Trying to add some flavor to your hydration pack? Yeah, we are too. The whole team at GenZ can admit that we have tried to pour sports drinks into our hydration bladder to be left with a stick messy afterward (if you have done this too, keep an eye out for our how to clean a hydration bladder tutorial).
If only there was a solution that you could hook up to you RaveRunner® that satisfied your taste buds and didn’t cause a sticky finger situation. Nothing is worse than having a pack with tricked out upgrades and a sticky hydration bladder.
Our good friends at Infuze have come to the rescue with a must-have addition to any hydration pack! The Infuze Hydro is a patented device that allows you to customize the flavor of your hydration pack without the aftermath of cleaning all those sticky sports drinks and flavor enhancers out of your $100 packs.
Ryan Lange, President of GenZ, is an avid ultra runner who is the youngest to runner 200 consective miles in the Moab 200. Ryan has put a few of the InFuze Hydro’s through real life testing, both at festivals and on these long endurance runs.
We love the durability of these guys. They have lasted hundreds of miles running and hours of headbanging at the main stage. Not once failing during their testing. Our favorite feature is the adjustable flavor intensity, a simple wheel turn increases the flavor or cuts back to pure water. And they work with any liquid flavor enhancer!
But what about that sticky nightmare we talked about earlier? The team at InFuze developed a backflow system that keeps the flavor flowing only into your mouth keeping your reservoir filled with clean water. Yes, that is right, you strap this little guy to your mouthpiece and you get flavor without the mess. No more needing to clean your reservoir just because you want some orange drank.
The InFuze Hydro retails for $44.95. Click here to purchase one now. Keep an eye out for our upcoming giveaway where we will be giving out two InFuze Hydros!
Staying hydrated is undoubtedly the number one priority while participating in an ourdoor event. This means we must, not only have a reliable hydration bladder, but a clean one as well. Here is a quick 5 step-by-step guide on how to clean your hydration bladder.
Step 1: Remove your Bladder
This is probably quite self-explanatory. Just be sure that when you remove a bladder from the RaveRunner®, that you do so gently. Push the plastic neck in, from the outside, while you pull the bladder out of the access point simultaneously.
Step 2: Find a Clean Sink
That’s right, a clean sink! This is your opportunity to finally do those dishes that have been hanging out for a couple days now! I recommend giving your sink a scrub down as well. You may fumble your bladder cap into the sink, and you’d want that to be clean, right? Also, be sure to cover the drain so you don’t lose your nozzle!
Step 3: Fill it up with Soap and Hot Water
This part is easy, but can cause a mess if you are clumbsy. Put a little bit of dish soap into you bladder. Be careful as you don’t need THAT much to clean it thouroughly. Now turn on the sink and fill the bladder with water. I would say just until the bladder is about 3/4 of the way filled. You’ll need space to be able to shake the water around inside the bladder.
Step 4: Shake It!
Shake it! This will allow the soap to get in all the spots it usually wouldn’t be able to. If you can rub the walls of the bladder together, that would be even better. By doing this, you’ll scrape off any grime that has built up!
Although, we hope your bladder has never gotten this dirty.
Step 5: Let It Chill…Bro
Seriously, let it sit for 30 minutes. I usually find myself cleaning my hydration bladder an hour before I believe. This gives me time to scramble and shove everything in my suitcase. Go through your checklist. Wallet? Tickets? Snacks?
Step 6: Drain It!
Now, this part may SEEM easy, but I think I make a mess everytime. Instead of pouring all of the water out via the cap, Hold the entire bladder up high with one hand and hold the tube with the other. Remove the nozzle and let all of the water flow out of the tube. This will allow the tube to be cleaned by the soapy water. If you are having trouble doing this, no problem. Take the tube off of the bladder and clean it seperatley.
Step 7: Replace it in your Pack!
Take your time replacing your bladder back in your pack. With the RaveRunner®, it is super important that you push the bladder neck lip OVER the fabric. This will stop the bladder from falling through the access hole. Now your all set! Go have some fun, there’s a good chance you deserve it.
Ryan Lange
Founder
Ryan is an Ultra-marathon runner, festival enthusiast, MX rider, snowboard, and overall outdoor adventurer.
Are you constantly checking if you still have your money, wallet or phone at a festival? Do you have problems deciding what to carry and what to leave at the hotel because you don’t have enough space? We have all been there before…
These issues are solvable by getting a backpack with secret compartments. Not many backpacks, let alone hydration packs, have secret pockets on them. Investing in one would be a wise decision so that you can enjoy any event with peace-of-mind knowing that your valuables are safe!
Here are all the benefits that come along with a backpack that has hidden stash pockets.
1.) Safety
What is your or your mom’s number one concern when you are attending an event? Your personal safety, of course! Theft is a huge issue not only at festivals but all over the world. At GenZ, we have developed a product that makes your experience safer. Let your mom be at ease knowing that we have your back! Most of these hydration packs have a theft-proof design such as the anti-theft hydration pack.
Apart from theft, it is very common for people to drop their possessions while dancing or jumping around. Backpacks with secret compartments and anti-theft backpacks are beneficial because they come with a compartment where these items cannot fall out. In fact, with the RaveRunner®s secret back pocket, your back actually blacks anything from coming out of the pack!
2.) Bonus Points: Your Hydration Pack Has Secret Pockets
With an anti-theft hydration pack, you are not only getting secret compartments, but you are also getting a way to stay hydrated while adventuring. Carrying a water bottle around is so old school and will get annoying at some point. It is downright uncomfortable to constantly be clutching a piece of plastic. Additionally, the impact of plastic waste at music festivals is becoming a growing concern.
With most attendees consuming alcohol during a festival, hydration becomes vital. Dehydration begins before you even start to feel thirsty. It is a no-brainer to buy a hydration pack for a rave or other festival which has secret pockets to ensure you have enough water with you and your valuables are safe. Click here for tips to stay hydrated at a festival
Yes, your backpack may have great storage. BUT backpacks with secret compartments provide even more storage options. You can carry your laptop and other large items while still having space to put smaller things that won’t fall to the bottom of your pack. You can keep your personal belongings, such as jewelry, phones, passports, and money in your backpack’s secret pockets.
