Training tips – Quenching your thirst

In Chicago, summer brings hot and muggy days which will make any joggler thirsty. Did you know that runners lose between 6 and 12 oz of fluids every 20 minutes of running? Jogglers lose even more because of the added activity of catching and throwing your props. Based on the amount of sweat I produce, I bet it’s more like 20 oz for me! Incidentally, the folks at the Amercian Council on Exercise say that excessive sweating during training is not really that big a deal.

Becoming dehydrated however, can be a big deal. In the most severe case heat stroke is a real possibility. Fortunately, the most likely thing to happen is that it will make your joggling harder and more uncomfortable. Pastey, cotton mouth is no fun at all. The other bad thing is that dehydration makes recovery more difficult. This means you’ll be in pain longer after a long run. Not good.

Here are some tips on staying well hydrated.

1. About 10 minutes before you go for a run, drink 10 – 15 oz of water or a sports drink

2. Drink something during your run every 20 – 30 minutes.

The advice given to long distance runners is to carry water bottles with them. As a joggler, you might have better luck with a hydration pack because your hands will remain free for juggling. I’ve not tried it yet because I don’t like to run with extra weight, and I joggle by Chicago’s Lakefront where there are lots of water fountains nicely spaced along the path.

Another hydration strategy would be putting water bottles at various points on your route. This takes planning but it can work. So can making your joggling path go past your house. You can run in, get some water and run back out. The hard part here is running back out. The temptation to finish your run early is great.

People often ask how I drink water while joggling a marathon. While I’ve experimented with throwing my bean bag up really high, taking a cup of water, gulping it down and catching the bean bag before it hits the ground, it is a bit easier just to stop juggling. This is well within the joggling rules as long as you stop running while you drink. You then have to start juggling again before you start moving forward.

If you’re joggling in the heat, make sure you hydrate. It makes the whole experience safer, easier and much more amusing.