Most athletes drink less fluid during exercise than they lose as sweat. A small degree of dehydration can lead to diminished performance in sports. Severe dehydration can be life threatening. So, why don't we drink enough exercise to to replace our body fluids? For one thing, drinking during a run can be awkward. Moreover, as soon as the first sips of water or sports drink moisten our lips, nerves in the mouth send signals to the brain to reduce our our sense of thirst. Another problem is large volumes of fluids in the stomach lead to discomfort, especially during running events.
The benefits of adequate fluid and electrolyte intake during running includes lower heart rate, improved blood flow to the muscles and skin, body temperature control, support for muscle contraction, preventing hyponatremia (low sodium blood levels), quick recovery, improved performance, and lower perceived exertion.
Hyponatremia is a major problem runners have to look out for. Symptoms of hyponatremia include lethargy, muscle cramping, mental confusion, and seizures. You can get hyponatremia from drinking too much water before or during a run because you lose the sodium in your body when you go to the bathroom. A good rule is to have your urine a pale yellow. Clear urine could be a sign of low sodium levels. A sports drink with sodium is good to use before and during runs to prevent hyponatremia.
How much you need to drink to stay hydrated during a run depends on a number of factors including heat, humidity, body size, how much you're training, and how much your sweat. Knowing your sweat rate is very important and it will tell you how much you should be drinking before, during, and after a run. Don't rely on thirst to tell you when to drink because the body's thirst mechanism is imperfect.
Many runners don't hydrate enough for runs in colder temperatures because the need isn't as obvious as it is in warmer temperatures. Your sweat rate is lower in colder temperatures but it is still important to hydrate properly before and during a run.
Here are some basic guidelines for proper hydration during a run:
Besides sports drink, energy gels are a great way to stay hydrated during a run while improving performance. Most gels recommend you take them every 30 to 45 min during a run or ride. If you have a sensitive stomach you should try taking them once every hour. You should chase the gels with water for better digestion and absorption.
I prefer the GU Roctane Gels. The Roctane gels contain 100 calories, 25g of carbs, 125mg of sodium, 55mg of potassium, and higher citrate levels to speed carbohydrate to energy conversion.
Other good brands of gels are Powerbar, Honey Stinger, and Cliff Shot. It may take your stomach time to adjust to gels but they are quick and easy to carry in your shorts. Try different brands until you find one that works best for you.
If you want something more solid than gels during a run there are brands of chewables out there. Powerbar has two versions of chewable energy food. Powerbar Energy bites are formulated with a 2:1 glucose to fructose blend to deliver 20-50% more energy to muscles than glucose alone and improve endurance by 8%. Powerbar's other version is an energy blast gel filled chews. These are similar to the energy bites but have fruit inside the chews.
GU Chomps are gummies that offer the same benefits of GU energy gels but in a solid food form. The GU chomps are gluten and dairy free. They contain carbohydrates, amino acids for energy and recovery, antioxidants, and electrolytes.
Cliff Bar Shot Blocks Cliff Bar shot blocks are semi-solid, easy to chew sources of carbohydrates and electrolytes. These are easy to eat while moving. Several of my friends love the taste of the shot blocks.
Honey Singer Energy chews are made with 95% organic ingredients for a low glycemic index. They are also gluten and dairy free. They provide your muscles with carbohydrates, electrolytes, and 100% of daily Vitamin C.
Sport beans are another solid fuel source for endurance athletes. Sport beans are energized jelly beans with carbohydrates, electrolytes, B vitamins to help burn carbohydrates and fat, and Vitamin C to help protect muscles and cells from oxidative damage. I've used sport beans in the past and they are very easy on the stomach. I've never had an stomach issues with these. My only complaint about sport beans are the package is hard to open while running and they require a lot of chewing since they are pretty hard.
For more information read Runner's World hydration page
The benefits of adequate fluid and electrolyte intake during running includes lower heart rate, improved blood flow to the muscles and skin, body temperature control, support for muscle contraction, preventing hyponatremia (low sodium blood levels), quick recovery, improved performance, and lower perceived exertion.