Having an anti-theft hydration pack is ideal for securing your possessions. You do not have to leave essential things at home because of any storage problems, hydration packs with secret pockets have you covered. Fill your backpack, have a blast, don’t worry! We even have suggestions on what to take to a music festival.
4.) Easy Access
During a festival, in the age of Instagram, it is vital to have easy access to something like your phone. Does your festival bag have pockets that offer easy access to your wallet, money, ID or any other possession? Having secure pockets on your straps is one of the best ways for you to remove things directly without other people seeing what else is inside your backpack. Plus, having these items on your chest makes it incredibly difficult to be pickpocketed without you knowing… But easier for you to buy beer because you don’t have to shuffle through your belongings because they are now securely on your chest.
5.) Excellent Organization
A backpack without secret pockets will force you to keep everything in the main compartment. This will become super frustrating when attempting to pull certain things out of your pack. Right now, if you wanted to find something in your one-compartment backpack you would have to take it off, place it on the ground, and dig around until you found what you need. With an anti-theft hydration backpack, like the RaveRunner®, you don’t even need to take your backpack off to find your valuables.
It is essential to know where to access your phone, wallet, and money, among others, to have a peaceful experience.
When the GenZ team attends festivals we designate each pocket for different things. The hidden shoulder strap pocket is always where we put keys, ChapStick, and other very tiny items. The hidden back pocket is where we put our wallet, cash, ID, and our ticket (if it is not a wristband)
6.) EL Wire Attachment
At music festivals, for example, we have seen many people add light up string wire to their packs. Having a hidden pocket gives users the ability to stash the battery inverter in a convenient spot, rather than just tossing it into a giant compartment.
EL wire is a stylish and fashionable way to improve your rave outfit. Do not limit your fun with a plain old hydration pack. Buy an anti theft hydration pack and brighten your night while securing your personal possessions.
7.) Save time & money
Between not having things stolen, not dropping money on the ground, and not having to leave the crowd to dig around your bag, you will save yourself plenty of money and time. An anti theft hydration pack like the RaveRunner® is competitively in priced with other hydration packs on the market. It is a no-brainer to purchase a product with added benefits that is the same price!
8.) You’ll look sleek and fashionable
Instead of looking like a turtle and having all items sink to the bottom of your pack, secret compartments allow you to spread out where all items reside in your pack. This will come in handy when running around a crowd. It is easy for a backpack to get caught on other people when it bulges off of your back. With an anti theft hydration pack like a RaveRunner®, that won’t happen.
Conclusion
If one of these eight benefits doesn’t personally help you, another one will. From being organized to staying hydrated and safe. Getting a backpack with hidden pockets or an anti theft hydration pack will provide you with a much more enjoyable experience for your next rave, travel plan, or hike!
21-year-old ultra-runner Ryan Lange and IFBB Jake Burton know a thing or two about fitness. Ryan is the youngest to run 200 consecutive miles and Jake is a renowned IFBB competitor. They spend hours on their fitness and listen to hours of music to help motivate them while in the gym. Here are their 50 top recommended sets to get you through your workout.
The top 25 Electronic Dance Music sets for Running
By Ryan Lange | Elite Ultra-Marathon Runner
25.) Something MOORE – Maslaf
Genres: House, Future House, Rap Remix.
This mix is great if you want some hard housey beats with some rap mixed in.
Artists include: DJ Snake, Jauz, Travis Scott.
24.) Emkay Live (April 2017) – Emkay VIP
This is perfect crowd pleaser material, If you like words and lyrics to your music this is all you.
Make sure you’re staying hydrated on your runs with a RaveRunner Hydration Pack.
An oldy but a FRIGGEN GEM. Ephwurd defines what hard house is. They provide sounds that you will make you want to step to the beat at.
Artists include Dog Blood, Knife Party, Jauz.
22.) R3hab – Escape Halloween Psycho Circus 2017
Genres: Mainstream ED, deep house, Tech House, Big Room house.
This is one of my favorite “mainstream sets” of all time. I wish R3hab still performed, because I would be going to the next festival he was playing at.
Artists include W&W, VINAI, Dimitri Vegas & Like Mike, Oasis, Ed Sheeran, David Guetta.
21.) Spinning Records Summer Day Mix 2018
Genres: House, Deep House, Tech House.
If you are running at the beach this is perfect. It will keep your mind spinning on ideas and help you envision how you plan on partying later that day after you finish crushing this run.
Artists include EDX, Oliver Heldens, Tiesto, Don Diablo.
20.) Spinnin Records Summer Night Mix 2017
Genres: House, Deep House, Tech House.
This mix is the same style as the summer day mix, but it ads a little bit more of club vibe and goes a tad bit harder.
Artists include Quintino, Jay Hardway, Henry Fong, Bassjackers.
19.) Exchange 7/28/2018 – Brkndrmr
Genres: Mainstream, Tech House, Headbanger, Pop.
This is a great all-around set that will keep your heart rate up at all times.
Artists include Marshmello, Knife Party, Avicii, Flux Pavillion.
18.)Rebirth Summer Vibes Live Set – Rebirth Official
Genres: Punk House, Headbanger, Future House.
I found this mix and automatically put it on my weekly loop. It has some dance tunes with some headbangers that will make you grit your teeth and keep moving forward.
Artists include: Kayzo, Herobust, Pegboard Nerds.
17.) Flosstradamus X 4B Live @ Spring Awakening Music Festival – Carl Graham
Genres: Hard House, Headbanger, Trap.
This set is sure to keep you moving in the typical 4B and Floss style. Some high-frequency beats may actually force you to turn the volume down.
Artists include Boombox Cartel, Trampa, Eptic, Lil Jon.
16.) Hardwell – Live @ Ultra Music Festival 2018, Miami – Chipch
Genres: Big Room House, Deep House, Future House.
