Tips for Staying Hydrated

Thanks to Melissa McDonough, RD, CSSD and Coaches Julie & Lisa @ Run Farther and Faster for providing much of this content.

Summer running means sweat, slower paces, and serious tans (please apply sunblock before heading out the door!). Just because it’s hot outside, doesn’t mean you need to scrap your run. Appropriate hydration techniques will help get you through those sizzling days.

Dehydration can lead to serious complications, so staying hydrated should be a main focus for runners and non-runners alike. Depending on the climate, you should aim to get about 2 to 4 L of water throughout each day – approximately 8 to 16 cups.  You may need to modify your total fluid intake each day depending on how active you are, or for factors such as gender, weight, age, heat, humidity and altitude.


Tips for improving hydration:

  • Keep a bottle of water with you throughout the day and sip frequently
  • Eat foods high in water content such as fruits and vegetables
  • Use cut fruit or fresh herbs to flavor your water. Or try adding a cinnamon stick!
  • If you’re not a fan of still water, make it bubbly
  • Drink tea (low or no-caffeinated such as herbal or green tea is best)

Photo cred: @mel.emileFullSizeRender (1)

How hydrated am I?

To know if you are hydrated, it’s a good idea to check your urine.  Urine that is darkly colored (think apple juice) and of relatively low volume signals that you need to drink more.  Note that if you take certain medications or vitamins (specifically B vitamins) your urine will be a different color. 

How much water should I drink before my run?

Staying hydrated throughout your day and week will help when you’re ready to run.  To gear up for a run, be sure you are having about 1 ounce per 10 pounds of body weight 3 to 4 hours before your run. This would mean a 150 pound runner would need approximately 15 ounces of water (about 2 cups). 

How much should I drink during my run?

Drinking by thirst on your run is not that reliable.  As humans, we’re easily distracted, so we may not be as in tune with our thirst signals (especially if we’re focused on making it up the hill!).  And sometimes, water isn’t always available, so you may be thirsty, but there’s nothing to drink.  Third, if you’re thirsty, you’re likely already slightly dehydrated.  Runs lasting less than 60 minutes may not require fluid intake, but consider your sweat rate and the conditions.  During a run, you may need anywhere from 0.5 – 1.5L per hour.  Practice drinking during your training runs to acclimate your stomach.  To assess the ideal fluid intake for you, it is best to consult a registered dietitian. 


I tend to sweat a lot during runs (no matter the climate), so I always carry a hand-held water bottle on my runs that are longer than 45 minutes, especially in the summer months. Carrying water takes some getting used to, but the small annoyances are worth it for adequate hydration!

Should I try a sports drink?

Sports drinks can be a good option when you need to get in fuel before or during your run and you don’t want to eat something.  Also, we tend to drink more when something is flavored.  You may find you like certain brands or flavors better.  When choosing to use a sports drink, consider that 1 cup (8 ounces) has 15g of carbohydrate along with electrolytes such as sodium.  Drinking a sports drink will add calories and fuel in the form of carbohydrates for your run. 

Here is some additional guidance on sports drinks vs. water.

Disclaimer:  The above nutrition tips do not substitute for medical advice from a physician.  Consult with your physician and a registered dietitian, especially if you have a known medical condition.

How are your summer runs going? Do you carry water with you? If so, how?

Favorite sports drink? Do you enjoy nuun/gatorade/tailwind?

Have a Happy Thursday! xx




Colorado Adventures & Happy 4th

Happy Independence Day! We are having a great time here in Colorado- thank you for all of the recs! Hard to fit it all in, but we are doing our best :)

I wanted to stop by and wish you a great holiday wherever you are! Also congrats to the Jaybird sport winner! Hope you enjoy the headphones as much as I do! Stay tuned for additional Giveaways.

Here are some Colorado highlights so far:

We spent our first full day going all around Denver. We hit up the Denver Botanic garden: so beautiful, even in a sweltering hot day. Hello dry heat!


