Start every run, walk, or hike already hydrated, and carry fluid if you’ll be out longer than about an hour or it’s warm. I relearned that lesson this week on one of the best running loops in Albuquerque.
A Sunny Morning on “Albuquerque’s Central Park”
On Wednesday, I ran the two-mile perimeter trail around the UNM North Golf Course. If you’ve never been, it’s a gem: a nine-hole course built in 1942, with soft dirt paths, rolling grass, and a canopy of big old trees, including American elms. People call it “Albuquerque’s Central Park,” and it’s easy to see why.
It’s also serious running ground. The course has been home to University of New Mexico cross country since the 2000 season, and it hosts the Lobo Invitational, one of the biggest cross country meets in the country. At 5,085 feet above sea level, you’re running where some of the best college runners in the nation train and race.
And it’s ours to enjoy. In 2012, Bernalillo County partnered with UNM to preserve the 79-acre course as open space, contributing $1.5 million toward a new irrigation system and improvements to the perimeter trail. The upgrades save about twenty million gallons of water a year and protect that beautiful tree canopy.
What I Got Wrong
It was in the mid-70s with plenty of sun, and I didn’t drink enough before I started. I had my usual setup, one scoop of Tailwind Endurance Fuel in a 22-ounce hand-held bottle, but I was already behind before the first step.
I could feel it. So I stopped at the clubhouse, refilled my bottle, and the rest of the run felt noticeably better. A small fix, but a good reminder: the time to hydrate is before you need to.
5 Simple Hydration Habits for Walkers, Runners, and Hikers
- Drink before you go. Have a glass of water an hour or two before you head out, especially for a midday session.
- Carry fluid on longer or warmer outings. If you’ll be out more than about an hour, or it’s warm and sunny, bring a bottle. A hand-held is easy to carry and easy to refill.
- Add electrolytes when you sweat more. On longer or hotter sessions, plain water isn’t always enough. A drink mix with electrolytes, like Tailwind, replaces what you lose in sweat.
- Know where the water is. On a loop course like the UNM North Golf Course, the clubhouse makes refilling easy. Plan your route around a water stop.
- Remember the dry air. Here in Albuquerque, the low humidity and altitude mean you can lose more fluid than you realize, even on a cool day, because sweat evaporates so quickly.
As always, check with your doctor about how much fluid is right for you, especially if you have a medical condition or take medication that affects hydration.
Train, Fuel, Endure
Hydration is the “Endure” part of what I call the Howtobefit Longevity Stack: Train with BODi, Fuel with Blueprint, and Endure with Tailwind on longer sessions. Simple tools, used consistently, for staying fit and strong for decades.
If you’re in Albuquerque, give the North Golf Course loop a try this fall. Bring water, start hydrated, and be courteous to the golfers. I hope to see you out there.
Disclosure: As an Amazon Associate, I earn from qualifying purchases. The Tailwind link is an Amazon affiliate link, at no extra cost to you.
Rich Dafter is the founder of HowToBeFit.com, a lifelong runner, former ACE Certified Personal Trainer, BODi Coach since 2007, and Polar athlete and brand ambassador for 40 years. At 75, he continues to run, hike, strength train, and share practical strategies for fitness, strength, nutrition, longevity, and more. Learn more about Rich Dafter on the About page.