This set is a good switch up from the hard and heavy beats I tend to listen to. Hardwell’s BPM will want you to keep a fast pace cadence that will push you through those final tough miles in the summer heat.
Artist Include: VINAI, Chuckie, 4B, R3HAB.
15.) The Afters Vol. 1 – Cousin Vinny
Genres: House, Hard House, Disco, Tech House
This set gives you every bit of house music you need from all the big names on the scene. The perfect set for a nice casual run aimed to keep a consistent heart rate.
Artists Include: Wax Motif, Chris Lake, Fisher.
14.) Ephwurd Presents Eph’d Up Radio #045 (Axel Boy Guest Mix)
Genres: Future House, Rage House.
This is one of those sets that came up on my “more of what you like” SoundCloud recommendations, boy, were they spot on. Axel Boy throws down and plants some ID’s in this set that I still cannot find anywhere.
Artists Include: Habstrakt, Holy Goof, Chocolate Puma, Example, Jauz.
13.) Tchami – Live @ Ultra Music Festival 2019 – EDM Family Ultra 2019 Sets
Genres: Deep House, Rage House, Tech House.
It took me so long to find this set. It was one of the best sets from Ultra 2019 in my opinion. That may be biased because it was the sunset set, and I saw it live. After one listen, I think you may agree.
Artists Include: DJ Snake, Dombresky, Anna Lunoe, Born Dirty.
This set has a taste of absolutely everything. Plenty of it all, yet not enough of everything. Every drop will make you more curious about what’s coming next. These are the kind of sets that I find to take my mind off of the pain.
Artists Include: 4B, Svdden Death, Snails, GTA, Flux Pavillion, Chris Lake, Kanye West.
11.) Mike Cervello – Get Cerved Vol. 1 2018-12-21 – Mike Cervello
Genres: Tech House, Big Room House, Future House.
MIKE, PLEASE MAKE MORE SETS LIKE THIS. I found this set and have been craving for him to make another ever since. Let’s all DM him on Insta and see what happens. You’ll understand my craving after you pump out three miles to this slapper.
10.) HEADBANGING IN THE CLUB (TRAP, DUBSTEP, & BASS HOUSE MIX) – Lehmun
Genres: Trap, Dubstep, Future House, Riddim.
The name of this speaks for itself, you will hear some sounds and remix’s that I promise you are yet to hear anywhere else. Grit your teeth because finishing strong won’t be a problem with this set on blast.
Artist Include: Space Jesus, Moksi, Riot Ten, Chris Lake.
9.) Afrojack @ ULTRA 2019 – Random Shoit
Genres: Mainstream, Big Room House, Future House, Trap.
I am not a mainstream guy, but this set is insanity. Afrojack certainly went harder than his usual sets and I was all about it. Afrojack shows us that it seems as if “hard” is becoming the new mainstream.
Artist Include: Showtek, Skrillex, Mighty Fools, Drake, Calvin Harris, David Guetta, JoyRyde.
8.) Lost Kings Ultra 2019 – Lost Kings
Genres: Trap, Dubstep, Melodic House, Headbanger.
Lost Kings does an awesome job of including plenty of lyrics in their sets that transition into heavy unexpected drops. This set allows your mind to travel and then zone back into each drop as you find yourself in need of that extra bump of motivation.
Artists include: Trampa, Herobust, Empire of the Sun, Queen, Post Malone, Nitti Gritti.
7.) Crankdat – Diplo & Friends Mix – Crankdat
Genres: Trap, Rap Remix’s, Dubstep, Future House.
This is one of the most interesting sets I have found to date. Christian Smith is so underrated. If you are sick of the same old sounds, turn on this set and you will hear ID after ID after ID….
6.) Tiesto – EDC Las Vegas 2019 – EDC Las Vegas 2019 Part 1
Genres: Big Room House, Progressive House, Electro House.
Holy moly, this may have been the best set I have ever seen live. SPOLIER: Tiesto brings out JAUZ. Nothing but high energy beats, big drops, and of course songs that you haven’t heard but will soon be played everywhere for the remainder of festival season…because Tiesto is a First-Team All-American Trend Setter….
This one will knock your socks off. No need for coffee if you plan on using this for a morning run. Snake crushes it with insane sounds and smooths you out mid-run with some pop hits.
Artists Include: Bro Safari, Major Lazor, Skrillex, Mercer, Zedd.
Genres: Future House, Base House, Trap, Dubstep, Headbanger.
I’ve never danced harder to a set than this. Jauz absolutely crushes it with danceable music for the first half-hour and then turns the headbanger switch on with some seriously heavy drops. You’ll PR your next training run with this set, guaranteed.
Artists Include: Eptic, Must Die!, MK, DJ Snake, Holy Goof, Adventure Club.
3.) Illenium HQ BETA NIGHTCLUB 2019 (Closing Show Set) – Red Comet VIP
Genres: Dubstep, Headbanger.
I still cannot describe Illenium’s sets into words. All I know is he puts me in the feels and then hypes me up into insane drops. I am not sure how this is just a nightclub set, He plays sounds I have never heard him play before, and I think I’ve seen him 6 times now.
2.) Marshmello – Live @ Ultra Music Festival 2019 (Miami)– EDM FAMILY Ultra 2019 Live Sets
Genres: Everything.
Say what you want about Marshmello, but he knows how to mix everything from headbanger to deep house, to pop hits, and he keeps it interesting. Everything you want to hear and more comes in this hour and fifteen-minute set. You’ll log an extra mile or two without even noticing.
Artists Include: Slander, Chris Lake, Crankdat, Green Velvet, Gammer, Nitti Gritti.
Lace-up extra tight as you may end up running through a wall on this one. Slander goes HARDER THAN EVER with this set. They toss in some trap and rap remixes to keep it interesting too. You may pinch a nerve in your neck if you are not careful. Listen with caution.
BONUS BANGER – KAYZO @ EDC Las Vegas 2019 – Yeck 2
Genres: Punk House, Punk Rock, Future House, Headbanger, Dubstep.
