Category Archives: hydration

Race Report – Ironman Lake Placid – Part II

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If you missed part I of my race report then click HERE so you can read about my pre-race and swim!

The Bike

During the final lap of the swim it had started to rain a bit. Not crazy downpour rain, but enough to wet the roads. As I ran through transition a volunteer had my bike ready to go for me. I grabbed Azul from the volunteer and ran to the bike out. The mount line was a bit scary. It’s very narrow and there were a lot of people. I was nervous that I was going to run into someone or someone was going to run into me, but luckily everything was fine. The first half mile of the course is narrow with multiple sharp turns and steep hills to navigate before embarking on the actual 112 mile journey. Soon enough I found myself riding by the horse show grounds about a mile from town. It is around here that you begin climbing out of Lake Placid.

My goal for the first loop was to take it stupid-easy. The climb out of the town of Lake Placid is no joke. Once you think you get to the top and begin the descend down to Keene, you hit rollers and climb some more. The bike route was quite congested because everyone and their mother was on the bike by now! Everyone was in everyone else’s drafting zone, but how could you not be! I was getting passed on the right by impatient men. I took my time spinning up the hills. I absolutely did not want to be stupid and go out too hard and blow up later on the second lap like a lot of people tend to do.

Finally I made it to the top of the hills and began the crazy 10k descend into Keene. The roads were wet from the shower and the road conditions themself were not that great on this section of the road. I stayed to the right, sat up, and rode my damn brakes down the hills! Large men barreled by me going about mach 10 in aero. Go for it dude! But, I prefer my skin on my body if you ask me. I coasted down the hills hitting in the 30 mph and when I could I would pedal to push myself over the little rollers in the middle of the descend.

Next thing I know, I’m in Keene and making the sharp left turn towards Jay. This is the flat-ish section with nice wide shoulders. I made sure to push it here to make up for time because I knew the slow part was yet to come on the backside of the course. I stayed aero and did a lot of eating and drinking during this section. I hit the out-and-back to Ausable Forks. The road was super crowded. I passed a lot of people and was passed by a lot of people. I swear for every women in the race there had to be at least 15 men! I saw a couple of TriMoxie athletes zoom by in the other direction looking strong!

After the out-and-back section to Ausable Forks you take a sharp right up Route 86 to begin the climb into Wilmington. This is the real meat and bones of the course. As soon as you make the turn you begin a long climb. I believe it’s a cat 4 climb, but I could be wrong. This is actually my favorite climb of the whole course. I know, I’m weird. A lot of the local people who live on the route were out and cheering us on. One guy was sitting on his ATV with a cooler and sign that said “free beer.” It made me giggle.

After we climb into Wilmington and could see Whiteface Mountain in the distance we make a right-hand turn onto Hazelton Road for a 2 mile out-and-back. I made a pit-stop at this aid station to pee. As soon as I dismounted my bike and handed it to a volunteer they asked me what I needed. Just the bathroom I said. In and out and back on my bike. I looked down at one point to take a sip from my aero bottle and a volunteer had stuck a purple smiley face sticker on my bottle. It made me smile! 🙂

I reached the 4-way intersection and made the left-hand turn to begin the long climb back into town. This is the slow section of the course. Everyone’s split for the second half of the course is much, much slower than the first since you have to climb a couple thousand feet (okay, maybe not that much…) back into Lake Placid. I took my time. The wind had picked up, but I made sure to keep spinning and stay patient. That’s all you really can do. I passed our hotel on the way. Looked at it and kept going. As hard as this section of the course is, it is absolutely stunning in scenery. Lots of river and waterfall views with Whiteface mountain looming in the background.

