{"version":1,"type":"rich","provider_name":"Libsyn","provider_url":"https:\/\/www.libsyn.com","height":90,"width":600,"title":"235. Summer Hydration & Electrolytes with Brooke Czarnecki, RDN, LD","description":"[Download] Nutrition Blueprint   Training for that fall race during the summer months?     Do you struggle with headaches, feeling sluggish, and are wondering if you are properly hydrated during hot weather running?   In this episode, coach Brooke Czarnecki, RDN from our Spark Healthy Runner team provides tips on how to stay hydrated so you can feel good during summer training!    We cover all of this and more in this episode!   - How much fluid should you take with you for a 3-5 mile run - Should you bring gatorade or an electrolyte drink with you during your run - Do you need to calculate your sweat loss in order to determine how much electrolytes you need for running - How do know if you are replacing your electrolytes enough after a long sweaty run - Favorite electrolyte supplement - Can you put ice in your hydration pack - Best water bottles and hydration packs - How often should you hydrate while on a run - Overall best way to stay hydrated   Links and Resources from the show:   - Get all of Brooke\u2019s previous episodes on the podcast in one place! - Listen to my previous episode on how injury and nutrition guidance sparked Rachel\u2019s first marathon success! - Listen to my previous episode on How to Eat Like a Runner - Listen to my previous episode on Marathon Training in the Summer - Listen to my previous episode on Heat Acclimatization for Running   MARATHON specific 1:1 COACHING for fall marathons is now open!  If you have struggled with nagging injuries or underfueling every time you have tried to train for a marathon or you just can\u2019t seem to have that breakthrough marathon like I experienced last fall in Cape Cod then this is the program for you!   Get the structured strength and run plan for marathon training to not only crush your marathon goal but stay healthy and finish the race feeling strong!  If that sounds like the result you want this fall then you need to apply for our signature healthy runner coaching program before we fill up.  Just go to https:\/\/learn.sparkhealthyrunner.com\/coaching If you are a runner who is looking for an individualized nutrition plan and want to prevent under-fueling so you can run strong and last long then you can begin to work with Brooke within our 1:1 signature Healthy Runner Coaching program here. Want Dr. Duane to answer your question on the podcast?  Submit questions here   A big thanks to CurraNz for supporting this episode!     CurraNz is New Zealand\u2019s natural running supplement made of a strong antioxidant (polyphenol anthocyanin) found within black currants.  Backed by more than 50 studies benefitting recovery and performance, it has been my go to training partner in my personal running journey and how I supported my Disney Dopey Challenge training and recovery!   Click here and use code HEALTHYRUNNER for 20% off your first order!  Connect with Brooke: - Instagram: @intentfulnutrition - Email: intentfulnutrition@gmail.com - Healthy Runner Facebook Community - Actively Fueled Podcast on Spotify   Connect with Dr. Duane - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - duane@sparkhealthyrunner.com - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website   ","author_name":"Healthy Runner Podcast","author_url":"https:\/\/sparkhealthyrunner.com","html":"