and function more efficiently. Many participants report increased energy, improved mental clarity, clearer skin, and better digestion. In addition to the physical benefits, a detox can also have psychological advantages. It helps break the cycle of sugar or caffeine cravings, reduces dependency on processed foods, and encourages mindfulness around eating. When you consciously eliminate certain foods for a set period, you become more aware of how those foods make you feel, which can lead to healthier, more balanced choices in the long run. Join Dr. Colbert’s Free Detox Challenges If you’re not sure where to start, Dr. Colbert’s Free 7-Day Detox and 21-Day Detox Challenge at DivineHealth.com/challenge offer structured, expert-guided programs to help you on your journey. These challenges provide daily tips, meal plans, and strategies to help you optimize your health and well-being. Whether you choose the 7-day or the 21-day program, you’ll have access to a supportive community and evidence-based resources that make the process both manageable and enjoyable. By the end of the challenge, you’ll likely notice improvements in your energy levels, mental clarity, and overall sense of vitality. Seven Steps to Improve Your Health This Spring 1. Lighten Your Diet Focus on fresh, seasonal produce such as leafy greens, asparagus, and berries. These nutrient-dense foods are high in vitamins, minerals, and antioxidants that help support your body’s natural detox pathways. 2. Stay Hydrated Drinking enough water is essential for flushing out toxins and keeping your body functioning optimally. Aim for at least eight glasses a day. If plain water feels monotonous, infuse it with fruits like lemon, cucumber, or berries for a refreshing twist. 3. Get Moving Take advantage of the warmer weather to exercise outdoors. A brisk walk, jog, or bike ride can help clear your mind and boost endorphins. Regular physical activity also supports the detox process by increasing circulation and lymphatic flow. 4. Prioritize Sleep Quality sleep is vital for immune function, mental health, and metabolic balance. Aim for 7–9 hours each night and establish a bedtime routine that helps you wind down—like turning off screens an hour before bed or reading a book. 5. Manage Stress Chronic stress can lead to hormonal imbalances and reduced immunity. Incorporate mindfulness techniques such as deep breathing, meditation, or yoga to lower stress levels. Even a few minutes of mindful breathing each day can make a significant difference. 6. Limit Toxins Be mindful of the products you use daily, including household cleaners and personal care items. Opt for natural, non-toxic alternatives when possible. This helps reduce your overall toxic load, making your body’s job easier during a detox. 7. Set Realistic Goals Rather than attempting drastic changes all at once, focus on small, attainable steps. Consistency is more important than perfection. As you start to feel better and see results, you’ll be motivated to keep going and build on your successes. Embrace Renewal and Thrive Spring is a season of transformation, and it can be a powerful time to detoxify your body, refresh your mindset, and refocus on your health goals. Whether you choose a short, focused reset like Dr. Colbert’s 7-Day Detox or commit to the 21-Day Detox Challenge, remember that every small step you take matters. By prioritizing nutrient-dense foods, proper hydration, regular exercise, quality sleep, and stress management, you’ll lay a solid foundation for vibrant health. Don’t let another season pass you by without giving your body the care and attention it deserves. Spring is calling you to step into a fresh, invigorating chapter of your wellness journey—so answer the call, embrace the renewal, and watch your health and vitality bloom. Order Dr. Colbert’s Detox Pack here To read the original article click here.

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Is Body Roundness Index More Useful than Body Mass Index?