After a long while of climbing I passed Riverside Road and knew the famous Bears were coming shortly! Almost done with the first loop! I climbed Mama Papa and Baby Papa and approached Papa Bear. People were lined up cheering you on! It was seriously like it was right out of the Tour de France. There was a guy in a bright pink speedo jumping around and with another guy holding a sign saying “smile if you wet yourself.” As I crested the hill I heard people yelling my name! I saw Pattie and Pam, friends from camp last year and TriMoxie coach Ange! I was pumped! As I made the turn by the golf course a guy rode by me saying I had quite the fan-base. Why yes sir, I do enjoy travelling with my entourage! Ha! 🙂

Top of Papa Bear (Photo Credit: Jodi Turner)

Top of Papa Bear (crooked helmet and all) (Photo Credit: Jodi Turner)

I made my way through town and stopped quickly at special needs to grab new bottles and nutrition. I forgot to put on chamois butter, which I paid for at about mile 100. The energy in town was unreal. People were screaming and cheering like we were all rock stars. I couldn’t help but smile! Just like that I was out-of-town and climbing out of Placid again. I could begin to feel the fatigue build in my legs knowing I had another 56 miles to go. Half way at least. The wind had picked up a bit. To stay focused and keep both my power and heart rate from spiking I began counting to 10 over and over again on the climbs. It helped. My power and heart rate stayed low and I felt good and strong. I began the crazy descend into Keene again this time more confident. The roads were dry and less crowded. I definitely let Azul fly more this time topping out in the low 40s before riding my brakes. The flat sections of Jay were uneventful. The second time around on the out-and-back to Ausable Forks was boring. At least it has pretty views again. I ate and drank a lot. Pissed again at an aid station.

I was playing cat and mouse with quite a few men at this point and occasionally we would chat. At one point a guy told me to go and he wasn’t afraid to be “chicked.” I noticed a lot of people on the side of the roads with flats. One guy had a broken derauiller. That sucks! Finally I hit mile 100. My crotch was killing me at this point. I couldn’t wait to get off my bike! I ran into another TriMoxie athlete Leigh around this time and we chatted a bit. She actually lives next door to my cousin. I passed and was soon climbing the bears again. Fewer people this time cheering and Papa Bear seemed to have gotten a bit bigger this time around.

Finally I rode through town again and made my way to the transition area. YES! I could get off my bike. I gave Azul to a volunteer and began running to the changing tent. A volunteer asked me if I wanted to take me shoes off. No. I’ll run with them on. A woman yelled at me to take my helmet off. Okay, but I’m pretty sure I’m not going to run a marathon with my space helmet on!

Bike: 7:11:48 (15.56 mph)

The Run

I surprisingly felt awesome coming off the bike. I was really worried prior to the race how I would feel off the bike. I knew my major limiter for the race was going to be my knee. It wasn’t going to be a question of “if“, but “when” my knee was going to give out. My knee was a bit sore during the bike portion of the race and would sometimes shoot a sharp pain up to my hip, but I generally ignored it on the bike. I changed in the women’s changing tent and made sure to grab my salt sticks this time. I forgot them on the bike and felt a bit foggy at the end. Perhaps it was from being in the same or similar position for 7+ hours!

I put my shoes on and headed out for a short 26.2 miles! My legs felt great! I kept the pace easy because I knew it was going to be a long day. I chewed on a salt stick for a bit. I don’t advise that to anyone, but I felt I needed one that badly. I ran through the mile one aid station and saw my coach and her daughter! She said I looked good. I felt good! I ran through the second water station at the horse show grounds and soon began my descend and turn onto Riverside Road. I hit the 3 mile mark quite fast. My pace was good. I kept focusing on moving forward. Mentally I was in great shape. I just kept counting the miles. 4 miles down. 5 miles down. Holy cow, this thing is going by quicker than I thought! I would run to each aid station and then walked through each one getting hydration and nutrition in at each one. I would stop and piss at a couple of the aid stations.

Around mile 5 or 6 my glutes were on fire! I guess I used them to during the bike leg to climb! My pace was slowing a bit, but I still was moving way faster than I had predicted. I walked the giant hill back up towards the horse show grounds and headed back into town. The crowds were picking up and the energy was insane. I could hit Mark Reilly announcing people as they crossed the finish line. I walked the big steep hill into town. There was a guy holding a sign saying “how does your taint feel?” I looked at him and said not good. We both laughed. I jogged through town to the out-and-back by Mirror Lake. I crossed the half-way mark and began my second loop. I still felt good.

