Normal people probably think about fun weekend plans, exciting meals out, cocktails or just relaxing at home on Friday afternoons.

Apparently I’m not normal and I think about potstickers. Any variety. All I know is that I needed them that night. My life would simply not be complete without them. (This is why I spend so much on food! I get fixated on something and nothing else will do! Please send help!)

So I drove a little out of my way home, to make the stop…

You see, Trader Joe’s has the best potstickers at the best value that I’ve seen.

So I disobey the suggested serving sizes and eat 2/3 of the bag for dinner. With chopsticks and a dipping sauce of soy + sriracha. Perfection.

Not perfection? The last two times I’ve made potstickers – this is the pan aftermath – help!

Impossible pans or not, I’m so glad it’s Friday. You?

You’ve probably noticed by now that it is officially race season. If you haven’t…get outside!

That’s not to say that I’m running in a race, but I happen to know a few who are. So when Mary from Fit This Girl asked for a bit of nutrition advice regarding her upcoming marathon in May, I knew I could probably help out a few runners this race season! She’s a personal trainer and coach – so if you have running questions – ask her!

Good nutrition is essential for peak performance and since hydration is just as important as food, I thought I would start there!

Why hydrate?

• helps produce energy
• helps cool your body down
• helps to transport important nutrients throughout the body
• acts as a cushion – remember our body is made up of a LOT of water
• protects you from becoming dehydrated

When to hydrate?

• drink before, during and after activity
• urine should be pale and almost colorless (the things Nutritionists have to talk about )
• signs of dehydration: fatigue, flushed skin, increased body temperature
• you can also weigh yourself before and after to make sure you are replacing lost fluids

What to hydrate with?

• water
• coconut water
• watered down juice (important to note that this will not replace lost sodium)
• sports drinks (with about 6-8% carbohydrates – the glucose in sports drinks is fuel that can be used immediately and the electrolytes replace sodium levels)
• this may seem obvious, but NO SODA! drinks with too much sugar take longer to absorb and can cause cramps, nausea, etc.

How to hydrate during training runs/race day:

• take water or drinks with you on long runs in a camel back, water belts, etc.
• plan water breaks during training runs
• take advantage of water stops during race

**Remember to try out various drinks, methods, etc. during training and not on race day! You never know what your body will or won’t like!

Up Next:

• How to Eat
• Sample Meal Plan

What’s the longest race you’ve ever participated in? I’ve done two half-marathons back in 2007 (?) but go through on and off running phases (currently off but Spring always changes that a bit. )

What are your hydration tips?