With temperatures nearing the high 90s, and feeling like it is in the 100s, runners and bikers need to start preparing for the conditions. The one key thing that is emphasized over and over is getting enough fluid into the body.

This seems like a simple request and an easy item to handle. I had a discussion with some athletes last week on what type of fluid is best and started thinking that maybe there is more to this than meets the eye.

Water is still considered the best and easiest fluid to take while on a long run or bike ride. If you are carrying a water bottle, it is usually available for refills at stops along the way. It is best if it is very cold, but just plain water will do in a pinch. Probably the next thing runners try is an energy drink that not only replaces the water, but some of the minerals that are lost through sweating during the run. Gatorade is usually mentioned, and quite a few runners tend to dilute it a little because on a long run it seems too sweet for some runners.

If you like Gatorade diluted a bit, you can always follow an advertisement for Powerade where you see the calorie count of only 10 calories versus the 50 calories from Gatorade. There are other energy drinks out there, and I have not talked to any runners who have tried the high caffeine drinks such as Red Bull for replenishing fluid. I haven’t tasted these drinks, so I can’t speak for the taste or the sugar content of them for a runner.

I like to take a drink of iced tea and a little sugar along on bike rides for a little caffeine intake; water for the most part, and since two teaspoons of sugar amounts to about 25 calories, I get a minimal amount of energy also. This seems to work fine with me; and if I need a refill, I find a place that has water and use that.

On a ride last week, I found out a drink that a friend was using was pickle juice, because he sweats heavily. I can see where the salt content in pickle juice is great for replacing lost minerals from a long run or ride. I just was not sure that I could drink pickle juice for flavor purposes. He said it worked for him, but I was still hesitant to give it a try. I know children like to suck on pickles at ball games and all, but drinking the juice was still a little much for me.

Bibb Underwood went riding with Gordon Saban one weekend, and Gordon swears by V-8 juice. On rides it is a common practice to stop at a convenience store during the ride and maybe get some more energy from a candy bar, or trail bar, or banana purchased at the store. In Gruene, my favorite is to stop at the General Store and get a Peaches and Cream ice cream cone. A couple of riders opt for a small portion of fudge after sampling a few choices. Most riders (and runners, I imagine) who stop at a store would buy Gatorade to replenish the fluid and energy lost on the ride over and to store up a little more energy so they can make it back.

So whether you try water, Gatorade, Powerade, Red Bull, pickle juice, V-8 juice, or even a Coke or a Pepsi, the one thing they all have in common is that they are liquid and mostly made up of water for a base. And if you are not into trying different drinks, a lot of runners are now grabbing the little packets of carbohydrate gels and then eating the contents, followed by several swallows of water. It is easier and lighter to carry the little packets in a pocket or even in your hand; and the soft consistency of the goo is not affected by the heat like a chocolate bar that melts. If you are dehydrated, the goo stuff really sticks to the roof of your mouth, so it is easy to drink some water and get the fluid and energy all in one swallow.

Whatever you favor, just remember to “tank up” with water before, during and after the run or ride. Remember the WUT slogan and pick a favorite fluid for your run. One caution about the different choices of fluid is that you should try them out before you go for a long run and find out if they work for you. I have seen some runners try something new during a race and end up standing alongside of the road with stomach cramps or worse, because they were not used to the drink. And if you like pickle juice, then by all means go for it. I think I’ll stick to iced tea and water.