Around mile 14 my knee started hurting. It also marked the furthest that I have EVER run in my life. This was all new territory for me. I began a run/walk method. I was hoping to run the flats and downhills and then walk the uphills. Unfortunately, I couldn’t run the big downhill over the bridge to Riverside Road. My quad was on fire and my knee did not like it. So I walked and then began jogging at the bottom. The walk/jog method worked until mile 18. At mile 18 my knee was done. I have a high pain tolerance and generally can and have run through the pain. However, at mile 18 it was a different pain. It was sharp and almost a weakness feeling, like my knee was going to give-out feeling and I was going to crumble to the floor. I began walking. I was content with this. I knew it was going to happen, but I didn’t know when. I was impressed that my knee lasted until mile 18. I was hoping for mile 20, but I’ll take 18! I could have probably have pushed through it if I really, really wanted to, but I wanted to be smart. I wasn’t going for a specific time for this race. I know that I want to be in this sport for the long-haul and I didn’t want to do permanent damage to my body.

The walk wasn’t bad. A lot of people at this point were walking. What did suck for me, was that every fiber of my body, except my knee of course, wanted to run. I probably averaged between a 14-15 minute mile moving pace. I eventually made it into town where the crowds were even larger. It was starting to get dark and I vowed that I would not finish with a glow stick in hand. I tried running a bit through town but every time I tried I would wince in pain from my knee. Finally I made it to the last turn-around and headed for my last mile through town. People were screaming my name and encouraging me to run. With about three-quarters of a mile left, I decided to suck it up and run. The pain in my knee made me wince and cry at times, but I sucked it up and ran.

The Finish

Honestly, it’s challenging to come up with words to describe my emotions as I approached the finish line. Let me start by setting up the scene for you. Lake Placid has one of the best finish lines out of all the Ironman races. You finish on the Olympic oval where they did the speed skating races during the winter olympics. The crowds of spectators and volunteers are amazing. They are lined up several people deep, all screaming your name and cheering you on. The music is blaring and you can hear Mike Reilly, the voice of Ironman, yelling “YOU ARE AN IRONMAN” as people cross the finish line. Mary and another TriMoxie athlete and soon-to-be husband of another TriMoxie athlete both told me to step back and remember the finish of your first Ironman. It’s tough to do.

IMLPfinishline

 As soon as I made the turn onto the Olympic oval I knew I was almost there. A volunteer told me I was there. I was an Ironman. It hit me like a ton of bricks. People were yelling my name and cheering me on. They told me I was an Ironman. I started to choke up. I smiled. I told myself not to cry. I was in excruciating pain from my knee but I kept moving forward. I rounded the last bend and could see people crossing the line. One man in front of me did the Blazeman roll and the crowd went wild. I looked behind me to see if anyone was coming. I wanted to cross that line alone. I wanted that moment to myself. Ten feet from the line I threw my arms in the arm. I was crying. I was smiling. I honestly didn’t know what was happening. I was in a daze. I couldn’t believe that I just swam, biked, and ran 140.6 miles through the breathtaking Adirondack Mountains. Mike Reilly said those magic little words that I have been waiting to hear for the past 7 months… YOU ARE AN IRONMAN!

Two volunteers quickly grabbed me. They offered to take my timing chip, asked me how I was and what I wanted. They gave me my medal. I wanted food. I was hungry. They sat me down and got me pizza and fruit. They asked me if I wanted chocolate milk. I said “no” and secretly giggled thinking about what Vinnie Tortorich would have said about that. I sat around for a bit and then got my finisher picture taken and the wandered around a bit to find Mary and Jordan. Everyone around me kept saying “congratulations.” It.was.awesome.

finisherpicIMLP

Run: 5:31:54 (12:40/mile)

Total: 14:13:33 (43/68 AG; 1674/2536 OA)

 ~ Happy Training!

