| I guess I am stuck in a "Top-Ten" rut...Letterman would be proud. Getting fluids in you during your long runs is key for optimal training. But how much, when and why? Here are 10 tips to making sense of it all... 10] Have fluids on you rather than depending on water fountains. You can hydrate at a specific rate (time) and better control the amount of fluids you are consuming. 9] Take the thinking out of it and set the timer on your watch to 15-20 minute intervals. Every time it goes off, hydrate. 8] Like an eyeglass prescription, everyone's fluid needs are different. Some may need more fluids as their sweat rate is much greater. There is no one specific amount of fluids that will work for everyone. Calculate your "Sweat Rate" by weighing yourself before a 60 minute run. Mark down your weight in your log. Go for your run. Weigh yourself again and mark down the temperature, speed you ran and how much weight you lost. For every pound lost = 16 ounces. So, if you lost 2 pounds (32 ounces) on that run, you would aim to hydrate IN THOSE CONDITIONS, about 6 ounces every 15-20 minutes. 7] Your goal should be to offset hydration, not replace all the fluids lost. We are not capable of 'replacing' all fluids lost in sweat when we run. Especially when it is very hot and humid. That is because the body can only absorb so much fluid per hour (about 1 liter or less). 6] Train with the sports drink that is served on the racecourse. Consume sports drink 'most' of the time on the run. It will offset electrolytes lost in sweat and also provide quick fuel to the muscles. 5] Mix it up and put water in one Fuel Belt\ bottle and sports drink in the other three. It's fueling on demand and a great way to have a variety of options on the long run. 4] Walk to get the fluids in. Unless you've mastered drinking on the run, it is better to get the fluids in you rather than on you. You will more than make up the lost time walking over the duration of the run. 3] For those with a sensitive system, consider drinking fluids more frequently, but in smaller quantities. Perhaps 2- ounce sips every 10 minutes. 2] Watch the color of your urine when you go to the bathroom. If it is "clear" that means you are drinking TOO much. If it is dark, you need to drink more. If it is light yellow like lemonade, your hydration is just right. 1] Clean your Fuel Belt and hydration system right after your run with soapy water. It is easier to clean and avoids mold from growing (yuck). |
Active Expert: Coach Jenny Hadfield
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Jun 16, 2008 5:57 PM
jefftala
www.myfirst26point2.com
jefftala
Thx for the list, very useful stuff. I enjoyed the frank urine talk as well 
For my long runs I had generally been drinking water till it was clear, now it seems I might have been over doing it.
www.myfirst26point2.com
Jun 17, 2008 5:57 PM
Woodworker
Woodworker
I ran my first full marathon in San Diego and found I could not survive on mostly water and had a hard time getting much Acceleraid down. My mouth was dry by mile 24 and water didn't help much. i tried to find Acceleraid in stores ahead of time to get used to drinking more Acceleraid but I couldn't find it in stores. Maybe I will have to buy some by the case online beofore my next full marathon. It doesn't seem to be an issue for half marathons. My next half is in Disneyland in Aug.
I heard a nasty rumor that Disneyland was banning ipods and that would be shame for me and my fellow runner friends. We are not speed demons and need some cadence and motivation while running. I understand the safety concerns but I see most runners using only one ear bud and that seems to work rather well. Are lots of races going to stART BANS ON IPODS?
Jun 19, 2008 7:34 AM
hydrateme
in response to: Woodworker
hydrateme
in response to: Woodworker
Woodworker & Coach Jenny-
You should check out a new hydration tool called AquaJoe. It's a sports drink powder holder/dispenser for athletes. Rather than carry lots of liquid (heavy!) I think it makes sense to take powder (light!). It's the best solution when you have access to clean water or don't like the sports drink being served on the course. There is a video of it on aquajoe.com.
Jun 19, 2008 7:45 AM
Coach Jenny Hadfield
in response to: hydrateme
Coach Jenny Hadfield
in response to: hydrateme
Wow, that really is a good idea. Long gone are the days of using film canisters to carry powder! Love technology and gadgets...Thanks for the info!
Jun 19, 2008 7:52 AM
hydrateme
in response to: Coach Jenny Hadfield
hydrateme
in response to: Coach Jenny Hadfield
On a related issue that I haven't seen discussed, what are you supposed to do with the empty gel packets? If you try putting it in your pocket all it takes is one drop of gel to turn your pocket and hands into a sticky mess!
Jul 2, 2008 4:48 AM
drmcbean
in response to: hydrateme
drmcbean
in response to: hydrateme
Once I use a gel pack, I either roll it up (squeezing out the last drop and rolling it so the open end is on the inside of the roll) or I put it in a small plastic baggie I carry in my fuelbelt pouch.
Great tips Jenny! I have been doing all of them for a year, but my problem is I sweat profusely (up to 2+ liters/hour), so it's hard to get in enough fluids. But your suggestion of drinking at timed intervals works well for me.
Jenny these tips are great--thanks for sharing
There's actually a very relevant discussion going on right now in our message boards about High Temperature Running. Feel free to join the discussion and I've already direct them to this post for additional suggestions. Thanks Jenny!