Happy Labor Day everyone! I hope you’re enjoying a fun long weekend and finding some time to get your runs in!

Today’s Motivational Monday is all about hydration.

The human body is 65-70% water weight.  This great stuff keeps your body temperature regulated, blood volume in line, throws those waste products out the window, maintains blood pressure and lots of other vital stuff.

It is hard enough to get through the work day when you are dehydrated; those annoying distracting like headaches, nausea, and extreme tiredness can really be a drag, but it’s even more difficult to exercise when dehydrated.  Here are some handy tips to staying healthy and hydrated all day:

1.Try to drink water with the goal of having your urine turn pale yellow to clear by mid afternoon. This means your lean machine is topped off with hydration and ridding itself of all those icky waste products.

2. Drink when thirsty. All day, every day even at happy hour!

3. Drink before you run.  Top off your tank with 8 ounces (1 cup) 30 to 60 minutes of starting your exercise session

4. Water is fine for workouts 60 minutes or less.  For longer workouts a sports drink is needed to refuel your electrolytes.

5. Drink 16-20 ounces of fluid while you cool down.

6. Weigh yourself before and after your workout (no clothes!)  Every pound you lose during your workout equates to 2 cups of fluid lost.  Do this a few times and you can estimate your specific fluid needs during exercise.

7. Be aware of climate changes.  If it is hot, there’s change in humidity, or  your are at high altitude your body will require more fluid than usual.

8. Take water with you!  Bring along a bottle and drink 4 ounces every 15 minutes.

9. Know the signs of dehydration: Nausea after exercise, dark yellow urine, dry/sticky mouth, and dizziness= you need water A.S.A.P.!

To sign up for the Zappos.com Las Vegas Rock n' Roll Marathon and 1/2 Marathon, click HERE. Happy running!