Nutrition Tuesday: What’s In Your Sports Drink? Part II

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With over 60% of the United States adult population being obese or overweight, sugar gets a bad rap. Yes, lots of processed foods with tablespoons (literally!) of sugar is bad for your weight and health. However, sugar is actually an endurance athlete’s best friend!

When I say that sugar is an endurance athlete’s best friend, I’m not promoting going out and buying fistfuls of donuts, ice cream, and candy. I’m talking about simple sugars such as glucose and fructose. Back in May I wrote a post on carbohydrates: See HERE! Yesterday’s post discussed oxidation rates of CHO (aka sugar) of glucose and fructose and their affects on athletic performance.

Most sports drinks are either made with one or more of the following sugars (1):

  • Sucrose – A disaccharide (two simple sugar molecules) that is commonly known as table sugar. It is made of one glucose and one fructose molecules.
  • Fructose – A simple sugar that is found in fruit and honey. It is digested more slowly because it must be converted into glucose first by the liver. 
  • High Fructose Corn Syrup – HFCS is made using chemical processes that first convert cornstarch to corn syrup and then convert 42-55% of the glucose in the corn syrup to fructose as a way to make it sweeter (2). HFCS has been under scrutiny as a possible culprit contributing to the obesity crisis.
  • Glucose – Is the main carbohydrate found in the blood and is used to make the glycogen stored in both the liver and muscle. Dextrose is another name for glucose.
  • Glucose polymers – Are long molecular chains of glucose. These molecules are not as sweet as other molecules such as sucrose or corn syrup.
  • Galactose – Is another simple sugar. It must be converted into glucose first by the liver before the body can use it for energy.
  • Maltodextrin – A glucose polymer that is manufactured by breaking long starch units into smaller ones. It is considered a complex carbohydrate and is most commonly found in sports drinks and other processed foods. 
Some sports drinks also contain some protein. Insulin, a blood hormone, is responsible for transporting carbohydrates from the blood into muscle cells where it can be used for energy. Some preliminary research has shown that a small amount of protein added to Carbohydrates results in a stronger insulin response, which allows glucose to be delivered to muscles faster (1). This conserves stored muscle glycogen and may delay fatigue. In longer training sessions of at least 90 minutes or more, protein can be used as a source of energy if carbohydrates are not being replenished consistently (1). The protein that would be used for energy would come from muscle proteins. If protein (and carbs) aren’t being consumed, muscles would break down to provide the proteins for energy. However, one problem about carbohydrate/protein mixtures is that some people can’t stomach them. A carbohydrate/protein mixture drink is only suggested for long duration workouts over 2 hours.
How to Choose the Right Sports Drink?
Unfortunately, there is no scientific way to determine this. The best sports drink for you is the one you can tolerate at full concentration. If you dilute a sports drink so you can tolerate it, then you are most likely not getting enough carbohydrates and electrolytes, which is the purpose of consuming a sports drink versus water. Taste is important. Choose one you like and one that you will be motivated to drink throughout your workout! Another important factor to consider is the type of drink they will be serving on race day. For sprint and Olympic distance triathlons, it probably does not matter as much since the time on course is much shorter and you don’t need to carry 5000 bottles! However, in long course triathlons, especially Ironman, you will mostly like be utilizing the water stops. It’s best to try and train with what they serve on course so you can tolerate it on race day. If your a heavy sweater or if race conditions are hotter and more humid than normal, you might also need to consider the electrolyte content of the drink and/or consider taking an electrolyte pill. 

