Hello all!  I am finally back after the Children's marathon.  I needed some down time to rest afterwords.  I suffered some minor complications that I ran through during the marathon because of all the heat and hills.  The only way I was able to do it was through proper hydration.  This may only work for me but this is what I do. 

Middle of the Night

Have you ever woken up in the middle of the night in the summer to a dry mouth?  That is a indicator right there to a runner.  On long run days in the summer.  I normally get up around 3am and have a half bottle of water/powerade. Maybe even a trail bar quickly then back to bed.  I then get back up at 6am and have a piece of toast with peanut butter and another half bottle of water/powerade mix.  Then right before I run a do another swig down of water/powerade mix.  This has saved my life many a time.  Today I ran an 11 mile run with my sister and I was very cool and not sweating for the duration.  Meanwhile I spoke to my sister about hydrating because she is burning out early in longruns due to heat.  What I do may not work for you but you do need to know how important it is to hydrate during even a day where you think, "Ah it's not that hot!"  Be careful out there!

Government Clearing House on Dehydration

Please take the time to visit the government clearinghouse on dehydration for some good details on different variables of dehydration.  Many symptoms maybe underlying.  Also Alcohol truly effects your run the next day so be cautious!

http://www.guideline.gov/summary/summary.aspx?doc_id=3305

Have a Great Week All!