The AHA! Team — Thu, 06 Feb 2025 06:28:34 +0000

Joe Boland via Dr. Axe – In this article, we explore the top wellness trends for 2025 across food, supplements, beauty, fitness, mental health and more. The body roundness index (BRI) is an emerging metric in the health and fitness world, providing a fresh perspective on assessing body composition and health risks. Unlike traditional measures such as body mass index (BMI), BRI aims to capture a more comprehensive picture of body shape and fat distribution, which are crucial indicators of overall health and mortality risk. So what exactly is the body roundness index, how does it compare to BMI and why might it play a pivotal role in understanding health outcomes? Read on to find out. What is the body roundness index? The body roundness index is a mathematical calculation that estimates an individual’s body shape and fat distribution based on her height and waist circumference. Developed as an alternative to BMI, BRI is designed to provide a more nuanced understanding of health risks associated with excess body fat. Unlike BMI, which uses weight and height to calculate a general estimate of body fat, BRI considers the waist’s roundness relative to height to account for central obesity, a critical factor in many chronic conditions. BRI is expressed as a single numerical value, with higher values indicating a greater degree of roundness and, potentially, higher health risks. The formula is accessible and non-invasive, making it a practical tool for both clinical and personal use. It’s believed the body roundness index was introduced around 2013 in a paper co-authored by researchers from New Jersey, New York, Louisiana and Germany. It’s a calculation that uses height, weight, waist circumference and hip circumference to determine potential health risks. The number represents a circular shape, typically egg-shaped, cylindrical or round, and it’s based on the concept of eccentricity, which is how narrow (ellipse) or round (circle) something is. A healthy BRI is typically considered something below 10, with some authorities relaying that a score from 3 to 7 is generally considered a good score. Falling below 3 has been associated with negative health outcomes in some research, and going above 7 and especially over 10 also seems to raise the risk of health issues. How to calculate So how do you calculate body roundness index? Here’s the formula: Waist circumference and height are measured in centimeters (cm). Then, waist circumference is divided by 2𝜋 x height to represent the waist’s proportion relative to the body’s overall height. Steps to calculate: Measure your waist circumference (in cm) at the level of your belly button. Measure your height (in cm). Plug these values into the formula. Interpretation: A higher BRI value indicates more abdominal fat and higher health risks. A lower BRI suggests a leaner body shape. BRI is often used in conjunction with other measures like BMI or waist-to-height ratio for a more comprehensive health assessment. There are also several body roundness index calculators out there that can do the math for you. BRI and health Research has shown that body fat distribution, particularly visceral fat around the abdomen, is a significant predictor of health risks such as cardiovascular disease, type 2 diabetes and metabolic syndrome. Because BRI directly accounts for waist circumference, it offers a more targeted assessment of these risks compared to BMI. A 2021 study out of China found that BRI is a superior indicator associated with cardiometabolic risk. This cross-sectional study, involving 17,000 participants, suggested that BRI may be more effective than BMI and other indicators in identifying individuals at risk for conditions such as high blood pressure, abnormal cholesterol levels and insulin resistance. Additionally, a 2024 cohort study published in JAMA Network Open linked higher BRI scores with increased all-cause mortality risk, emphasizing its value in predicting long-term health outcomes. The study involved 32,995 U.S. and evaluated their BRI and health status from 1999 to 2018. Over that time, mean BRI increased from 4.8 to 5.62, while there was an increased risk for mortality for individuals with BRI scores both too high and too low. For example, the study found people with body roundness index scores of 6.9 or more had a 49% greater risk for all-cause mortality, and those with BRIs under 3.4 had a 25% greater risk. The study authors concluded that “the association between BRI and all-cause mortality followed a U-shape, with both lowest and highest BRI groups experiencing significantly increased risk of all-cause mortality.” Given this groundbreaking research, studies have been conducted and continue to be conducted on how the body roundness index can impact other conditions, including: diabetes and prediabetes (BRI could be a predictive marker) heart failure (higher BRI associated with increased risk) hypertension (appears to be an accurate indicator) and more Body roundness index vs. body mass index While BMI has long been the standard for assessing body composition, it has notable limitations. BMI fails to differentiate between muscle mass and fat and does not account for fat distribution. As a result, individuals with high muscle mass may be classified as overweight or obese, while those with excess visceral fat but lower overall weight may be overlooked. In contrast, BRI provides a more accurate assessment of central obesity, a key factor in many health conditions. For example, a 2024 study compared BMI and BRI in predicting metabolic syndrome and found that BRI was significantly more accurate in identifying individuals at risk. Is BRI more useful than BMI? The accuracy of BRI in predicting health outcomes has led many experts to consider it a more effective tool than BMI in certain contexts. While BMI remains valuable for large-scale population studies due to its simplicity, BRI’s focus on fat distribution and body shape makes it particularly useful for individual health assessments. However, it’s important to note that BRI is not without limitations. It relies on waist circumference measurements, which can be subject to variability based on technique and body positioning. Additionally, while BRI offers greater specificity in certain areas, it should be used alongside other measures like body fat percentage, blood tests and clinical evaluations for a comprehensive health assessment. Conclusion The body roundness index represents a significant advancement in assessing body composition and health risks, offering a more detailed perspective than BMI. Its emphasis on fat distribution makes it a valuable tool for predicting health outcomes related to central obesity. However, like any metric, it should be used as part of a broader health evaluation rather than a standalone indicator. As research on BRI continues to grow, its potential applications in clinical settings and personal health monitoring may expand, providing individuals and healthcare professionals with a more precise tool to assess and address health risks. Whether you’re a fitness enthusiast or a healthcare provider, understanding the strengths and limitations of BRI can help you make more informed decisions about health and wellness. To read the original article click here.

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