Various Popular Sports Drinks

Sports Drink
per directions
Carbohydrate (g)
% CHO
Protein
Calories
Sodium (mg)
Potassium (mg)
Carbohydrate Source
Accelerade
21
7
5
120
210
85
Sucrose, fructose, maltodextrin, whey and soy isolates 
Cytomax
13
5.4
0
50
55
30
Maltodextrin, fructose, dextrose
EFS (2 scoops in 24 oz bottle)
11
5.0
0.7
64
200
107
Complex carbs, sucrose, fructose
Fluid Performance 
24
8
0
100
200
65
Maltodextrin, fructose
Ironman Perform
17
6
0
70
190
10
Maltodextrin, fructose, dextrose
GU Brew
26
8
0
100
250
40
Maltodextrin, fructose
Gatorade
14
5.8
0
50
110
30
Sucrose, glucose, fructose
HEED (2 scoops in 24 oz bottle)
17
7.0
0
67
41
11
Maltodextrin, xylitol, white stevia
Perpetuem
18
7.5
2
87
77
52
Maltodextrin, soy isolates
Powerade
15
6.0
0
56
52
32
Maltodextrin, HFSC
(Information from various product labels)
In Summary:

  • More is not better. The body can only absorb so much ingested CHO. Studies have indicated that a combined source of carbohydrates, such as glucose/glucose polymers and fructose, can have a higher oxidation rate of CHO and increase fluid delivery while decreasing gastrointestinal stress.
  • The ideal concentration of carbohydrates is between 6-8%. Gatorade has a concentration of about 6% and has the ability to empty from the stomach just as quickly has plain water. Anything above 8% will delay stomach emptying and can cause gastrointestinal distress.
  • A sodium level of about 110 mg per 8 ounces of liquid enhances taste, optimizes absorption, and maintains body fluids. Many sport nutritionists suggest a drink with at least 200 mg of sodium per 8 ounces to decrease the chances of developing hyponatremia (low blood sodium concentration) (1). 
  • It is important to choose a sports drink that you can tolerate at full concentration. Diluting the drink defeats the purpose of drinking a sports drink.
  • To calculate your sweat rate and possible hydration needs, review my post on Hydration. Sports nutritionists suggest consuming about 100-250 calories (25-60g) of carbohydrates per hour during workouts (2), which can come from a combination of sports drinks, gels, bars, etc.   
~ Happy Training!



References
  1. Seebohar B. (2004). Nutrition periodization for endurance athletes. Boulder, CO: Bull Publishing Co.
  2. Clark N. (2008) Nancy Clark’s Sports Nutrition Guidebook, 4th Ed. Champaign, IL: Human Kinetics. . 

Nutrition Tuesday: Hydration

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Water and hydration is essential to life. Water makes up about 66% of the human body. Water runs through the blood, inhabits cells, and everywhere in between. Our brains are actually composed of about 85% water and proper hydration plays a role in memory functions (2). So start your morning off with a big old glass of H2O!

Proper hydration is also essential to sports performance. Studies have found that athletes who lose as much as 2% of their body weight through sweating can have a drop in blood volume which results in the heart having to work harder to circulate the blood. A drop in blood volume can also lead to muscle cramps, dizziness, fatigue, and heat illnesses such as heat exhaustion or heat stroke (3).

Common causes of dehydration in athletes are:

  • Inadequate fluid intake
  • Excessive sweating
  • Failure to replace fluids losses during activity and post-activity
  • Exercising in dry, hot environments
  • Drinking only when thirsty

Common ways athletes lose water:

  • High Altitude – Exercising at altitude increases your fluid losses and thus increasing your fluid needs.
  • Temperature – Exercising in the heat increases your fluid losses. Also, exercising in cold temperatures can impair your ability to recognize fluid losses and more fluid is lost during respiration.
  • Sweating – Everyone has their own unique sweat lost rate. It is important to know your sweat lost rate to be ability to calculate your hydration needs for daily activities, during exercise, and post-exercise recovery.
  • Exercise duration and intensity – The longer the the exercise period, the more you need to drink.

How to calculate your sweat rate:

  1. Empty your bladder and weigh yourself nude. Record weight.
  2. Do workout and drink as you normally would.
  3. Record approximate volume of fluid intake during exercise.
  4. Towel dry, empty bladder, and weight yourself nude again. Record weight.
  5. Subtract post-exercise weight from pre-exercise weight to get the number of pounds you lost during exercise.
  6. To find out how much fluid ounces of water you lost, multiply pounds lost by 16 to get the fluid ounces of water you lost during exercise.
  7. To determine hourly fluid intake needs, add to ounces of fluid you lost during exercise to the number of fluid ounces you consumed during exercise and divide by the number of hours spent exercising.

