The YMCA of Austin is celebrating the 29th year of the Hog Jog on July 2. I hope that you will join us for this race it’s a great community event for runners in Austin but those that have family visiting from out of town. The race is approaching fast just 18 days away. What a great way to kick off the July 4th weekend with a run with a friend or family. The race starts at 8 a.m. to beat the heat and for everyone to continue on with their holiday weekend. The race is sponsor by the YMCA of Austin and is USATF sanctioned we hope that you will join us Saturday morning.

Registration is open now, the cost is $20, and after June 22 the fee will be $25. You may register online at www.active.com or by downloading the registration brochure at www.ymca-austin.org returning it to the YMCA. There will be race day registration from 6:45-7:30 a.m. at East Side Lake where the race will start and finish. Results will be posted on Online Race Results at www.onlineraceresults.com and the Y’s website.

I have run in this race and it’s a great route starting at East Side Lake and out to Todd Park, with a loop around the park and back to East Side Lake. I hope to see you there, if you are not a runner and family is coming from out of town tell them to bring there shoes and join us. If you have any questions, please give us a call at 433-1804.

Staying hydrated in your workouts?

As instructors at the Y will are always encouraging our members to bring their water bottles to class. Most people believe that you can only become dehydrated in extreme situations. The truth is that a person can become dehydrated anytime and individuals that lose the fluid and don’t replace it.

What are the facts of hydration? Research shows that exercisers tend to replenish only about 50 percent of the fluid lost during a typical workout. Did you know that 2 percent dehydration can cause endurance to drop by 6-7 percent. Those that exercise who drink their fluid may last up to 33 percent longer per session than exercisers who don’t drink anything. Dehydration can make your workout feel harder. One other thing to note beverages that contain caffeine can interfere with rehydration by increasing fluid loss as urine.

The following helpful hints should be followed when hydrating. Try to gauge the amount of fluids you consume by “gulps.” One “gulp” usually is equal to about one ounce. Begin drinking on a schedule and not by thirst. By the time people become thirsty; they are already dehydrated. Always make sure to drink before, during and after activity and exercise. Set a goal of consuming 7-10 ounces of fluid ever 10-15 minutes during exercise. Pay attention to possible warning signs of dehydration. Light-headedness, headache, dark urine, dry mouth and lips are all signs of dehydration. Dehydration results in a lack of energy so if someone is tired, recommend drinking 10-12 ounces to help rehydrate the body.

Make hydration part of your lifestyle by always having a bottle of healthy fluids on hand and taking time for fluid breaks.

Reminders

Gymnastic Camps-The Y’s program is based on the National YMCA Progressive Gymnastic Program and the USA Junior Olympic Gymnastics Program. It is designed for children to have fun while learning both gymnastics skills and lifetime skills. Guy and his staff will offer 3 different camps this summer.

Tiny Tumblers: June 20-22 from 9 to 11:15 a.m. for age group 4-5 years. The cost is $25 member/$35 non-member

Progressive camp: July 11-15th, Monday-Friday, from 9-4 p.m. for age group 6 and older. The cost is $40 member/$50 non member.

Backhand spring bootcamp: July 25-29, Monday-Friday, from 9 a.m. until 2 p.m. for Grades 6-12. The cost is $40 members/$50 non-member.