Hydration and Fueling
Hydration, besides proper nutrition, has a very important role in athletic performance.
How much to drink? Plain water or sports drinks??
What about fueling? Sports drinks or sports gels or energy bars or food??
Hydration: look at your urine!
Light-yellow: ok
Very clear: over-hydration
Intense-yellow: dehydration
Hydration prior to exercise:
1) always hydrate, not just on the day you are running
2) drink ~16 oz water at bedtime the night before the long run/race
3) drink ~16-24 oz fluid (water or sports drink) 2-3 hrs before the long run/race
if no urine or if urine is dark before the race drink again!!!
Hydration during exercise:
1) aim for 1:1 fluid replacement to fluid loss ratio
check your pre- and post-exercise body weight
(the difference is fluid loss: it needs to be replaced!)
*some authors suggest to replace fluids slightly more than fluid lost
or may consider: 8-16 oz/hr
(more for faster/heavier athletes and hot/humid conditions) * some authors suggest to drink 4-8 oz every 15-20 minutes
NEVER SKIP A WATER STATION!
o drink water or rinse your mouth or pour it on your head!!
o can alternate drinking water and sports drink at every station
2) for long runs (more than 60 minutes) need hydration/fuel/lytes:
sports drinks (source of hydration/energy/lytes) with:
o ~110-175 mg of sodium/8 oz
Salt tablets are unnecessary!!!!
o ~20-50 mg of potassium/8 oz
o ~30-60 g rapidly absorbed carb/hr to reduce fatigue or have a sports gel (source of energy/lytes)
o same guidelines than sports drinks
o always take 1 gel with water (at least ~8 oz water)!!
NEVER ALONE!!
NEVER WITH SPORTS DRINK!! o take 1 gel every ~45-60 minutes
o after the second half of the long run:
may take 1⁄4 or 1⁄2 gel every 20 minutes to avoid stomach issues
Hydration post exercise:
1) water, carbs and lytes
usual meals/snacks and water should be adequate
2) or sports drinks if no access to food after the long run
Don’t miss the next GoRun / Nutrition Tips!!
o ~110-175 mg of sodium/8 oz
Salt tablets are unnecessary!!!!
o ~20-50 mg of potassium/8 oz
o ~30-60 g rapidly absorbed carb/hr to reduce fatigue or have a sports gel (source of energy/lytes)
o same guidelines than sports drinks
o always take 1 gel with water (at least ~8 oz water)!!
NEVER ALONE!!
NEVER WITH SPORTS DRINK!! o take 1 gel every ~45-60 minutes
o after the second half of the long run:
may take 1⁄4 or 1⁄2 gel every 20 minutes to avoid stomach issues
Hydration post exercise:
1) water, carbs and lytes
usual meals/snacks and water should be adequate
2) or sports drinks if no access to food after the long run
ALWAYS IMPORTANT:
NEVER TRY SOMETHING DIFFERENT ON RACE DAY!!
PRACTICE DRINKING AND FUELING DURING TRAINING!!!
FIND OUT WHAT WORKS FOR YOU!!!
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