I have never had more fun listening to a set ever in my life. Listen closely about 10 minutes in and you’ll hear Kayzo call out his haters on Twitter claiming that “he doesn’t go as hard as he used to,” this pissed Kayzo off and it shows in the set.
Artists Include: Gammer, Papa Roach, Angerfist, Sulllivan King, Knife Party.
The top 25 EDM sets for lifting
By Jake Burton | IFBB Professional
25.) Hype or Die mix Vol. 3 – Riot Ten VIP
Genres: Dubstep, Riddim, Headbanger.
Slap on an extra 5 lbs. on each side of that barbell. Your biceps will be begging you to stop with these beats provided by one of the best in the business at hard drops…
Artists Include: Trampa, AFK, Excision, Space Laces.
24.) GEO @ EDC LAS VEGAS 2019 (WASTELAND) – Geo
Genres: Hardstyle, Trap, Dubstep.
Some hardstyle beats that will keep you moving fast between sets. Geo packs this set with some talented transitions and some hard trance as well. He mix’s oldies into new bangers in ways that make you can’t help but drop your jaw.
Artists Include Skrillex, Sheck West, Tiesto.
23.) CHEF SPECIALS 06: SAYMYNAME Live @ Hard Summer 2017
Genres: Trap, Dubstep, Future House.
You think SAYMYNAME brings the heat to his sets? Yeah, this one still tops them all. Leg day, arm day, chest day, forearm arm, whatever day it is. You are guaranteed a bigger, better pump with these fast pace switch-ups and heavy drops.
22.) Ben Nicky Xtreme Live @ EDC Las Vegas 2019 – BenNicky
Genres: Hardstyle, Trance.
Ben Nicky will keep you moving no matter what your mood is. A constant BPM with plenty of tunes that I have never heard. Perfect for a high rep, low weight kind of day with cardio.
Artists Include: Armin Van Buuren, Dash Berlin, Showtek, Green Day, Dj Snake.
21.) Headhunterz & Technoboy & The Prophet @ Defqon.1 2016 Red
Genres: Hardstyle, Tech House.
Some classic hardstyle beats from one of the best hardstyle artists out there. These guys know how to work the crowd, which transitions well to headphone while at the gym.
Artists Include: Vini Vici, Proppy and Heady, Project One.
20.)ZOMBOY – UKF On Air x Never Say Die (Ghost Remake) – Ghost
Genres: Dubstep, Riddim, Headbanger.
Have you been struggling to find a good Zomboy live set on Soundcloud? Yeah, well, your search is over. It’s 9PM and I am beaten, but this set is making me want to snort some C4 and hit chest day round 2.
Artists Include: Excision, Space Laces, Svdden Death, Dirty Audio, Desiigner.
19.) HYPE OR DIE! Mix Vol 1 – Riot Ten VIP
Genres: Dubstep, Headbanger, Riddim.
Riot Ten is probably the most underrated dubstep producer/DJ out there right now. He brings the energy and the emotion to his sets that you can feel through the music. A truly passionate beat maker.
Artists Include: Kill the Noise, Wavedash, Wooli, AFK, Phase One.
18.) Angerfist & Miss K8 – Live at Masters of Hardcore – Empire of Eternity 2014
Genres: Hardstyle.
An OG hardstyle set for the OG hardstyle fans. You’ll finish your workout in record time and be left wanting to lift more with the energy Angerfist brings to the table.
Artist Include: Noize Suppressor, Miss K8, Eva Simons.
17.) LOST LANDS 2018 HYPE MIX – Antzy
Genres: Dubstep, Riddim.
Simply put, this is the best dubstep songs of 2018 put into 1 set, I don’t need to explain anything more.
Evil is the theme here. You’ll walk around the gym looking and feeling pissed off. Your confidence will be boosted as you look into the mirror to discover sick pump with the help of this set. Yearmix’s never disappoint and this one follows suit.
Artists Include: Darksiderz, DJ Mad Dog, Daft Punk.
14.) Never Say Die Vol. 6 (Mix) – SkisM
Genres: Headbanger, Riddim, Dubstep.
Holy headbanger, this set has all the go to head-smacking songs with a couple of hidden gems I have never heard of before. Love this set, as it sticks out from most other headbanger sets.
Artists Include: Trampa, Zomboy, Ray Volpe, Bro Safari.
My buddy sent me this set saying it had “very unexpected switch-ups,” he was not wrong. You’ll catch yourself saying “OHHH!” while the grandpa benching the bar next to you will look at you in disgust.
Artists include: Trampa, Illenium, 4B, NGHTMRE.
12.) Chapas Mix Vol. 3
Genres: Dubsteap, Future House, Bass House.
Well explained as one of the best, most diverse mixes I’ve heard in a long time, OG bangers and new bangers coming together. You won’t be disappointed, I guarantee it.
Artists Include: DJ Snake, Slander, Seven Lions, Kayzo.
Have you ever heard a bad Zeds Dead set? Their Ultra set is loaded with all of their bangers. They even bring a little special guest out in the beginning who will be sure to hype you up for your workout.
Riot Ten spins it a little differently with his mix’s vs. his sets. His sets are harder, heavier, and a tad slower paced. With this mix especially, he works to keep the BPM up and has some awesome mashups.
Wavedash is the creator behind many of the sounds you hear headliner DJ’s like Slander play. If I didn’t tell you this is Wavedash, you would easily mistake it for a Riot Ten liveset.
Artists Include: Slander, Riot Ten, NGHTMRE.
8.) Never Say Die Vol 72 – Mixed by Eptic
Genres: Riddim, Headbanger, Dubstep.
Woah. You’ll be searching the next time Eptic plays in your area after this set. A constant flow of iron lifting beats is exactly what you’d need on an early morning Monday list.
Artists Include: Zomboy, Snails, Zaxx, MUST DIE!
7.) AFK & SVDDEN DEATH – LIVE @ EDC LAS VEGAS
Genres: Riddim, Dubstep, Headbanger.
