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Q: How can I tell if I am adequately hyrdrated?

Answer from Dr. Parkes:

Water is the essential nutrient in our bodies, making up two-thirds of our weight. Athletes, especially competitive runners, tend to focus more on training hydration than daily hydration, which can be counterproductive. Water helps us sweat and regulates our core body temperature, especially in these warm summer months. Water also removes lactic acid from our muscles, which allows us to continue expending energy to keep moving. We would otherwise cramp up.

Even slight dehydration impairs athletic performance so it is recomended that you hydrate throughout the day at regular intervals.

Daily Fluid Requirements: 2.5 - 3 liters (85 - 100 ounces)

  • Active Males - 4.5L
  • Active Females - 4L
  • Endurance Athletes - 10L


Q: I'm an avid runner and just recently have been diagnosed with osteoarthritis in my knee. I don't want to give up the chance to run the marathon in October and am wondering if getting a cortisone shot will help alleviate the pain and swelling and allow me to get through the next few months?

Answer from Dr. Sayyad:

Knee osteoarthritis is a progressive, debilitating condition of joints, including the knee. It is the result of breakdown of the soft tissue cushion between our bones, otherwise known as cartilage, as well as excessive bony overgrowth into the joint space. The end result: rough and painful contact surfaces in our joints. Classically, this type of pain can be temporarily treated with a cortisone injection, which decreases inflammation. The down side other than that it is temporary, is that there is some evidence to indicate that steroid injections themselves can cause further breakdown of cartilage over time. There are other newer therapies which are thought to help preserve cartilage tissue better and help treat pain: Viscosupplementation, branded under Synvisc. I think for your particular situation, to help with pain and help protect your joints, I would recommend viscosupplementation followed by Physical therapy program to ensure you have optimal biomechanics to help success in your endeavor to run as many marathons as you can.

Marianjoy Runners Network


Training and Nutrition Advice

The Importance of Cross Training

The benefits of cross training are numerous - improved cardiovascular health, building endurance and muscle strength, and decreased risk of running injuries. Mixing in 2-3 cross training activities each week will provide tired muscles and joints a much needed break.

Cross-training exercises include

  • Yoga
  • Swimming
  • Biking/Cycling
  • Walking
  • Rowing
  • Ellipitcal Training

While you may find yourself with a minor injury, you can still perform many cross-training exercises while recovering. However, if you do find yourself injured, seek professional medical advice to ensure an accurate diagnosis and proper treatment.




You can run for Marianjoy and help raise needed funds for patient care. Join or follow Marianjoy Therapists at the following races:


Half Madness Half Marathon 13.1
August 25, 2013 - 7:00 am
Downtown Batavia
Batavia, IL
Register here

Sports Injury? We Get Athletes Back in Action

Distinctively different, Marianjoy Outpatient Services offers advanced rehabilitation by licensed and certified therapists. We offer one-on-one therapy with customized treatment plans designed by our expert clinicians.

Call 630-909-7150 or visit to learn more.