Q:Every one is different, how much water is enough for ME?
Drink at least your body weight (kg) in ounces of water per day.
Conversion chart:
Kilograms/Pound
Kilogram/Pound
Pound/Kilogram
1 kg = 2.2 lb
1 lb = 0.45 kg
2 kg = 4.4 lb
2 lb = 0.91 kg
3 kg = 6.6 lb
3 lb = 1.4 kg
4 kg = 8.8 lb
4 lb = 1.8 kg
5 kg = 11.0 lb
5 lb = 2.3 kg
6 kg = 13.2 lb
6 lb = 2.7 kg
7 kg = 15.4 lb
7 lb = 3.2 kg
Q:Any types of drinks I should avoid?
Be aware that caffeine has a dehydrating effect, these include:coffee, tea, sodas, and popular energy drinks.
You should know, You’ll need an extra (2) glasses of water to counter their effects.
Q:Can you break it down for Me?
What hydration recommendations would you make for pre/during/post workout?
Drink cool fluids – this will help to cool your body during exercise.Cool fluids move through the stomach faster, allowing for more rapid absorption.
Drink 15-20 fl oz of water, 2-3 hours before workout/competition – your body loses water in sweat during a good workout in an effort to keep you cool.Losses can range anywhere from one cup to two quarts an hour.Stay hydrated!
Drink another one to two glasses of fluid (ideally water) 5-10 minutes before start time.
Drink every 10-15 minutes during exercise – drink early and at regular intervals!
Drink before you get thirsty.
After workout/competition, drink enough to quench your thirst – then drink more!
Q:So, how can I tell if I’m drinking enough?
You can monitor hydration status by the color of your urine – pale or almost clear is good!
Q:What’s the scoop of sport drinks?
Well, it was originally thought that unless you were doing strenuous exercise for 60 minutes or more, water was the best thing for you.Now there is research that supports the view that consuming sports drinks during high-intensity exercise, of 60 minutes or less, enhances aspects of performance.
Drinks of 6-8% carbohydrate are recommended because they move through the stomach into the working muscles quickest.
Dehydration usually involves loss of both water and electrolytes.Sport drinks can be helpful in electrolyte replacement.
Q:What are the signs and symptoms of dehydration?
We know as little as a 2 per cent loss in body water can affect performance anything up to 10-15 per cent.Anddehydration can become serious very quickly.Below are the progressive effects of dehydration in relative order to an increasing percentage loss in body water.
Thirst
Dry mouth/lips
Flush Skin
Dark or bright yellow urine
Fatigue
Headache
Impaired physical performance
Increased body temperature
Increased breathing rate
Increased pulse rate
Dizziness
Weakness
Muscle spasms
Poor blood circulation
Failing kidney function
It’s important that all athletes drink enough fluids throughout the day, but it’s equally important each of us set a good example.Carry a water bottle!
Thinking like an athlete requires you to organize, plan and focus on your specific life goals. Identify you passion and place your will behind it. Just as great athletes have a natural ability and are often good at many sports, they realize that to become a leader in the field they must choose one sport and devote all their focus, time, energy and resources to mastering it.
The journey of life requires the same careful choice. Read the rest of this entry »
So you’ve thought about running a marathon. Then why haven’t you set the date? Chances are if you keep waiting untill the “time is right,” the time will never be just right. Below is a training time line that will have you running 26.2 by March. Yes, March. Commit. Run your race. It is in you!
Go Train Hard will be running the island based on the attached day/distances. Join us. Run at your pace. Just run. I’ll be posting the progress as we go.
We’ll also feature personal outtakes and stories from the finish line in March. Take the challenge!
If your stepping into your sneakers now e-mail us so we can support you in your pursuit. gotrainhard@ameepatrick.com
Whether a participant or spectator, high school athletics is a very important part of a student’s school experience and what is learned on the field is not limited to the sport but carries forward into life’s issues long after the game is over. Dedication, sacrifice, loyalty, perserverence are only a few of the traits of great athletes and great individuals. GO TRAIN HARD is proud to sponsor Hilton Head Christian Academy’s athletes for 2007/2008 in their pursuit of their personal best. The score of a game determines who won. The character of the players determine the true winners.
Saturday the 29th was a huge success for John ‘War’ Juarez as he was featured in Champions Quest Fighting Challenge and dominated his competition. After 12 years in the USMC, John has taken action on his life long passion to get in the ring. Dropping from his normal weight of 280lbs to 265 at six feet plus, tall he will be the fighter to challenge in future bouts.
Champions Quest is a competitive sport in which combat athletes are pitted against each other in hand to hand battles of skill and heart. Brazilian Jiu-Jitse, Wrestling, Muay Thai and boxing are all skills needed to be successful in Champions Quest FC.
The stadium was in full support to those affiliated with Bluffton’s Champion Training Center, owned by Muhsin Corbbrey where John Juarez didn’t need three rounds, the 265-pound brute pummeled Lindsey Rouse - it didn’t take long for the referee to halt the action. Stephen Bass won his debut in 30 seconds, throwing a triangle choke on Chris Thorne, who submitted. Sean O’Haire, the 265-pound former World Championship Wrestling tag team champion faced Darrell Wood - landing one left jab onto wood’s chin, staggering back and to the ground the referee shielded Wood and called the fight. Lawson McLure won in the second round against Beaufort resident Larry Landry, taking control with early right jabs and repeated knee blows, Derrick Schroeder, at 135 pounds won by unanimous decision against Shane Weinischke in a very technical bout and Chris Scott earned submission victories.
Congratulations to Muhsin Corbrrey’s fighters who dominated their bouts winning the respect of the fans and competition.
Many thanks to the community, it’s businesses and individual’s who showed their support in joint effort with Hilton Head Firefighter’s Association in successfully planning and seeing through this Island’s Largest Dock Party. With over 500 people in support of good cause. More than 50 donors provided food for the event and prizes for drawings and a silent auction was one piece of good new. The fund raising event was a beneift for local veteran firefighter and paramedic with Hilton Head Island Fire and Rescue, Scott Layne. Layne has been on sick leave since April when doctors discovered a bacterial infection in his spine. After 2 challenging surgeries in which a disc from his vertebrea was surgically removed and replaced with cadaver bone, Layne is back on his feet and if anyone has the will to return to the line it’s Layne. And our community will again be better for it. Thank you Scott. Your service is greatly appreciated.
Well, on 9.8.07 it was another great morning to race with nearly 300 triathlete taking their start on Hilton Head Island’s Coligny Beach. Race sprint format presented a 500m Ocean Swim / 12.5mi Bike / 3.1mi Run. Congratulations to REMAX-RACING in placing 2nd in mixed team relays. A special thanks to all the volunteers and law enforcement who not only made this event possible but officially deemed the safest in the nation. Additional thanks to Bike Doctor for gearing us up and GoTriSports for keeping us active. Go Train Hard was proud to be a sponsor for the Beach Bum Triathlon series and initiated the Adopt An Athlete program at the completion of the event. To learn more about how local athletes can volunteer their time to teach, train and pass on Triathlon training techniques to the local children of our island be sure to visit ameepatrick.com tab:Kids and Fitness, where the emphasis is on being active and living health. “Our success is their spirit to cross each finish line however represented.”
Blessings,
Amee Patrick
Elite Fitness Coach
Matrix Training Center
Firefighter for Hilton Head Island Fire and Rescue
Enhancing a Life Through a Passion for Health Since 1998
gotrainhard@ameepatrick.com
www.ameepatrick.com