These two dudes went HARD and you can feel it. This is non-stop headbanger… personally, it is my go-to for a Friday afternoon lift.
Artists Include: Marshmello, Ray Volpe, Tokyo Machine, Space Laces, MUST DIE!
It’s funny the closer we get to the number 1 spot on this list, the more Zomboy shows up. This is done for a reason, the reason being he makes you want to run through a wall….
Artists Include: EPtic, Ray Volpe, Excision.
3.) Hype Or Die Mix Vol. 4
Genres: Dubstep.
With every Hype Or Die Mix, Riot Ten just gets better and better.
If you have never listened to a Svdden Death set, you are in for some entertainment, and headbanging. His songs are being played by everyone. While Svdden Death specializes in insane wonky drops, He also screams some of the weirdest phrases into the mic that make you feel like you’re at the set with him.
Everyone is at risk of suffering from dehydration if they don’t get enough water. About 75% of your body is made of water hence you cannot survive without it. Children and older adults are likely to be more affected by the condition. Athletes and individuals at higher altitudes have higher chances of being dehydrated. How do you know that you or someone that you love has dehydration? Here are the signs that you should look out for. They may vary depending on the age of the individual.
Symptoms of Dehydration in Adults
Thirst
Dehydrated adults may feel thirsty and hungrier than usual. It is an indication that your body craves more water. If you have high body weight, you should take more water often because you are more likely to suffer from dehydration.
Less Frequent Urination and Dark-Colored Urine
You can tell if you are dehydrated or not by observing how often you urinate. If you are doing it fewer times than normal, you need to drink water. Additionally, dark yellow or amber urine shows that you need to hydrate. Usually, people who are hydrated enough have light urine.
Fatigue
Tiredness is also among the signs and symptoms of dehydration. When the amount of water in your body is low, you will feel exhausted even when you are resting. This is due to the low blood pressure that is caused by the condition. Drinking more water helps to raise your energy levels; enabling you to feel less fatigued.
Confusion and Reduced Brain Function
Dehydrated individuals tend to be unfocused. You are likely to be less alert if your body lacks enough water. Concentrating on tasks at hand becomes difficult, and you may start forgetting things. With these symptoms, you may cause accidents while driving or perform poorly at work.
Change in Moods
Have you had mood swings lately? You may be dehydrated, and drinking water can help to change that. Research shows that dehydration often leads to feelings of anxiety, depression, and even tension, especially when you are around people. You may also be highly irritable.
Dizziness and Nausea
If you are feeling dizzy and nauseous, you should probably check the last time you took a glass of water. Nausea might lead to vomiting, and this makes it even more life-threatening because it causes more loss of water. It is usually a result of low blood pressure that is caused by reduced water levels in the body.
Constipation
This is a common sign that you are dehydrated and it worsens with time if you don’t drink water. Your stool will be dry and hard; you might even feel pain when defecating. This is because water is necessary for quality food digestion. It also eases waste movement along your digestive tract.
Rough or Drier Skin
A dehydrated individual has rough or flaking skin. Other signs of dehydration that you can observe on your skin to know if you need water include flushing/redness and tightening. If your lips have been cracking, it is also an indication that you should hydrate.
Signs of Dehydration in Infants and Young Kids
Dry Diapers for Three Hours
If your baby’s diaper has been dry for three or more hours, he or she is suffering from dehydration. They may also cry when defecating. Furthermore, their stool may be hard and bloody due to bruising of the anal canal.
Dry Lips and Tongue
This is another symptom that you should look out for in young children to know if they are dehydrated. Their mouth is drier than usual. Their lips may also be cracking.
Irritability
Healthy, hydrated children are jovial. If you notice that your young one is irritable, it might be because they are not getting enough water. They may also cry a lot but with a little or no tears at all.
Drowsiness
To notice that your child has been sleeping more than usual, you must have observed their sleeping pattern. Their excess sleepiness maybe as a result of lack of enough energy to stay awake due to dehydration.
Fever
High fever in kids shows that they are dehydrated. This might make them uncomfortable. Consequently, this prevents them from concentrating on what they are doing. It might also keep them from playing with other kids.
Dehydration, in both adults and children, is caused by different reasons. Here are some of them:
Vomiting or Diarrhea
These are some of the most common dehydration causes. You may vomit or suffer from acute diarrhea because you are unwell. During such instances, you lose a lot of water, and unless you start drinking fluids, the condition worsens.
Excessive Sweating
Dehydration occurs when you sweat a lot. It might be because you are engaging in rigorous activities without taking time to drink enough water. Fevers are also known to increase sweating in the human body. To prevent dehydration due to sweating, make sure that you replace fluids that you lose after exercises or other activities. You can do this by taking sports drinks.
High Altitudes
If you move to places with higher altitudes, you may be dehydrated. Your body acclimates by increasing the times you urinate and speeding your rate of breathing. This means that you lose more water than normal. Should you forget to take water regularly, you are likely to have dehydration.
Breastfeeding
Mothers who are breastfeeding may get dehydrated. When a woman breastfeeds her baby, she loses proteins, minerals as well as water from her body. That is why a mother is encouraged to drink more fluids to stay hydrated.
Increased Frequency of Urination
For several reasons, you may be urinating more frequently than the usual. It could be because of uncontrolled diabetes. It might also be due to alcohol consumption since it is an antidiuretic hormone inhibitor. Furthermore, there are some types of high blood pressure medications and diuretics that can increase the number of times that you urinate in a day.
Pregnancy
This can be a cause of dehydration. Pregnancy comes with increased cardiac output and blood volume; that increase your fluid needs. Furthermore, morning sickness causes nausea that leads to vomiting. Unless you increase your fluid intake while pregnant, you are likely to get dehydrated.
Easy Dehydration Tests
The Nail Capillary Refill Test
Whenever you pinch the bed of your nail, it is supposed to whiten or blanch because blood has been forced out. If you are hydrated, the blood is supposed to return in at most two seconds. However, if you are not, it may take more time to go back to your nail’s normal shade.