We made stops at a brewery (Renegade), and whisky distillery (Stranahan’s– loved it!). Our day of indulgence also included a delicious brunch and a super-authentic Mexican restaurant for dinner (the kind we don’t have in Boston). Mariachi music was awesome! 

The next morning, I worked some of Saturday off with a run around Washington Park. Good spot for doing just that! Afterwards, we headed out to Aspen-Snowmass, 3.5 hours west of Denver. We weren’t alone on the road on this holiday weekend! We loved walking around Aspen in the evening, with dinner at White House Tavern to top it off. 



Yesterday, we hiked in the Maroon Bells area, just outside of Aspen. The surrounding Maroon Peak towers over a breathtaking 14k feet, and our hike started at roughly 10k. Views were worth some minor struggles with elevation! Maroon Bells are also known as the “The Deadly Bells” due to the “downsloping, loose, rotten and unstable” rock that “kill without warning”. We had no issues, but opted for a shorter hike to Crater Lake as opposed to a longer hike into the Maroon-Snowmass Wilderness. 



If you’re curious, here is a great guide to Maroon Bells recreational area and other hikes in the beautiful state of Colorado. 


We are off on another hike today before road-tripping back to Denver for some fireworks and other 4th of July things. Hope you have a great day with friends & family!! 

xo Jane





New Favorite Gear: Jaybird Headphones GIVEAWAY!

Happy Friday! This week was a busy one, but I managed to get in some exercise at the end of the work day several times. I’m still trying to figure out my next goal (potentially thinking a bit too much about it these days). While I figure out my next steps in running, I’m still enjoying the summery Boston scenes on my runs.


Today I am doing a GIVEAWAY!!

On my runs, I often go back and forth about carrying headphones. Sometimes it is nice to get out there gadget-free and enjoy some quiet, reflective, soul-searching time on the road or trail. Other times, I love turning up the tunes or podcasts for added motivation or just to pass the time. Nothing makes me move faster than some solid beats in my ears (my sister always makes fun of the random music I listen to)!


We are now in the midst of summer, meaning sweaty, humid runs which may bring real issues with electronics, especially headphones. I have found a pair of headphones that I truly love: Jaybird X3 wireless headphones. These sleek but solid bad boys are sweat-proof with multiple fit and wearing options, so you can customize the way they fit in or around your ear. They’re built to sustain all weather conditions- humidity, rain, wind, snow- Jaybirds are unfazed by the elements. Connecting to the “MySound” app via Bluetooth will allow you to customize the music specs, which results in an excellent sound.

Lastly, Jabrid X3 headphones come in two colors and available at Best Buy, Platinum and Camo…or by reading this blog!


The remote buttons and wireless feature minimizes the fuss while on the go. And very importantly, the 8 hour battery life will usually carry you through an entire workout! :)


I am excited to take these with me on more adventures, no matter the weather!


One lucky reader will win a set.

To enter, just leave a comment saying what’s up!

GOOD LUCK AND HAVE A HAPPY 4TH of JULY WEEKEND! I am heading to Colorado with Mark to visit some dear friends. Hiking, hot springs, and beer tasting (even though I prefer wine) are on the schedule! See you later on Mountain time!

-What are you up to this 4th of July holiday? Any traditions?

Anyone have Colorado recommendations?

-Do you run with headphones? Favorite running gadget?

Canyon City Marathon Review

Happy weekend! Hope yours is off to a great start. I’m heading out on my favorite running path in a few minutes but wanted to stop by to write about one of my previous races since some of you are working towards a BQ!


Last November, I ran the Canyon City marathon just northeast of Los Angeles (Azusa, CA to be exact). Mark had a work trip in Palm Springs and asked if I wanted to join. Without hesitation I said yes and naturally proceeded to research the local races being held that weekend.  This REVEL series marathon and half marathon were on the list, and situated between LA and Palm Springs, so we signed up!

