Hydration in a heat wave

I went for a 17 mile training walk on Saturday. I started at 9:30 am and it was already 85 degrees. It was forecast to be 95 degrees with a 105 degree heat index. I was walking on a trail that is a 3.3 mile loop so that I was back at my car for snacks and more to drink every 3.3 miles (like a pit stop on the event). I had had 20 ounces of water before my walk and started my first lap with 20 ounces of Gatorade and 40 ounces of water. I knew I needed to be drinking a lot because it was going to be soooo hot. I drank those same amounts of water and Gatorade each lap. I stopped for lunch after 3 laps (10 miles). When I got up from lunch and was ready to head out again I got about 5 miles down the path and started feeling light-headed and dizzy. I decided to call it a day as it was just too hot and apparently I was dehydrated despite all the drinking I was doing. I now know why they say you need to be drinking extra water/sports drink the whole day before a long workout in the heat. I then read that in extreme heat your body can not replace fluids as quickly as you are losing them. Some experts suggest drinking an extra 64 ounces of water the day before a long walk in the heat. Everyone sweats different amounts so the exact amount of water you need the day of or the day before will vary. The important thing is to drink extra and avoid those things that will dehydrate you like sodas and alcohol.

A good way to tell if your staying hydrated is to weigh yourself before and after your training. You should weigh the same or slightly more (considering your eating during training too). If you weigh less you didn't drink enough. If you weigh more than a couple pounds more than you did before your drinking too much. It is better to drink more than less, just be sure that it is a combo of water and sports drinks.

Also, remember the clear urine test. If you have dark colored urine you are not drinking enough. Your urine should be light yellow or even clear.

Good luck staying well hydrated as the heat of summer sets in on us.

Variety is a good thing

This past weekend I walked on two long training walks. I walked in the exact same style of shirt, sports bra, shorts, socks, and shoes. After the first walk I felt great! Which is why I thought I had found my perfect outfit combo for the 3-Day. However, this was not true. After my second walk...I had 2 blisters on the bottom of my feet, a huge sore spot on my ankles where my shoe rubs (not a blister), and major chaffing between my thighs, plus even some discomfort under my arms from either my sports bra or my shirt. So I came to a decision...variety is a good thing. If you are not doing two long training walks in a row right now...start now...today...or at least this weekend. You may discover like I did that what works for one day isn't so much fun the second day. Try finding a at least 2 different styles of shorts, shirts, sports bras, and socks. They are all going to rub a bit differently. Now with shoes...sometimes there is only one pair of shoes that may be the perfect pair (or if you have searched long and hard for 1 perfect pair you don't want to search anymore), but if you are planning to buy two pairs of shoes why not try to find a slightly different style for the second pair. The socks will make a big difference in the shoes so if you are buying only 1 pair of shoes or want to buy the same style then find different socks. Be sure you test everything out before the 3-Day! Also, remember to test your stuff in the rain (at least for a short walk) because on the 3-Day you maybe walking in the rain...the walk won't stop for a little rain.

Good luck on the training and finding your perfect outfits for your 3-Day adventure!

Fundraising exceeds my expectations

This past Saturday (Memorial Day weekend) I had a garage sale as a fundraiser. I asked all of my friends to donate things they wanted to get rid of and my folks donated a lot. We put up an ad on Facebook and Craigslist and had lots of signs up on the street.

Almost all items were for sale for donations...if someone asked how much something was I would name a price (usually 50 cents or $1). We had a couple of larger items that we did price...a stove sold for $20 and a dining table sold for $40. I had bought some bracelets from Angel of Grace they are beautiful and I was trying to sell them for $15 (I didn't sell any of them). Then I made some bracelets which I sold for $10 and my mom made some which we sold for $5. Of the 10 I made 7 sold and I have 3 people that are suppose to call to order more (I better get to making some bracelets) and of the 10 my mom made 3 sold.

As you can see my signs were simple (I used a half sheet of poster board some white and some bright green) then cut a pink ribbon from the neon pink poster board. Several people said they stopped because of the pink ribbon on the signs.

We organized everything as best we could with 3 rows of tables. I think being organized is key so if someone is just looking for kids clothes they know right were to look. This can also help lead someone from one section to the next like toys to clothes to little girl hair things and play jewelry.

Anyway, in the end after a 1 day sale I made a grand total of $800!!!! After that garage sale I have offically hit the $2,300 minium I need to walk. I set a goal for myself of $3,000 so I'm still hoping to make another $700.