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Greenville, SC

Trimarni is place where athletes and fitness enthusiasts receive motivation, inspiration, education, counseling and coaching in the areas of nutrition, fitness, health, sport nutrition, training and life.

We emphasize a real food diet and our coaching philosophy is simple: Train hard, recover harder. No junk miles but instead, respect for your amazing body. Every time you move your body you do so with a purpose. Our services are designed with your goals in mind so that you can live an active and healthy, balanced lifestyle.

Trimarni Blog

A blog dedicated to exercise, nutrition and my life

Staying Hydrated

Marni Sumbal

I found this drink super refreshing after my 84 mile bike + 3 mile (2.3 solo miles + .8 Campy mile) run on Sunday (preceding my whey protein milk, yogurt and fruit smoothie topped with cereal). I filled a glass with crushed ice and water and added a squirt of lime juice as well as watermelon, blueberries and strawberries. It was perfect after my workout and I used it to help cool myself as I stretched out my hips in my backyard on my yoga mat.
I think we would all agree that it's getting warm outside....more like it's really HOT and HUMID! My latest article from could not have come at a more appropriate time. July is super hot for most of us around the US and we still have to see what August will bring for us active individuals.
I am always excited to share my articles with my blog readers and for the first time...I could not be more excited to see the "RD" behind my name. Three years and a lot of hard work, time and money....those two letters are even more beautiful than I ever imagined. :)

"Marni was recently eligible to take the Registration Exam for Dietitians, after meeting specific educational eligibility requirements by the Commission of Dietetic Registration. It is with great excitement that we can share that Marni (aka Iron Girl "nutritionist") is officially a Registered Dietitian after recently passing the Registration Exam. RD's are protected by law to provide nutrition information in order to assess, diagnose and treat medical conditions. Dietitians must practice in accordance to the ADA (American Dietetic Association) Code of Ethics, abiding by a set of standards and laws that protect the public."

Staying Hydrated
Depending on where you live, it is likely that a summer triathlon or running event will bring hot and humid race day conditions. If you are training for an upcoming Iron Girl event, you are likely aware of the importance of staying hydrated both during training/racing and on an every-day basis.

While a sweaty body may make you feel uncomfortable, it is important that you embrace your summer "glow," especially during exercise. When there is an increase in outdoor temperature and your body is active, you can thank the hypothalamus (in the brain) for responding quickly. Sweating is the result of an increase in core body temperature, resulting when the heart quickly pumps blood away from organs and to the skin for cooling. While low humidity (as well as a breeze or windy day) will encourage water to easily evaporate from the skin, you will likely notice a challenge to feel cool when you are sweating in high humidity.

Based on the duration and intensity of your workout, as well as environmental conditions, it is important to replace lost fluids at periodic intervals throughout the duration of activity. Significant loss in fluids will lead to a drop in blood volume, causing a gradual increase in heart rate and an unwelcomed decrease in performance.

No matter the caliber of athlete, adequate fluid intake is critical to your daily health. While there are numerous guidelines as to how much water to drink on a daily basis (ex. 8x8 cups a day according to and 9-13 cups a day for women and men, respectively, according to the Institute of Medicine), most professionals will recommend letting thirst be your guide.

Here at Iron Girl, we have a healthy relationship with food. Although there are no "bad or off-limit" foods, there are certainly foods that we want to emphasize and de-emphasize, when it comes to performance gains and improving health. On the topic of beverages targeted to athletes and fitness enthusiasts, many sport and health manufactures use engaging words, gimmicks, sneaky labeling and creative advertising to steer you to the product that is "better than the rest". Even though the current hype involves coconut water, zero-calorie sport drinks, energy drinks, cola, V8 and flavored water as "alternative" sport drinks, nothing beats a refreshing, ice cold water to really quench your thirst.

The cheapest and most effective beverage for your athletic lifestyle is none other than water. Because hydration, just like sleep, diet and body composition, is different from one individual to the next, keep your hydration strategy simple as you find what works for you and your current fitness routine.


Aim to drink a glass of water at each meal, as well as sipping on a bottle of water (16-24 ounces) between meals. Within the two hours prior to exercise, pre-hydrate with approximately two cups of water (16 ounces) in order to hydrate your cells. If your workout is less than an hour, sip on a bottle of water throughout the duration of exercise in order to help replace fluids that are lost during sweating. For workouts around one to two hours, pass on the processed high-fructose corn syrup, sodium-rich or energy drinks and choose a sport drink (from a reputable company) that contains around 90-120 calories per serving (per 20-24 ounces of water) in order to offset fatigue. Most sport drinks will provide sodium and potassium to cover your basic electrolyte needs. However, search around and compare products, as the most advantageous sport drinks will provide a full panel of electrolytes (ex. sodium, potassium, calcium, magnesium, chloride) to keep you hydrated, regulate blood pH and control proper nerve and muscle function. After exercise, how about a 2-for-1? Repair damaged tissues and re-hydrate with eight ounces of your favorite calcium-rich, low fat milk.

Marni Sumbal, MS, RD
Marni is a Registered Dietitian and holds a Master of Science in Exercise Physiology. She is a Certified Sports Nutritionist (CISSN) and holds a certification by the American Dietetic Association in Adult Weight Management. Marni is a Level-1 USAT Coach, a 4x Ironman finisher and is an Oakley Women ambassador. Marni is currently training for the 2011 Ironman World Championship. Marni enjoys public speaking and writing, and she has several published articles in Lava Magazine, Hammer Endurance News, CosmoGirl magazine and Triathlete Magazine, and contributes monthly to and Any questions, Email or visit