Hydration
is really important for any time of long distance training. At home and at work carry your water bottle. I have never enjoyed carrying water with me while training so I have always had to arrange my routes so access to water is always an option. In a race I would NEVER carry water, but highly recommend snagging a cup or two of water at every aid station along the course. Be sure to practice drinking from a cup while on the move prior to you next 10K or marathon. Minimize your use of sports drinks to times when the heat is unbearable and you can benefit from the added electrolytes and carbs. Typically a healthy diet has you covered in the carb and sodium area. Kids are now drinking sports drinks in place of pop/soda and packing away unnecessary carbs and adding to our national obesity epidemic. * Don’t leave home without that water bottle!Note from Wendy Bumgardner: Hydration recommendations are changing. The International Marathon Medical Director's Association revised guidelines for drinking and fluid intake for walkers and runners at endurance events in May 2006. For a workout of 30 minutes or more, they recommend drinking sports drink, and not diluting it or alternating sports drink with water. The carbohydrate and electrolytes in the sports drink helps the body absorb water faster, and provides energy for the body. If you dilute the sports drink, you decrease the benefits.
Drinking Recommendations 2006
Diet
Diet can be as simple or complex, as you want. My basic suggestions to my athletes is to GIVE UP the pop/soda, candy, ice cream, chips and junk. I tell adults to give up the same junk + eliminate the sweetened coffees, the beer and the wine. I highly recommend tons of fresh fruits, vegetables, whole grains, no-fat dairy, lean meat and what ever seems to work for you. If Weight Watchers or TOPS is needed to help fine-tune and organize things for you great! Just as ice cream and candy should be at most an occasional treat for kids, so should the that cold beer and glass of wine for us – not an every day ritual. Think "good" carbs and so NO to any thing with white sugar, white flour, fructose, sucrose, saccharine, etc.As with any exercise program be sure to consult your physician first.
Good luck! I hope this info helps you to establish a personal record in your next Nordic Walking 5K or Full Marathon. Stay relaxed and have FUN Nordic Walking!
