Nutrition Tip for Marathon – Week 4 Heat, Humidity, and Hydration – going beyond water.

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Heat, Humidity, and Hydration – going beyond water.

Your body’s primary mechanism of cooling during activity is sweating.  As the temperature and humidity rise, so does the rate at which you sweat.  In your sweat, not only are you losing fluids, but also valuable electrolytes (minerals important in maintaining your body’s internal fluid balance).  The addition of electrolytes to your fuel/hydration plan could be the difference between a 4-star day and running from Port-A Potty to Port-A Potty. Electrolytes are found in various forms including liquid (sports drinks), gel/chew, and pill form.  The pill form is the most concentrated form. Electrolyte supplementation should be considered if you are a heavy or salty sweater, and/or when the conditions are such that even the lightest perspiring athlete is sweating, rather than simply glowing NOTE: outside of your workouts, there is generally no need for supplemental electrolytes – the foods & fluids you consume can do the trick.

Andrea Rudser-Rusin, MA, ATC, RD, CSSD

Recipe – Week 4: Award Winning Guacamole


It is well known that avocados are an excellent source of fiber and healthy (unsaturated) fats. But did you know, they are also an excellent source of potassium, an electrolyte vital for optimal performance and B vitamins, critical for energy utilization. Try sliced avocado on your next sandwich. Or better yet, top your favorite grilled surf or turf with this Award Winning Guacamole!

Award Winning Guacamole

  • 2 avocados
  • 3 cloves garlic, minced
  • 1 medium tomato, diced
  • 1 small onion, chopped
  • ¾ tsp salt
  • ½ c cilantro
  • Juice of ½ of a lime
  1. Coarsely chop avocado into large bowl
  2. Mix garlic, salt, and cilantro. Add to avocado and stir.
  3. Add tomato & onion, just enough to mix ingredients.
  4. Add lime juice.

Until ready to serve, press avocado pits into mixture. Place plastic wrap on surface of mixture, lightly press out any air. This will minimize the browning of the guacamole.

Guacamole can be stored in refrigerator for up to 24 hours without losing quality of product.

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