The Turgor Test
You can also use the skin elasticity test to know whether or not you are dehydrated. To do it, pinch your arm’s or stomach’s skin, gently, to make a “tent-like” shape, then let it go. If it returns to its normal position in three or fewer seconds, you are alright. If it takes more time, you might be dehydrated. Dehydration is a dangerous condition that is caused by excessive body fluid loss. It may lead to irritability, fatigue, cracking skin, lack of focus and even some severe conditions like kidney stones. To prevent it, ensure that you drink water regularly.
Water is vital for good health, but needs vary from one person to another. If you have been wondering how much water you should drink every day, these guidelines can help. Hydration is a key part of staying healthy, especially during physical activity.
No single formula suits everybody. However, understanding your body’s requirement for fluids can help you estimate the amount of water you should drink daily and ensure one is able to stay hydrated.
What are the Health Benefits to Drink Water?
Water makes up around 60% of your overall body weight. The human body relies on water to survive. Adequate hydration allows your body cells, tissues, and organs to work correctly. For instance, water:
Removes waste via urination, sweating, and bowel movements.
Helps to keep your body temperature healthy.
Guards sensitive tissues in the body.
Lubricates and cushions your joints.
Insufficient water intake can cause dehydration. It is a condition whereby your body lacks sufficient water to function correctly. Even mild dehydration may drain you of energy and leave you feeling tired.
How Much Water Should You Drink Every Day?
Each day, your body loses water via breathing, perspiration, urination, and bowel movements. Therefore, you need to replenish its water supply daily by consuming fluids to maintain proper body function.
How much fluid should the average healthy adult staying in a temperate climate take? According to the National Academies of Sciences, Engineering, and Medicine, sufficient daily fluid intake is:
Around 15.5 cups/3.7 liters of fluids for males.
Around 11.5 cups/2.7 liters of fluids for females.
Those recommendations cover the fluids from pure water, other drinks, and food. Approximately 20% of daily fluid intake typically comes from food and the remainder from beverages.
It is highly likely that you have heard the advice to drink eight glasses of water daily. Though this is a reasonable goal, for some people, taking fewer glasses every day may be adequate. But other individuals may require more. Most healthy persons can remain hydrated by consuming water and other fluids whenever thirst kicks in.
Which Factors Influence Water Needs
You may want to modify your overall fluid intake depending on several variables:
Physical Exercise: If you engage in any physical activity that leads to sweating, you have to up your water intake to prevent dehydration. It is essential to consume water before, during and after participating in a workout session. If the activity is intense and lasts for over one hour, a sports drink can help to replace the minerals your body lost through sweating.
Environmental Conditions: Hot, humid weather causes the body to sweat more. As a result, extra fluid intake is necessary. Dehydration is also possible at high altitudes.
Medical Conditions: The body loses fluids whenever you have a fever, are vomiting, or dealing with diarrhea. In such a case, consume more water or follow your doctor’s recommendation to take oral rehydration solutions. A bladder infection, urinary tract infections, and kidney stones may also necessitate increased water intake.
Pregnancy or breast-feeding: When a woman is pregnant or nursing a baby, she needs extra fluids to remain hydrated. According to the Office on Women’s Health, pregnant women should drink around 10 cups/2.4 liters of fluids a day, whereas breastfeeding mothers should consume approximately 13 cups/3.1 liters of fluids daily.
Other Sources of Hydration
You do not have to depend on tap water or bottled water to meet your hydration requirement. The food you eat also provides a substantial portion. For instance, many fruits and vegetables like watermelon and spinach are nearly 100% water by weight.
Additionally, drinking fluids like milk, juices, and herbal tea have high water content. Even caffeinated drinks, e.g., coffee and soda, can contribute to a person’s daily water intake. However, water is your best bet as it is free of calories, cheap and readily available.
The only time you should take sports drinks is when you are exercising at high intensity for at least an hour. Those drinks are intended to replace the body’s electrolytes lost through sweat and sugar required for energy during longer exercise sessions.
Energy drinks are not the same as sports drinks. An energy drink generally isn’t formulated to replace minerals (electrolytes) and contains typically high levels of caffeine, sugar and other additives. Needless to say, these don’t help maintain optimal levels of hydration.
How to Stay Properly Hydrated
Your daily fluid intake is probably enough if:
It is rare for you to feel thirsty. Your urine is light yellow or completely colorless.
A physician can help you determine the water amount that is appropriate for you each day. To avoid dehydration and ensure your body has the fluids it requires, you should try to make water your drink of choice. It also helps to:
Consume a glass of water or another low-calorie drink with every meal and between meals.
Take water before, during, and after a workout.
Drink water when you feel hungry. Sometimes thirst is confused with hunger.
While it is not very common, there is such a thing as drinking too much water. When the kidneys are unable to get rid of the excess water, it can lead to hyponatremia. It is a life-threatening condition in which the blood’s sodium content is diluted.
