Q: Water. How much water should I drink?
A: Great question. Most of us don't drink enough. The recommended amount is 8 glasses. With summer heat it may necessary to drink a few more. One thing to keep in mind is hyponatremia. While most of us think about dehydration, we forget that we may be drinking too much. This link has some excellent information for you: http://www.mayoclinic.com/health/hyponatremia/DS00974
Again, every body is different. It takes a while to know how much you do OR don't need.
Q: Gatorade or some other endurance drink?
A: Ok, you know that I am not a fan of HFCS. While Gatorade does have sodium and electrolytes, it does have sugar & the food dyes. It takes a while to find a sports drink that you can swallow. For me personally, I like Accelerade (although ask me at the end of my 100 miler training, I may not like it so much any more!). There are other drinks such as Endurox (I use this as my recovery drink personally), Nuun, Power Bar, GU2O, Cliff or Luna NOTE: These drinks are all powders. You mix with water. Gatorade may work for you. Great. I just know for me I don't like the stuff that is in it.
Q: How often should I drink during a workout or run?
A: Generally speaking, if you are doing an hour or less of activity you don't need to have any special cocktails (well, even if you are over the hour mark, you still don't need a cocktail:)). But seriously. It depends what you are doing. Are you training for a half or full marathon? Running a few hours? Working out at the gym? It all depends! As in the above A, the key word in the drink selection is endurance. If you are training for an endurance event, then you need that. So, this is my answer for ONE group of people, marathon in training people. Doctors recommend that you drink every 15 to 20 minutes while running a marathon. Sixteen ounces of fluid for every pound you lose. You may need to test this out. Again, every body is different & will either hold or lose more.
Q: My legs are sore! What did I do?
A: It is easy to be excited after your first run. You go out the next day & suddenly your legs are talking. Well, jsut like everything else in life, you have to start with a plan. And starting to run is no different. If you are just starting to run, here are some tips. Don't run two days in a row. Build up your miles at at a time. Don't go from zero to 6 in one week! Start with a walk, jog, run, then go back down to a jog, walk. Repeat. It is important to remember that you want to be active (or dare I say running) for the rest of your life (if you can). You don't want to start off running 5 days in a row and then get injured & be out of commission for weeks or months!
Ok, I hope this Q & A was helpful. AGAIN!!! Some of these thoughts are from my personal experence. What works for me may not work you