Runners Corner

Staying well hydrated will make your workouts more fun, more effective and safer. Follow these basic rules:

1. Drink at least 8 to 10 glasses of water a day.

2. If you’re planning a run or other workout, drink an additional 16 ounces, 2 hours before starting, and another 8 to 16 ounces, 60 to 30 minutes before starting.

3. Don’t wait to be thirsty before drinking; if you’re thirsty, your body has already been dehydrated for a while. Instead, drink often enough to prevent being thirsty in the first place.

A cool-down is a slow return toward a normal resting heart rate after exercise. Always cool down immediately following cardiovascular exercise. A cool-down should last between 5-10 minutes and will help prevent dizziness, fainting and muscle soreness. Continue to cool-down until your heart rate reaches 100 beats per minute or less.