Running and Hydration – the Basics
A Few Handy Tips on Drinking Fluid While Running
Runners face many challenges when setting out on a long run or running marathon, one of them being to replace fluids in the body that are being lost during exercise.
How Cooling Happens
As runners exert themselves, the body releases water onto the skin in the form of perspiration or sweat. Air passing over this water, cools the skin and blood passing by in veins in the extremities is cooled as well and taken back into the body’s core. This process keeps body temperature regulated as the runner works hard to keep moving.
As the air temperature outside rises, the body needs to sweat more to keep body temperature under control. Sweating hard means fluid that is lost and that needs to be replaced in order to keep the cooling system working.
At the same time, salt and other chemicals are being lost in the process or sweating. This is important, because these same chemicals, called electrolytes, are needed to absorb new fluids that the runner is drinking to replace fluids lost to sweat. Electrolytes also play key functions within the body’s chemistry that make them critical to the runner’s performance.
Runners need to focus on replacing fluids they are losing while exercising, but not to over-drink or drink to excess. Drinking too much fluid during exercise, especially plain water, can actually be harmful in many circumstances, so it is important to figure out how much each individual needs.
Performing a Sweat Test
The best way for runners to understand how much to drink is to perform a sweat test to see how much fluid they are losing during their runners. Here’s how to do a sweat test:
- Get naked and weigh oneself on a scale
- Get dressed and then run
- Get naked again and re-weigh on the scale
The difference in the runner’s weight in the pre- and post-run weighing will be the amount of fluid lost during the run. It is important to be naked for these tests, because otherwise the runner’s clothing will just soak up the sweat. Performing a test like this several times under different temperature conditions will help runners see how much they are sweating and how much fluid they need to replace.
Replacing Electrolytes
In addition to fluids lost in exercise, electrolytes such as sodium, magnesium and potassium are being lost as well. These chemicals play important roles, such as helping to absorb fluids (sodium) and to avoid cramps (potassium). All runners will be losing these chemicals, but those who are especially salty sweaters will see a crusty white film on their skin afterward and should plan to take in even more of these chemicals.
The best way to replace electrolytes is through the use of a sports drink or electrolyte solution that contains a healthy amount of sodium and these other chemicals. Eating salty foods, such as pretzels, before and during workouts will also help add salt back in to the body. It is important to realize the drinking plain water does not replace sodium or other electrolytes and does not replace these substances.
Drink to Replace Fluids and Electrolytes
The bottom line is that all runners lose fluids and electrolytes through their sweat and must replace them to keep from becoming dehydrated and over-heated. It is important that all runners take the time to understand how much fluid they need to replace to ensure they are getting enough – and not too much – of what they need to keep healthy.
An Elite Triathlete Drinks in the Ironman
|
What do you think about this article?
More in Outdoor & Recreation
Latest Articles