This past weekend I ventured to the Cascade Mountains to participate in my 3rd 200-mile Ultramarathon. I was beyond excited, in the best shape of my life, and had an amazing crew and pacer with me to get the job done. I was ready to absolutely crush this race. The stage was set for a great weekend. With cool weather, mostly shaded trails, and two years of 200-mile race experience under my belt, there was no way I could fail. Wrong, very wrong. With starting the race out in the top 10 and destroying my pace time for the first 50 miles, I was flying high and feeling even higher. Slowly I started to get a pain in the side of my left foot. With my push-through-all-pain mentality, I put this pain in the back of my head. By mile 60 it was hurting with every step I took. Then a few miles later the same pain appeared in my other foot. “WTF,” this can’t be good. At first I got very scared, but then told myself to “toughen the f*** up,” and I continued to push. The pain got so bad by mile 80 that I was running with tears in my eyes. I showed up at mile 91 a mess. I got on the radio with Todd, the Medical Director and told him my symptoms. He told me exactly what I suspected, “it sounds like you took in too much salt.” Yup, I am an idiot. I was taking in salt pills 3x the strength of what I was training with all summer. Not to mention it was an average of 68 degrees the past 24-hours and I have not been sweating a lick. All of the salt I ingested held all of the water I drank and swelled my feet up. “Stupid, stupid, stupid.” All systems were firing, I was eating like a champ, and I had little to no muscle fatigue. I had done everything right in the past 11 months leading up to this race, and one small dumb mistake cost me my race. I still am having trouble getting over that fact. At mile 91 we wrapped my swollen feet tight and I laid down for an hour. This squeezed out some of the fluid and I felt much better. “I have to try,” I told my crew. I put on my dad’s Hoka’s which were a size and a half bigger than my normal shoe. This allowed me to run with some bearable pain, but after 2-3 miles the swelling came back and filled these giant shoes as well. I ran for miles crying, trying to think of ideas on how to continue. “I am Ryan Lange, I do not quit.” When I got to mile 102 aid station I could not walk. I sat and contemplated with the medic at the station, James. He told me I am 22 and I had plenty of racing ahead of me that I did not want to ruin. This gave my exhausted brain an excuse, the last excuse it needed. I could no longer keep going. This was a moment I thought I’d never see… As I don’t think there are many bright sides to a failed attempt, here is what I learned.
1.) As much as you may think, you are not invincible
I pride myself on being someone that can push through any and all pain that presents itself to me. I have gone through two 200-mile runs; I figured I had experienced all pain and am able to push through it all. The truth is, I have been through a lot of “hurt,” but have never seen true “injury” in my life. People always ask how I have stayed healthy through all of this, and I usually respond with “just stretch, and you won’t get hurt.” Well, I am wrong with that too.
2.) Don’t depend on your crew to do everything for you
I had an amazing Crew behind me. My dad Chris, brother Brandon, and Pacer and best friend Helgi Olafson, were all ready to go to war for me. They were ready to do everything in their power to get me to the finish line. Although they can do a lot, they cannot do everything. I cannot just run like a brainless idiot until I drop. I have to take care of myself, and I neglected to do that. When I thought about fixing something I would think, “Oh yeah I’ll tell Dad when I see him at the next aid.”
3.) PAY ATTENTION TO DETAIL
This is BY FAR my biggest lesson learned from this race. I bought salt pills and ate them. I didn’t look to see what was in them. I didn’t calculate how much I should have been taking per hour. I didn’t think about how I was not sweating. I simply did not think. I have been told this my life and am now ready to admit to myself that it is a flaw of mine, and I need to improve.
4.) Not everything is guaranteed
You can be in the best shape of your life, best position for success, have all the factors in your corner, and failure can still be waiting for you. You are not guaranteed to win, finish, do well. Regardless of what you think.
5.) Failure is the biggest motivator of them all
I am proud to say that this is my first failure, not just in ultrarunning but in life as well. When I really want something and I put my mind to it, I get it. I have never felt what it’s like to come up short. Our family motto of Persistence and Determination has brought me success all my life. I can say without hesitation, I have never been this pissed-off, hungry, and motivated to go back Bigfoot next year and utterly ruin this race mile-by-mile. As soon as I woke up the morning of my DNF, I began thinking about how I can become bigger, faster, better, strong, and smarter. I like to say I am a motivated individual, but I have a balled-up feeling of energy in my heart that makes me want to go run Pikes Peak every weekend for the next 52 weeks. This feeling is new to me and has brought me a whole other level of motivation.
Conclusion
My feet still are not better and I cannot walk yet, but I will soon. And I have something to prove. Not to anybody else, but to myself. I need the mental clarity of going back to Bigfoot and punching this race in the mouth. I know I am capable of a great finish time. It’s just going to take a little longer than I expected to see the results. Now it’s time to hit the trails harder, longer, and more often than ever.
The White Claw Challenge: Drinking 20 White Claws & Running 20 Miles.
The White Claw Challenge:
Drinking 20 White Claws & Running 20 Miles
GenZ’s founder, Ryan Lange, got to test out a new prototype chest utility bag on the track this weekend. Instead of just going on a simple stroll, he decided to make it a challenge by slamming a White Claw for every mile he ran. Did Ryan make it to 20 miles and 20 Claws? Find out by watching the video here.
The Best Stretch Routine for runners: Guided by a 200-Mile Athlete
Looking to prevent injury and optimize performance on your next run? This guided stretch routine for runners is the perfect 10 minute stretch to get you ready to crush your next run. Learn the best stretches for running from our founder and 200-mile athlete, Ryan The RaveRunner® Lange.
Follow along with the best guided stretch routine for runners below. Here we describe each stretch in depth. We recommend you held each stretch for 30 seconds, but going for longer will never hurt!
Our first exercise in our stretch routine for runners is the pigeon pose. This does a great job of stretching your entire hamstring. First, put your left leg out in front of you bent on a 90-degree angle. Now, square your hips, and push your chest into your leg. You should feel the stretch from your hammy all the way into your butt. This move will also elongate the muscles in your lower back.
The psoas muscle is the most neglected out of all muscle groups but is probably the most important muscle to stretch. put one leg up and stand on your other knee. Push your knee back until you feel a stretch in the front of your hips (psoas). Now lean into this and drop your tailbone to the ground. try and twist your back heel in towards your body, you will experience a deeper stretch. This particular stretch will give you a longer stride and enable you to stand up straighter while you run instead of being hunched over.
Stretching the hamstring is omnipotent when preventing injury while running. That is why we stretch it in multiple different ways. Stick your left leg out diagonally and sit your butt on your right heel. Your foot should be propped up on your toes. Grab the inside of your left leg and pull your belly button to your foot. Here we get more leverage by propping our body up on your foot. This allows us to press deeper into the stretch.
Put your left leg on the ground like the pigeon pose, but keep your other leg standing on your knee. Grab your foot with your right hand and drive your left elbow into your left knee. You should feel this stretch in the side of your hip.