Note: Sweat rate can vary due to heat, humidity, and an elevated heart rate. Humidity levels over 75% will contribute to an increased risk of heat injury. When heat and humidity are above 75 degrees and 75%, respectively, multiple your hourly fluid needs by a factor of 1.2-1.6 (4).

Here’s a great handout from the University of Arizona on fluid needs and recovery: Sweat Rate and Fluid Replacement Calculations with Recovery Plans

General Guidelines for Hydration (3)

Hydration throughout the day:

  • Drink about 6-8 8 oz of water a day (whether you plan on exercising or not)

Hydration pre-exercise:

  • Drink about 15-20 fl oz, 2-3 hours before start of exercise
  • Drink 8-10 fl oz, 10-15 min before start of exercise

Hydration during exercise:

  • Drink 8-10 fl oz every 10-15 min during exercise
  • If exercising longer than 90 mins or 60 minutes at high intensity, drink 8-10 fl oz of sports drink every 15-20 minutes 

Hydration after exercise:

  • Drink 20-24 fl oz of water for every pound lost during exercise
  • Consume a 4:1 ratio of carbohydrate to protein drink within 2 hours of exercise to replenish glycogen stores

Now, in rare cases, it is possible to consume too much water. This is called hyponatremia, or water intoxication. Drinking excessive water can cause a low concentration of sodium in the bloodstream and could possibly lead to death.

I have a few posts in the works on sports drinks and recovery drinks so look for those in the near future!

Have a happy, safe, and hydrated 4th of July! Remember, alcohol actually dehydrates you so drink lots of water!

References

1. Gowin J. Why Your Brain Needs Water. Available at: http://www.psychologytoday.com/blog/you-illuminated/201010/why-your-brain-needs-water. Accessed July 3, 2012.
2. Exercise and Fluid Replacement, ACSM Position Stand, American College Of Sports Medicine, Medicine and Science In Sports & Exercise, 2007.
3. How to Caluclate Your Sweat Rate. Available at: . Accessed July 3, 2012.

Nutrition Tuesday: Hydration

Posted on by
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Water and hydration is essential to life. Water makes up about 66% of the human body. Water runs through the blood, inhabits cells, and everywhere in between. Our brains are actually composed of about 85% water and proper hydration plays a role in memory functions (2). So start your morning off with a big old glass of H2O!

Proper hydration is also essential to sports performance. Studies have found that athletes who lose as much as 2% of their body weight through sweating can have a drop in blood volume which results in the heart having to work harder to circulate the blood. A drop in blood volume can also lead to muscle cramps, dizziness, fatigue, and heat illnesses such as heat exhaustion or heat stroke (3).

Common causes of dehydration in athletes are:

  • Inadequate fluid intake
  • Excessive sweating
  • Failure to replace fluids losses during activity and post-activity
  • Exercising in dry, hot environments
  • Drinking only when thirsty

Common ways athletes lose water:

  • High Altitude – Exercising at altitude increases your fluid losses and thus increasing your fluid needs.
  • Temperature – Exercising in the heat increases your fluid losses. Also, exercising in cold temperatures can impair your ability to recognize fluid losses and more fluid is lost during respiration.
  • Sweating – Everyone has their own unique sweat lost rate. It is important to know your sweat lost rate to be ability to calculate your hydration needs for daily activities, during exercise, and post-exercise recovery.
  • Exercise duration and intensity – The longer the the exercise period, the more you need to drink.

How to calculate your sweat rate:

  1. Empty your bladder and weigh yourself nude. Record weight.
  2. Do workout and drink as you normally would.
  3. Record approximate volume of fluid intake during exercise.
  4. Towel dry, empty bladder, and weight yourself nude again. Record weight.
  5. Subtract post-exercise weight from pre-exercise weight to get the number of pounds you lost during exercise.
  6. To find out how much fluid ounces of water you lost, multiply pounds lost by 16 to get the fluid ounces of water you lost during exercise.
  7. To determine hourly fluid intake needs, add to ounces of fluid you lost during exercise to the number of fluid ounces you consumed during exercise and divide by the number of hours spent exercising.

