Hydration and electrolight replacement in the Heat

Support | Event Directors & Organizers

Search Cool Running Community

Browse Cool Running

CoolRunning.com > Cool Running Community > Carbo Canteen >

runningforfreedom

164 posts since
Dec 14, 2007

Dec 26, 2007 4:39 AM

Hydration and electrolight replacement in the Heat

Okay I have been having issues lately with leg cramps, and I'm fairly sure it's a hydration issue... here's the thing... I am a heavy sweater, and I live in a tropical climate, our winters are around 60 degrees most days... to us that IS cold... I started running regularly again last September, and though I was running outside I was not doing much in the way of distance till the temp started cooling off... now as most days are in the 80's to 90's I have started getting cramps on some of my runs... I am only drinking water while running, tried gatoraide during winter on a long run and it came back up, not fun, but I finished anyway. I am upping my milage again slower this time, and I take my time(meaning running slower) when the temps are high, but it seems that I am just not getting the right hydration or electrolights... I can't stand the TM, I'll take the heat over the bordom at this point in the game anyway... what I'm wondering is how do you stay hydrated while still runnning a decent distance in this heat? 3-4 miles runs seem okay, unless it's mid-day, but anything longer and I start cramping up. It's getting frustrating because I drink a lot of water, and always take water with me on ALL my runs now that it's hotter... maybe I need more salt and/or potassium?

------------------
myspace[/URL" target="_blank">
Higher Chakra Jewlery[/URL" target="_blank">

I put up with running in a humid oven, so I can dance on the beach!

http://This message has been edited by runningforfreedom (edited May-29-2007).

reboot

398 posts since
Dec 14, 2007

1. May 29, 2007 4:13 PM

in response to: runningforfreedom

There is a very good chance the Gatoraid came back up because of the high sugar content. There are some dry powder mixes around that allow you to mix your own water/electrolyte. They don't necessarily contain sugar and if you elect to use sugar, you can use the amount you wish. You can even use an artificial sweetener if you wish.

One such powder is "Ultima Replenisher". It has a lemon taste and has no sugar. It does however have Stevia extract and way too much of some things that are mostly unnecessary at the levels they use - like several vitamins at 100% of DV and vitamin C at 330% DV. Anyway, it is just one. I expect there are others that may be more appropriate.

------------------
gotta run...

merigayle

1,586 posts since
Aug 15, 2007

2. May 29, 2007 5:16 PM

in response to: runningforfreedom

You may want to look into electrolyte pills as well. I find that gatorade + electrolyte pills work great for me. If you are dehydrated you can throw up. Also, a good guide is to weigh yourself before and after your runs to monitor your water loss. I just ran a 50 mile race in 95F weather this weekend and as long as i kept ontop of my hydration and electrolytes, i was fine. Also, i use succeed! capsules and they have a buffer in them for your stomach.

http://www.succeedscaps.com/main_scaps.html[/URL" target="_blank">

runningforfreedom

164 posts since
Dec 14, 2007

3. May 30, 2007 2:46 PM

in response to: runningforfreedom

Thanks for the replies... I have seen a sugar free electrolight mix before, I'll have to try it... I think the gatoraide had too much sugar for my stomache while running, but I can drink it fine after my runs.

------------------
myspace[/URL" target="_blank">
Higher Chakra Jewlery[/URL" target="_blank">

I put up with running in a humid oven, so I can dance on the beach!

RunZRun

55 posts since
Dec 14, 2007

4. Jun 5, 2007 2:09 PM

in response to: runningforfreedom

quote:<HR>Originally posted by runningforfreedom:
Thanks for the replies... I have seen a sugar free electrolight mix before, I'll have to try it... I think the gatoraide had too much sugar for my stomache while running, but I can drink it fine after my runs.

<HR>

i mix one part gatorade with one part water. it works really good for me. i run in dry heat in tucson,az

teetime

459 posts since
Aug 17, 2002

5. Jun 5, 2007 4:22 PM

in response to: runningforfreedom

I too am a very heavy sweater. (Truly, almost bizarrely sweaty for a female.)

I have always run fine in a range of temps (from low 20s to mid 90s) but starting two years ago my heat tolerance seemed to decline. I already had two bad runs this season and got concerned. Then I realized that I hadn't been adding salt to my diet as much as usual.

I had a great mid-distance hot weather run today and I think my salty dinner last night plus the bit of salt I put in my pre run cocoa both helped.

It's probably not the only answer you need but I do find a daily diet that includes what you need is almost as important as what you have on the run.

figbash

620 posts since
Dec 14, 2007

6. Jun 5, 2007 4:34 PM

in response to: runningforfreedom

You need more "salt and/or potassium", and the easiest way to get it is with a sports drink. Don't let one bad experience turn you off on all sports drinks, most are very easy on your stomach. If you try it again and still have trouble, try diluting it 100% with water. I like to alternate between sports drink and water for the same effect.

Tom

------------------
My Profile[/URL" target="_blank">
My Running Log[/URL" target="_blank">

maryt091

806 posts since
Dec 14, 2007

7. Jun 6, 2007 5:31 AM

in response to: runningforfreedom

If you get some Gatorade Endurance formula, try that. I htink you can order it online now. It has the same sugar but twice the salt (both sodium and potassium) so even if you dilute it to get the sugar level down, you're still getting as much electrolytes as the regular version.

broadbill

156 posts since
Sep 27, 2004

8. Jun 6, 2007 11:07 AM

in response to: runningforfreedom

FWIW...I would look into electrolyte replacement pills since you are running in such a hot/humid climate.