While this may seem intimidating, it is much easier than it looks. Start by inching your legs out until you feel the stretch in your inner legs and then lean your butt back until you feel the stretch go even deeper. Hold here for 30 seconds and then get out of the stretch by leaning all the way forward.
This stretch is easy to do and highly effective. Lay on one side and grab your ankle with your hand on the corresponding side. Pull your foot toward your low-to-mid back and drive your knee backward. You should feel this all the way from your groin to your knee.
My personal favorite stretch in this stretch routine for runners. Start on all fours and then sit back on your feet. Do your best to rotate your heels in so that the stretch deepens. You should experience a stretch from the top of your shin down to the base of your toes.
The calf is a commonly pulled muscle due to the lack of stretching. Start in a downward dog position and pick one leg off the ground. Keep the leg that is holding you up bent at a 90-degree angle. Drive your heel into the ground and feel the stretch in your lower calf. After 20 seconds, extend the leg holding you up so that it is straight. this will move the stretch to your upper calf.
Finally, let’s do a supine twist to adjust our lower back. Lay on your back, bend your knee into your chest, and fold it over your body. With the opposite hand, pull your knee across your body. This should stretch your lower back and if your lucky, you’ll experience a nice crack.
Treadmill sprint workouts (a common HIIT cardio workout) are often avoided by most because…well…they hurt. It is nothing like a simple run around your neighborhood. In my experience, the workouts that hurt the most often generate the greatest reward. In this treadmill sprint workout I, Ryan The RaveRunner® Lange will show you a HIIT sprint training workout on the treadmill that is proven to be one of the best ways to burn fat and reduce injury rate. Later in this post, we will back up that last statement with cold-hard-facts. Let us first go through how to do this beast of a treadmill sprint workout.
Although this is a quick, 20 minute, treadmill sprint workout, it will certainly be a treadmill workout to lose fat. Here is how it goes.
Set the treadmill at 0% incline and begin running at 40% your max speed for 2-minutes
Once the timer hits 2-minutes, turn the incline up to 4% and the speed up to 90% your max speed
Repeat this process 5 times. If you can only do 4,3,2, or even just 1, that is okay.
Another way to make it easier is to walk during the 0% incline rounds. This will enable you to get more oxygen and recover faster.
Now that you have the routine down, let me really sell this treadmill sprint workout to you with the benefits and advantages you get from a treadmill sprint workout.
The key to success in this treadmill sprint workout is to hit 85%-95% of your max heart rate multiple times. This will boost your VO2 Max which is the main determining factor in an individual’s top speed. To give you a little bit more of a correlation between treadmill sprint workouts and your VO2 max, your (link: https://www.cnet.com/health/your-vo2-max-explained/ ) VO2 max refers to the amount of oxygen you can utilize during exercise. Essentially, it is a gauge of the aerobic endurance or cardiovascular fitness of an athlete. When you do sprint workouts on the treadmill, you push that vo2 max as high as it can go. What happens when you push your current limits in any situation? That’s right, they get higher. It is important to not get this confused with your heart rate or lactate threshold.
1. Best Way to Burn Fat
While we burn 100% carbohydrates at the 85%-95% heart rate range, when we STOP running (like right AFTER our treadmill sprint workout) our body will quickly conserve carbohydrates. In return, our body will turn on the fat burners. To back that statement up, this study shows that a 45-minute high-intensity workout will increase your metabolic rate for 14 hours. The workout tested in this study? Yeah, it was a treadmill sprint workout. The average individual in that study burned 200 extra calories (not including the sprinting on the treadmill itself) throughout the rest of that day. So, when someone tells you that HIIT treadmill sprints don’t actually burn fat, you can drop that knowledge on them and walk away from the conversation feeling like a boss.
2. Build a Stronger Stride
Your stride will ultimately determine your speed. The force you put on the ground to launch you further is what generates your speed. It is a common misconception that the faster you can reposition, or cycle, your legs determines your speed. Usain Bolt and the last-place finisher at the Thanksgiving day 5k can cycle their legs at the same speed. It’s the runner that applies greater force to the ground will be the winner of the run. By utilizing treadmill sprint intervals, you are strengthening the muscle groups that provide pressure to the ground.
3. Improved Running Economy
The term, “Running Economy,” is complex and is often confusing. Essentially, it measures how efficiently you use oxygen at a given running speed. To further explain, let’s take your current 1-mile pace. When you improve your running economy, your body will require less oxygen. Therefore, you can either run a faster 1-mile or run your previous 1-mile pace for a longer distance. A survey on various collegiate cross country teams confirms that those who incorporate uphill sprint interval workouts emerged victoriously.
4. Stronger Tendons
Treadmill sprint workouts involve pulling all of your weight very quickly. Your tendons account for ~50% of the energy force that moves your body forward while running. Think of your tendons as a slingshot. With a thicker rubber band, that slingshot will shoot much harder and faster. Stronger tendons will enable your muscles to work less. So, that leftover energy your muscles have will propel you to move faster and more efficiently. By pounding a treadmill sprint workout once a week, those tendons will form into some rock solid slingshots to propel you faster in whatever sport you find yourself playing.
5. Reduces Risk of Injury
Some people may use the excuse to not incorporate a treadmill sprint workout because it increases your chance of injury. Those people are wrong….if you stretch beforehand. With a HIIT treadmill workout, your muscles go through a fuller range of motion, which in turn improves flexibility. By stretching your legs further during a treadmill sprint workout, you are strengthening areas deeper in your muscle tissue. Those deeper muscles are often the ones that are injury-prone. A study by Stanford University also concluded that runners were less likely to require knee or hip replacement than non-runners. This is because those who do sprint interval training and other resistance training, have stronger bones, tendons, fascia, and even ligaments.
Now listen, please don’t get the wrong impression. I don’t enjoy ANY treadmill sprint workout, but we have to do them to become faster! Personally, I am not happy with how fast I am. Based on all the studies I have read and included in this post, it shows that pushing yourself in a treadmill sprint workout will undoubtedly make you into a faster athlete.
