The Benefits of Nuun All-Day

For athletes, the winter is a time to take a step back, reflect on the successes of the year and start planning for future races. Most also start to focus on building up their base and strengthening weaknesses before heading into the upcoming season. But as the seasons begin to change, and temperatures begin to drop it is also important to do all the little things to help keep your body running and healthy through the winter months.


A key component to staying healthy through the winter months is maintaining proper fluid balance by staying hydrated. Consuming more water throughout the day has many benefits, but in the winter, as the cold and flu season arrives, it’s even more crucial. The easiest way to ensure your immune system is running properly is to keep the fluid intake up. A challenge can arise however; drinking plain water can get bland, and often drinking too much plain water can be wasteful, as you need a bit of sodium to help ensure the water is absorbed properly.

Consuming an adequate intake of certain vitamins and minerals can help not only ensure your immune system is in check, but it can also help with consistent energy levels throughout the day (through B vitamins), and aid in keeping your bones and muscles strong during training. Nuun All Day is available in four flavors, and contains a blend of 17 vitamins & minerals that help your drink more water, while getting moderate levels of crucial nutrients.

Each tablet contains a blend of:

 Vitamins A, C, & E + Zinc for immune support

 Vitamins D, Magnesium, & Manganese – for bone health and support

 Riboflavin, Niacin, Vitamin B12, & Pantothenic Acid – for energy metabolism,

aids in skin and eye health

 Thiamin – aids in carbohydrate metabolism and nervous tissue function

 Vitamin B6 – aids in macronutrient metabolism

 Sodium – for water retention (absorption)

 Potassium & Magnesium – for increased muscle function

 Light, refreshing flavors

 Nothing artificial

Nuun All Day comes in 4 flavors: Grapefruit Orange, Tangerine Lime, Blueberry Pomegranate, and Grape Raspberry.

Which flavor will you try first?

5 Tips for Winter Hydration

Winter is coming. No, we aren’t talking about the Game of Thrones return. We are talking about the need to focus on hydration during these upcoming cooler months. (It’s more our specialty.)


As fall quickly becomes winter, we often hear people say that they don’t feel thirsty or don’t have the desire to drink as much water when temperatures drop. There’s a reason for feeling this way, as cold air triggers the body to reserve heat and maintain fluid balance. When cold, your body decreases blood flow to your extremities and increases blood flow to your core. Your brain reads this core blood and can mistake it for water, and when it does your thirst doesn’t effectively grow at the same rate with which you’re losing water!

So what does all this mean?

It means that you may be sweating up a storm come January and not feel thirst triggered enough to reach for your water bottle!

Here are some tips that we recommend following to make sure you stay hydrated this winter, no matter the workout or weather:

5 Tips for Winter Hydration

1.) Start Out Hydrated to Stay Hydrated

  • Drink 16-20 oz of of Nuun two hours before you exercise
  • Drink 4-6 oz every 15 minutes while active

2.) Replenish Your Water Loss

  • Before heading out for your exercise, weigh in for a baseline
  • Upon return, weigh in to determine how much water was lost
  • Drink 20-24 oz of Nuun for each pound lost

3.) Have a Hydration Plan

  • Carry a belt or stash some bottles along your route

4.) Pay Attention to Signs and Symptoms of Dehydration and Inadequate Fluid Stores.

  • Post-run headaches, muscles cramping, fatigue are all signals that your body needs water and electrolytes!

5.) Add Nuun to Your Recovery Regimen

  • Drink Nuun Active for recovery
  • Make Nuun Tea
    • Let your favorite flavor of Nuun dissolve. Warm up & enjoy!
    • Suggestions: Grapefruit Orange or Tangerine Lime

Prepped, Ready & Hydrated Kara Takes NYC

This Sunday, Kara Goucher will compete in the TCS New York City Marathon. We will be live tweeting her race on Sunday morning.

BONUS: In preparation for an exciting race weekend, we got to chat with Kara about all things NYC marathon. Enjoy!

2014 Philly Rock n Roll Half Marathon

Kara Goucher 2014 Philly Rock n Roll Half Marathon, photo via our friend Oiselle

How are you feeling as you about to head into the TCS New York City Marathon?

I feel great.  I feel healthy and excited.  I know that I am not in the best shape of my career, but I am healthy and I have made the most of the last three months.  I feel grateful to be running.

Which food do you like to fuel with the night before your race?

My first choice is rice, veggies, and fish. I’m easy though, and  usually pasta ends up being the easiest to get.

What was your best training run leading up to the New York City Marathon? The worst?

Hmm, that’s hard to pin point. I had some good quality long runs that gave me a lot of confidence.  I also had a set of kilometer repeats that made me feel fit. But I’ve also had some really windy long runs that really drove me crazy.

What’s your favorite segment of the course?

The last ten miles are the loudest.  I like that way that it sort of builds over the first 16 miles and then it is mayhem when you come off the Queensboro Bridge.  There is so much going on in the NYC marathon, the boroughs, the neighborhoods, the scenery is always changing.

Which flavor of Nuun will you drink while on course?

I will be drinking the Lemonade flavor.  It is so light and crisp, perfect for race day.

Do you have any pre-race rituals or superstitions?