Most runners cannot tolerate the amount of gatorade you will have to consume to maintain your electrolytes levels in such a climate and for running for prolonged periods of time.

Yeah, you might be able to stomach the Gatorade if you diluted/watered it down, but you also dilute the electrolytes in it.

Electrolyte pills are an easy way to make sure you are getting enough into your system...easy to carry, easy to take with some water.

runningforfreedom

164 posts since
Dec 14, 2007

9. Jun 8, 2007 10:27 PM

in response to: runningforfreedom

I tried another kind of gatoraide and it was fine... but still was having problems with my legs... however for the next few months I'm going to be doing LHR training on the TM, but after that I will be back outside... and it will still be hot... so I'll try some of this then... now I've been using the electrolight sugar free mix I found... but tonight after drink a lot of it... my stomache flt a little achy... but that could be more from it being the end of a heavier training week (added miles), and a different (way slower) pace than before, because I drank the same stuff on my midweek run, and was fine.
I will deffinately look into some electrolight pills though... even in the gym I look like I got dumped in the pool fairly quickly LMAO

setay4767

2 posts since
Jun 3, 2007

10. Jun 10, 2007 12:11 PM

in response to: runningforfreedom

What is the main criteria for a good sports drink/electrolyte tab etc to help with rehydration? How much sodium, potassium, and carbs? I'm building up my mileage towards a half-marathon in August but I can't drink most sports drinks b/c of the corn-derived sugars. I'm a corn, dairy and gluten-intolerant vegan so needless to say that complicates my options! My long runs are only 7 miles right now but I want to make sure I can experiment with my options and find something that works before August.

mkraus9

17 posts since
May 24, 2007

11. Jun 11, 2007 8:32 AM

in response to: runningforfreedom

You ought to try Infinit Nutrition. It is Customized for you. You can add as much salt as you need being a heavy sweater. And the sugars used are maltodextrin, sucrose and glucose. NO HIGH FRUCTOSE CORN SYRUP. You can get it at www.infinitnutrition.com.[/URL" target="_blank">

Why drink something made for "The Ideal Athlete" when you get something made just for you!

HSunshine

196 posts since
Sep 15, 2003

12. Jun 11, 2007 10:49 AM

in response to: runningforfreedom

quote:<HR>Originally posted by zeba:
i mix one part gatorade with one part water. it works really good for me. i run in dry heat in tucson,az<HR>

1, straight gatorade doesn't sit well with me, either, but diluted it's great.

If you're cramping a lot, you might want to hydrate more and eat foods containing potassium (bananas) as a general rule, not just during or right before a run.

I use salt tabs as well, but not unless I'm running over 4 or 5 hours. For just 3-4 miles, you shouldn't need salt tabs. If you do try them be careful if you're also drinking gatorade, the two combined tend to give me state-puffed-marshmallow-man-syndrome (bloating, faaaat fingers, etc.) ... it goes away but can be annoying.

pismodiver

38 posts since
Dec 14, 2007

13. Dec 26, 2007 4:39 AM

in response to: runningforfreedom

quote:<HR>Originally posted by setay4767:
What is the main criteria for a good sports drink/electrolyte tab etc to help with rehydration? How much sodium, potassium, and carbs? I'm building up my mileage towards a half-marathon in August but I can't drink most sports drinks b/c of the corn-derived sugars. I'm a corn, dairy and gluten-intolerant vegan so needless to say that complicates my options! My long runs are only 7 miles right now but I want to make sure I can experiment with my options and find something that works before August. <HR>

You can make your own:

Faux-Endurance Sportsdrink

1/2 C. + 4 tsp. sugar
1/2 tsp. Morton Lite Salt
1/2 tsp. table salt
1 pkg. unsweetened "Kool-aid" mix (any flavor you like)

Mix with 2 Q. water to make 64 oz.

Each 8 oz serving has 56 Calories, 14 grams carbohydrate, 220 mg sodium and 85 mg potassium.

Gatorade Endurance Formula (8 oz) has 50 Calories, 14 grams carbohydrate, 200 mg sodium, and 90 mg potassium.

http://This message has been edited by pismodiver (edited Jun-11-2007).

RunstheBitterroot

591 posts since
Aug 14, 2007

14. Jun 11, 2007 5:45 PM

in response to: runningforfreedom

Hi RFF, Hot weather used to cause me cramps but I havn't had problems in the heat for the last couple of years. Some cramps during a run but mostly at night, waking up with my toes curled towards my heals. I started drinking a can of Kerns Apricot Nectar every day or so during hot weather. My rational was the potassium content of apricots. People are such poor witnesses though and I can't say this is what fixed it, could be that I just started adapting about the time I started using the Kerns religiously. Probably doesn't matter though, I love apricot juice and it gives me a quick boost.
Larry

------------------
"If you see a man running up a mountain trail in Montana with a fly pole attached to his back, you are probably lost. LDD

Dec 26, 2007 4:39 AM

Hydration and electrolight replacement in the Heat

New Runners

Training

Competition

Age Groups

Fitness

The Lighter Side

Feedback

Related Links