HYDRATION & ELECTROLYTES

PROPERLY FUELING YOUR MACHINE

As an athlete, you need to adopt a lifestyle that includes proper hydration. You must learn to think of your body as a machine that must be fueled properly to work at peak efficiency. Just as you need gasoline to fuel an automobile, you need water to fuel your body!

Why do I need to drink?

Water has two primary functions:

 

1)      To cool your system. When you run, there are several mechanisms that keep you cool. If your body can’t cool itself through sweating, you’ll overheat, potentially causing nausea, lightheadedness, heat exhaustion, and even heat stroke! Your body will do everything it can to make you stop if it gets too hot.

2)      To transport waste from your body (through sweat or urine). Again, if you don’t drink enough water, your kidneys have to work harder and harder to clean the water in your system so that your body can use it.

How much should I drink?

At 70°, you should consume about 20oz. bottle of fluid for every hour. If it’s hotter, you’ll need even more to move at peak efficiency.

What are electrolytes, and what do they do?

Electrolytes are common elements that your body needs to perform certain functions. There are two primary electrolytes that your body needs: sodium and potassium. Electrolytes have some very important functions, including the transmission of the electric signals through your body and the regulation of fluid levels.

 

Sodium regulates the amount of water your body retains. If you eat something salty, you usually want a drink right after…that’s your body trying to keep your sodium level in balance. By the same token, when you’re low, you generally crave salty foods. Your body always works toward its “comfort” zone.

 

Potassium regulates the transport of fluid into and out of individual cells. If you don’t have enough potassium, you can end up swelling when water gets trapped inside your cells and can’t get out.

Do sports drink have enough electrolytes to replace what I lose?

No. If Gatorade had enough electrolytes to replace what you lose, it would taste quite salty…it replaces only a fraction of what you lose. You should make sure to take some small amounts of salt on very hot days where you sweat a lot. A small packet every hour when exercising is a good amount…about ½ a teaspoon.

Can I drink too much water?

Yes! Don’t overdo it. Drinking too much water, called hyponatremia, can be just as bad as or worse than not having enough water. If you take in too much water, you can literally “drown” in your own fluid. The symptoms of hyponatremia also resemble those for dehydration, which means that if a hospital gives you an IV while you’re in this state, it can be quite serious. This is another reason why it’s important that you keep track of what you drink.

What if water makes my stomach slosh?

This means you’re probably drinking too much at once. Try drinking more slowly so that your stomach can process what it takes in. Believe it or not, most people can process about 1 liter per hour through their stomach, while they can sweat up to 2 liters per hour. Sweating is your body’s primary cooling mechanism, and you’ll probably find that you sweat a little more during exercise as you progress. Besides cleaning out your body’s pores, this helps your body cool itself more efficiently.

Does it make any difference what I drink?

For distances of up to 2 hours or so, not significantly. It’s more important that you find something that you like, and make sure to use it!

 

 

BEFORE, DURING, AND AFTER YOUR LONG RUN

For shorter workouts (up to 45 minutes), specific prep is not generally necessary (although it’s always a good idea to bring your water bottle…sip when you need it). On longer workouts (an hour or more), however, a little extra prep can help a lot! On the night before, try to eat early if possible (12 hours before, if possible). As you increase your distance, experiment with the types and amount of food you eat before and during a workout, especially if you have stomach problems.

Before the Long Workout

If you can, avoid coffee before a workout. It’s a diuretic, and you don’t want to lose water.

·         Drink 8-10 oz. of water 30 minutes before the long workout (1/2 bottle).

·         Electrolyte drink (Gatorade, Cytomax, and Ultima) can be used instead of water.

·         Eat a little. One of the following are good: 1/2 plain bagel, 1 piece of toast with a spoon of preserves, 1/2 a PowerBar, 1/2 a banana (a great source of potassium, which keeps you from cramping up), or a small amount of oatmeal (good complex carb energy food)

During the Long Workout

One piece of advice: carry a bottle or a waist pack.

·         Drink: at 70°, you should consume one 20oz. bottle of fluid for every hour. If it’s hotter, you’ll need even more to move at peak efficiency.

·         Electrolytes: drinks like those mentioned above are fine for cool days, but they do not contain sufficient electrolytes to replace what you lose when sweating heavily. On warmer days, you may need to take salt, too—one restaurant packet per hour on hot days.

·         If your fingers swell, it means you’re low on potassium (which transports water from inside your cells to the bloodstream). Add more bananas, raisins, or avocados to your diet during the week.

·         Eat a little: energy bars or gels are primarily sugars and give you a quick energy boost. They do not contain electrolytes.

After the Long Workout

If you need that carbohydrate fix, the best time to eat your pancakes is within 90 minutes of the end of your workout, when research says that muscles absorb carbs most effectively. Taking some carbs after a long workout can speed your recovery, because it provides the energy needed to clean waste materials from the muscles and rebuild them:

·         If you come back and you’re salt-encrusted, it doesn’t necessarily mean you haven’t drunk enough; some people sweat more than others.

·         Drink plenty of water.

·         You might try a workout recovery drink. You can check at your local GNC for their recommendation. UltraFuel (with water) is a good recovery drink.

·         Eat a little more. The other half of your bagel or power bar, or a banana or orange.