IMG_1150 touts this race as being the #1 fastest marathon in the country, a solid BQ option. I would say that unless you have appropriately trained for severe downhill running (i.e.- no give whatsoever in the first 13 miles), then this might not be a PR for you.

Here are my takeaways from the Canyon City marathon:

  • After running a 1:37 first half, I crossed the finish line in just under 4:00 hours with an incredible positive split. They always say that PRs are made from negative splits (i.e.- a race strategy where you complete the second half of a race faster than the first half). This marathon was not designed for negative splits. The first 13.1 is severely downhill (no give whatsoever), the second 13.1 with rolling hills where even flat grade feels uphill after the intense downhill. The slight bumps in the second half are not inconsequential. Recommendation: proper downhill technique is a must to conquer this race.

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  • Mental game with the change in elevation profile is also essential, and it was lacking for me on race day. As soon as my legs started to cramp at the half-way point, there were few spectators for encouragement and I mentally succumbed to the challenges of this marathon. I was disappointed in myself for allowing these thoughts creep in, and I am continuing to work on my mental strategy and mindset for these situations. I think that I should have just been honest with myself from the beginning that I wasn’t mentally and physically prepared for this race after signing up on a whim. Recommendation: keep your mental game in check and know why you are out there!

  • This is a scenic race. Situated deep in the San Gabriel Mountains, you feel like you’re trail running but able enjoy the easy pavement terrain. Recommendation: take in the spectacular sites along the way. Starting near the summits of these mountains awards you with special views and feelings of being a badass trail runner.


  • Even though the race is held in November, and the location has a relatively dry desert feel, race day temperatures can rise significantly and result in all kinds of problems, especially if you’re not good in the heat. California can get warm no matter the time of year- race day temperatures reached 80 degrees in Azusa (the finish line). Recommendation: hydrate, hydrate, hydrate. Can’t drink enough water and electrolytes before, during, and after the race.

Photo cred: @azusapdIMG_4550

  • Overall, this felt more like a local race than an overwhelmingly large, corporate race. The organization and direction was top-notch, from the bus transportation to the start, a starting line with plenty of goods and porta potties, and more than enough water stations along the course. I met some interesting people at the start and on the bus, mostly local to the area and mostly just running the race for fun.

Would I run this race again? Unless I am able to adequately train on miles of downhill roads (uncommon in the Boston area), I am not certain I would run this race again. There are many other races out there that area more BQ-friendly for my quads and soul. But thanks Canyon City, for running a scenic, challenging, lovely race that I could add to my list of accomplishments.

Couple of shots from Joshua Tree National park which we visited the following day (definitely recommend checking out if you can!)


What are you running this weekend?

Anyone run a downhill race? What are your thoughts?

Where did you PR? 

Enjoy the rest of your weekend! xo Jane


Real Talk on Running Goals

Goals: the destination of a journey. They should be measurable, observable, the desired result. I always have work goals and several personal and fitness-related goals in my mind at a given time. But these days, following Boston and my first trail ultra, I am feeling a bit unsettled in my fitness plans.  Adding to the lack of running ambitions and motivation has been the post-marriage mentality of ambition fatigue. Mark and I have really enjoyed the last couple of months (and hopefully many more years of happiness to come), but I think that it’s time for some goal setting.



Boston Marathon 2017 Recap: I’m Overdue!

Hope you had a great weekend! Boston is looking good these days.

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It’s been about two months since Boston marathon, so I thought it was time for a recap! Sorry for the delay, but it was only for good reasons. Boston was actually sandwiched between my wedding and honeymoon in Nepal! After another busy month, I’ve finally had time to put the pen to the paper and reflect on the incredible race.


The Best Podcasts to Get You Through a Run (or life) 2.0

Hope you’re having a great week! I’m happy to be a little more active on the blog. Last year, I published a list of podcasts as an alternative to music on the run. Since there have been so many good podcasts in my queue lately, I have been meaning to generate a new list. No matter what mood you’re in, there is a podcast for you!

Here are some podcasts – going beyond running & fitness this time — that I am currently obsessed with: