A countdown to the annual Let’s Get Moving (LGM) Midwest City 5k has begun! Join us on Sunday, October 20th for free family fun for all ages. Bring your friends, too – the more, the merrier!
The health expo begins at 1:30pm, and our walk/race will begin at 3 from Joe B. Barnes Regional Park. There will also be free yoga and zumba classes available! To sign up, click here.
In this post, we created a resource containing all the information you need to prepare for LGM in the weeks leading up to the event, with a special focus on hydration. We want to make this event feel like a walk in the park for you and your family – literally!
Helpful Links:
- For a guide to local trails you can walk before LGM to build endurance, click here.
- For a guide to hydration and meal ideas for race day, click here (and bookmark it for future reference).
The Foundation: Why Choose Water?
To dive deeper, check out these blogs – Essential Hydration: Why Water Matters and Hydrate Smart: Choose Water Over Sugary Beverages.
The Overview:
- The water goal for women is about 9 cups per day (72 oz), and the water goal for men is about 13 cups per day (104 oz). These needs go UP with exercise!
- Water has a long list of health benefits, including weight loss, digestion, and exercise.
- The easiest way to recognize dehydration is to check the color of your urine – if you are hydrated, it will appear a pale yellow, and if you are dehydrated it will appear darker. When you exercise, dehydration makes you more tired – which is why you want to hydrate on a daily basis!
LGM: Hydration During Exercise
To dive deeper, check out this blog – Drink Water, Get Moving: Hydration and Physical Activity.
The Overview:
- Before exercising, expect to drink an extra two cups (16 oz) of water before you begin exercising. Aim for about two hours before exercise – this gives your body time to absorb the water and make sure you are hydrated before you begin.
- During exercise, drink a cup of water for every twenty minutes you exercise. Increase to two cups if you are exercising intensely, you sweat a lot, or if you are in hot weather.
- After exercise, drink two to three cups of water (16-24 oz).
What If I Don’t Like Water?
To dive deeper, check out this blog – Making Hydration Fun: Refreshing Recipes to Keep You Hydrated.
The Overview:
- If you don’t like drinking water, spice it up – water doesn’t have to be boring!
- Use a refillable water bottle, and flavor your water with a squeeze of lemon or even a dash of orange juice. Also consider drinking no-sugar added tea such as black, green, or herbal varieties.
- Try new recipes, such as smoothies or our refreshing Watermelon Agua Fresca.
- Did you know that several fruits and vegetables are made of over 90% water? Try “eating” your water next time by enjoying grapes, strawberries, cucumbers, and (not surprisingly) watermelon! For a full list, click the link at the top of this section.
LGM is an opportunity to practice healthy habits (such as exercise, hydration, and a well-rounded diet) in your daily routine! We can’t wait to see you at the event – well hydrated, well fed, and ready to take on the course!
Do you have any other questions about how to prepare for a 5K? Ask us in the comments!