Mentoring: A Running Start 2008

Welcome mentor teams!

Program Description

Mentoring: A Running Start provides an opportunity for youth to train for a 5K race to learn lessons in teamwork, goal setting and accomplishment. Participants in the running program will train for the noncompetitive 5K that is a part of the Detroit Free Press/Flagstar Marathon festivities in October.

The program aims to instill a life-long love for running and physical fitness in Michigan youth and adults. Knowledge and motivation are provided to reach the goal of running a 5K. After completion of the program, participants are encouraged to continue running and setting new physical activity goals.

Mentor Teams in Detroit October 18-19

Governor's Residence Day August 19

Wednesday, October 1, 2008

Fresh Food Feature, never expires always inspires

Optimum fluid consumption leads to optimum performance. Learn about the best amounts to drink before, during and after exercising with the following recommendations by Dr. Anne Murphy.
Fluid Balance

Water comprises about 60-70% of a person's body weight. Because muscle tissue is 70-75% water, the body weights of lean, muscular athletes may exceed 70% water. In contrast, fat tissue is only 10% water. How much is fluid is enough? Fluid needs are linked to energy expenditure. The more energy an athlete expends, the greater are his fluid needs.


Fluid Consumption Before Exercise

Consume a balanced diet and drink adequate fluids for 24 hours before exercise.

Drink about 16 ounces of fluid about two hours before exercise.

Goal: promote proper hydration before exercise or competition.

Fluid Consumption During Exercise

Start drinking early.

Drink fluids regularly.

Consume cool, flavored fluids to encourage fluid intake.

During intense exercise lasting longer than one hour: Carbohydrate ingestion at a rate of 30-60 grams per hour is recommended to maintain carbohydrate oxidation and delay fatigue. Electrolyte addition in the fluid helps maintain the osmotic drive for drinking.

Goal: replace fluid at a rate that equals water loss from sweating.

Fluid Consumption After Exercise

Drink at least 2 cups of fluid for every pound of water loss during exercise.

Goal: replace fluid losses during exercise and return to normal hydration.

Before exercise: Drink 16 ounces (2 cups) of fluid 2-3 hours before you begin. You should drink another 8 ounces (1 cup) 10 to 20 minutes before exercise. Water is usually the best source of fluid for athletes. Make sure that a water bottle is a regular part of your sports equipment!


During exercise: Drink lots of fluids, especially water, during exercise because you can lose a lot through sweat. Even being a little dehydrated can weaken your performance. Drink at least 8 ounces (1 cup) of water or fluid every 15-20 minutes during exercise. For exercise that lasts more than 45-50 minutes, a sports drink can help replace water, carbs, and electrolytes. Avoid sodas and drinks that contain caffeine because they can dehydrate you more.


After exercise: Drink at least 16 ounces (2 cups) of fluid after exercising. If you sweat a lot, drink more! Calorie containing drinks (like juice or a sports drink) can replace water and glucose. You can figure out if you are well hydrated by looking at the color of your urine. A clear color is a sign of good hydration; a darker yellow color, this means that you need to drink more fluids.


10 to 20 minutes before exercising: Drink 8 ounces of fluid
While exercising: Drink 8 ounces every 15-20 minutes
After exercising: Drink at least 16 ounces of fluid



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