I like to listen to music to drown out the chaos around the start and just zone in on myself.

If you had to pick your favorite pump up song, what would it be?

The song I want to hear on my ipod before I have to go to the start is Chandelier by Sia.

Where will the “cheer zones” be for Adam and Colt?

They will be inside watching the live feed and then will come out to the stands when I have a couple miles to go.  Adam will be a wreck.

What’s your favorite way to celebrate post-marathon?

I love to go out with friends and family who came to watch.  I just want to be around loved ones.

What’s your favorite thing to do in NYC? (Not running related)

Go to new restaurants!  There are endless opportunities.  I also love a stroll through Central Park.  It makes me feel like I’m in a movie.

The Four Secrets of Ironman Success

A Nuun Ambassador since 2013, Jennifer Schaffner is currently preparing for the Ironman World Championships in Kona, which will be her ninth Ironman since 2010 and her second trip to the Ironman World Championships. When not training, Jennifer practices law and spends time with her husband and nine year old twins. Jennifer lives in the foothills west of Denver.

The Four Secrets of Ironman Success

By: Jennifer Schaffner
















With the Ironman World Championships quickly approaching, I thought I would share my personal secrets to a successful Ironman performance. Whether you are tackling 140.6 for the first time or gunning for a Kona slot, I think the keys to a successful race are the same. Those “secrets” are consistency, familiarity, experience, and the tricky one–luck.


I started training for my qualifying race, Ironman Boulder, back in September 2013. At that point, I didn’t even know I would race Boulder, but that’s when I started working with my current coach and focusing on trying to improve my bike and swim. I have always been a relatively strong runner, but improvements on the bike and swim have been elusive.

After a disappointing race at Ironman Whistler last year, I realized there was a lot of hard work to be done if I wanted to try to compete with the top girls in my age group. For the bike, this work mostly took place inside my house, at least three days per week, sitting atop my Quintana Roo, going nowhere. Spending a lot of hours on the trainer is not exciting, but in doing this, I finally started to make some gains. Not only did I mostly ride the trainer to prepare for Ironman Boulder (and am preparing the same way for Kona), but also I repeated the same handful of workouts, which allowed my coach to make an apples-to-apples comparison of my fitness week to week. Regardless of your goals, it is the day in day out work that matters and it is nearly impossible to “cram for the exam” by trying to stuff six months of work into the final weeks leading up to the race.


The second secret of Ironman success is familiarity with the course. If you are lucky enough to have an iron distance event close to your home, you should consider racing that event because you will have a huge psychological advantage over competitors who are flying in for the race and most likely have not seen the course before.

I learned this lesson the hard way. In 2012, I raced Ironman St George without having looked at the bike course beforehand. The bike was physically very challenging, but it was also more mentally challenging than it needed to be because I didn’t know what to expect. I think it’s invaluable to know what you’re in for on race day. Eliminate as many surprises as possible!

For Ironman Boulder, I rode the entire bike course in training on two separate days, each of which had different conditions. Because of that, I knew the course could either ride fast or slow depending on the wind. Going into the race, I had several conversations with a good friend who was also racing and lives in Boulder. I told her what I had been telling myself for months: we know these roads really well and we won’t let anyone beat us in our backyard!

In preparing for Kona, I think familiarity with the course will be a huge help. In 2011, even though I had seen the race on television many times and had previewed the run and bike course before race day, it wasn’t until I was out there, that I understood what the cross winds on the way to Hawi were like or what it was like to run in the heat of the day up the gradual hill coming out of the Energy Lab. Once you have ridden or run a course, you understand it much better than if you just see it from the car. If I don’t have time beforehand to pre-ride the course, I try to ride or run one or two of the challenging sections to bolster my confidence and eliminate surprises.


The third secret of success is experience. Other than some recovery time here and there, I have not taken significant time off from training in over four years. I believe that training and racing are cumulative, and by the time Ironman Boulder rolled around, I had a very good idea of what I could do on the course given my training. I am also pretty good at pacing and managing my nutrition at this point, which can be two huge areas that less experienced athletes need to tweak. Some people can hit it out of the park on their first shot, but I think those people are genetic outliers and their experiences are more the exception than the rule. More commonly, it takes a few races to figure out your best way to train for and race Ironman.


The fourth and final secret is luck. This one is frustrating because it involves things that are largely outside of your control. One of the reasons I like Ironman so much is that race day is like a giant puzzle to solve. Things are constantly happening in the race that forces you to reassess or change your plan on the fly. I try to prepare for an unlucky situation by telling myself that I will try to remain positive all day, regardless of what happens. I also try to minimize bad luck by checking and re-checking my gear obsessively and only racing with gear and products I have tested in training.

Whether you maintain a good attitude or beat yourself up mentally can have everything to do with how you will regard the day. I hope to not have anything unlucky happen to me in Kona, but one of my main goals for the race is to have a plan for managing my attitude. If I can remain positive and keep things in proper perspective, I have promised myself that I will view the day as a success, regardless of the time on the finish clock. This time around, I am also much more appreciative and grateful for the opportunity to race in Kona because I now realize that each race is not necessarily going to be a Kona-qualifying day and I appreciate how much hard work it took to get to the start line.