Hyponatremia is a major problem runners have to look out for. Symptoms of hyponatremia include lethargy, muscle cramping, mental confusion, and seizures. You can get hyponatremia from drinking too much water before or during a run because you lose the sodium in your body when you go to the bathroom. A good rule is to have your urine a pale yellow. Clear urine could be a sign of low sodium levels. A sports drink with sodium is good to use before and during runs to prevent hyponatremia.
How much you need to drink to stay hydrated during a run depends on a number of factors including heat, humidity, body size, how much you're training, and how much your sweat. Knowing your sweat rate is very important and it will tell you how much you should be drinking before, during, and after a run. Don't rely on thirst to tell you when to drink because the body's thirst mechanism is imperfect.
Many runners don't hydrate enough for runs in colder temperatures because the need isn't as obvious as it is in warmer temperatures. Your sweat rate is lower in colder temperatures but it is still important to hydrate properly before and during a run.
Here are some basic guidelines for proper hydration during a run:
- Water is just fine is you're running for an hour or less. If it's hot and humid try three to six ounces of water every 15 to 20 minutes. For a tough run such as a tempo, intervals, or hill work, consider a sports drink to give you a kick at the end.
- If you're running 1-3 hours then try a sports three to six ounces of water every 15 to 20 minutes in combination with a sports drink. The G Series Pro 02 Perform is specially formulated for elite athletes during endurance events. It gives your body twice the sodium and three times the potassium per 8 once serving than regular gatorade. It is also intended for heavy salt sweaters. I have used it on my long runs and I like it a lot.
- If you'll be running, cycling, or swimming or all three for over 4 hours than drink three to six ounces of water or sports drink every 15 minutes.
Besides sports drink, energy gels are a great way to stay hydrated during a run while improving performance. Most gels recommend you take them every 30 to 45 min during a run or ride. If you have a sensitive stomach you should try taking them once every hour. You should chase the gels with water for better digestion and absorption.
I prefer the GU Roctane Gels. The Roctane gels contain 100 calories, 25g of carbs, 125mg of sodium, 55mg of potassium, and higher citrate levels to speed carbohydrate to energy conversion.
Other good brands of gels are Powerbar, Honey Stinger, and Cliff Shot. It may take your stomach time to adjust to gels but they are quick and easy to carry in your shorts. Try different brands until you find one that works best for you.
If you want something more solid than gels during a run there are brands of chewables out there. Powerbar has two versions of chewable energy food. Powerbar Energy bites are formulated with a 2:1 glucose to fructose blend to deliver 20-50% more energy to muscles than glucose alone and improve endurance by 8%. Powerbar's other version is an energy blast gel filled chews. These are similar to the energy bites but have fruit inside the chews.
GU Chomps are gummies that offer the same benefits of GU energy gels but in a solid food form. The GU chomps are gluten and dairy free. They contain carbohydrates, amino acids for energy and recovery, antioxidants, and electrolytes.
Cliff Bar Shot Blocks Cliff Bar shot blocks are semi-solid, easy to chew sources of carbohydrates and electrolytes. These are easy to eat while moving. Several of my friends love the taste of the shot blocks.
Honey Singer Energy chews are made with 95% organic ingredients for a low glycemic index. They are also gluten and dairy free. They provide your muscles with carbohydrates, electrolytes, and 100% of daily Vitamin C.
Sport beans are another solid fuel source for endurance athletes. Sport beans are energized jelly beans with carbohydrates, electrolytes, B vitamins to help burn carbohydrates and fat, and Vitamin C to help protect muscles and cells from oxidative damage. I've used sport beans in the past and they are very easy on the stomach. I've never had an stomach issues with these. My only complaint about sport beans are the package is hard to open while running and they require a lot of chewing since they are pretty hard.
For more information read Runner's World hydration page
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