Proper Hydration is Key to Performance and Endurance During the Crescent City Classic

Presented by the Kentwood Good Health Advisory Board and Gini Davis, Physical Therapist

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Drinking plenty of water is the best way to improve your performance in a race, according to Dr. Marvin Adner, Medical Director for the Boston Marathon and member of the Kentwood Springs Good Health Advisory Board. During strenuous exercise, many walkers and runners don't drink enough water to offset fluid loss. Even if you drink enough water to satisfy your thirst, you are only replacing about two-thirds of the fluid lost through perspiration.

Remember that by the time you are thirsty, you are already dehydrated. Start hydrating as soon as you get up in the morning before the race. Dr. Adner, acting chief of Medicine at Metro West Medical Center in Framingham, MA, notes, "Athletes who dehydrate by as little as 4% during an event such as the Crescent City Classic, can cut their performance by 20 - 30%. When exercising for even one hour, you can lose a liter of water."

The key to athletic performance is staying hydrated. Take water at each water stop during the race and carry water with you during training runs. Look for 100% Natural Kentwood Springs Water and 10-K Thirst Quencher along the race route. During the race, look for signs of dehydration, such as lethargy, nausea, cramps and heat exhaustion. By staying hydrated, you can finish the race feeling great about your accomplishment.

Race Preparation Hydration Guidelines

Prerace:

• 24 hours before the race: Eat a nutritionally balanced diet and drink adequate fluids during the day (1/2 ounce of water for every pound of body weight). Avoid alcoholic beverages as they promote dehydration.
• Two hours before the race: Drink a half-liter of pure water to allow time for both adequate hydration and excretion of excess water.
• 30 minutes before the race: Drink about two 8 oz. cups of pure water.

During the race:

• Drink 5-12 oz. of 100% Natural Kentwood Springs Water every 15-20 minutes to match sweat loss.
• Take frequent water breaks along the race route to keep your body cooled.

Postrace:

• Drink at least a half-liter of pure water per pound of body weight lost during the race - start with about two half-liters of 100% Natural Kentwood Springs Water or isotonics such as 10-K Thirst Quencher.
• Continue your hydration regimen throughout the day with watery foods such as melons, oranges or soup.
• Continue to drink pure water such as 100% Natural Kentwood Springs Water or isotonics such as 10-K Thirst Quencher throughout the day to help with your body's recovery.

Effects of Dehydration

Dehydration increases muscle glycogen use, which leads to premature fatigue. A three-to-five percent loss of water in the body can cause lightheadedness, headaches, dizziness and nausea. A seven percent loss can cause hallucinations and worse. Dehydration can cause the body's core temperature to rise, which can lead to heat stroke and in extreme cases, even death.

Kentwood Springs Water Company resumes its role as the Official Bottle Water of the Crescent City Classic for the 17th year. Kentwood Springs' participation is part of a nationwide initiative to encourage Americans to drink enough water to remain active and healthy.

Kentwood Springs is part of Suntory Water Group, the nation's second largest bottled water company. For more information contact Kentwood Springs at 1-800-444-PURE or visit their website at www.water.com for additional hydration tips.

The Kentwood Springs Water Company's Good Health Advisory Board is a group of medical and health experts who advise the Company on ways to ensure the American public good health and nutrition through a proper daily hydration regimen. Gini Davis is a physical therapist and an owner of Crescent City Physical Therapy in New Orleans, LA.