Note: Sweat rate can vary due to heat, humidity, and an elevated heart rate. Humidity levels over 75% will contribute to an increased risk of heat injury. When heat and humidity are above 75 degrees and 75%, respectively, multiple your hourly fluid needs by a factor of 1.2-1.6 (4).

Here’s a great handout from the University of Arizona on fluid needs and recovery: Sweat Rate and Fluid Replacement Calculations with Recovery Plans

General Guidelines for Hydration (3)

Hydration throughout the day:

  • Drink about 6-8 8 oz of water a day (whether you plan on exercising or not)

Hydration pre-exercise:

  • Drink about 15-20 fl oz, 2-3 hours before start of exercise
  • Drink 8-10 fl oz, 10-15 min before start of exercise

Hydration during exercise:

  • Drink 8-10 fl oz every 10-15 min during exercise
  • If exercising longer than 90 mins or 60 minutes at high intensity, drink 8-10 fl oz of sports drink every 15-20 minutes 

Hydration after exercise:

  • Drink 20-24 fl oz of water for every pound lost during exercise
  • Consume a 4:1 ratio of carbohydrate to protein drink within 2 hours of exercise to replenish glycogen stores

Now, in rare cases, it is possible to consume too much water. This is called hyponatremia, or water intoxication. Drinking excessive water can cause a low concentration of sodium in the bloodstream and could possibly lead to death.

I have a few posts in the works on sports drinks and recovery drinks so look for those in the near future!

Have a happy, safe, and hydrated 4th of July! Remember, alcohol actually dehydrates you so drink lots of water!

References

1. Gowin J. Why Your Brain Needs Water. Available at: http://www.psychologytoday.com/blog/you-illuminated/201010/why-your-brain-needs-water. Accessed July 3, 2012.
2. Exercise and Fluid Replacement, ACSM Position Stand, American College Of Sports Medicine, Medicine and Science In Sports & Exercise, 2007.
3. How to Caluclate Your Sweat Rate. Available at: . Accessed July 3, 2012.

Nutrition Tuesday: Hydration

Posted on by
Reply

Water and hydration is essential to life. Water makes up about 66% of the human body. Water runs through the blood, inhabits cells, and everywhere in between. Our brains are actually composed of about 85% water and proper hydration plays a role in memory functions (2). So start your morning off with a big old glass of H2O!

Proper hydration is also essential to sports performance. Studies have found that athletes who lose as much as 2% of their body weight through sweating can have a drop in blood volume which results in the heart having to work harder to circulate the blood. A drop in blood volume can also lead to muscle cramps, dizziness, fatigue, and heat illnesses such as heat exhaustion or heat stroke (3).

Common causes of dehydration in athletes are:

  • Inadequate fluid intake
  • Excessive sweating
  • Failure to replace fluids losses during activity and post-activity
  • Exercising in dry, hot environments
  • Drinking only when thirsty

Common ways athletes lose water:

  • High Altitude – Exercising at altitude increases your fluid losses and thus increasing your fluid needs.
  • Temperature – Exercising in the heat increases your fluid losses. Also, exercising in cold temperatures can impair your ability to recognize fluid losses and more fluid is lost during respiration.
  • Sweating – Everyone has their own unique sweat lost rate. It is important to know your sweat lost rate to be ability to calculate your hydration needs for daily activities, during exercise, and post-exercise recovery.
  • Exercise duration and intensity – The longer the the exercise period, the more you need to drink.

How to calculate your sweat rate:

  1. Empty your bladder and weigh yourself nude. Record weight.
  2. Do workout and drink as you normally would.
  3. Record approximate volume of fluid intake during exercise.
  4. Towel dry, empty bladder, and weight yourself nude again. Record weight.
  5. Subtract post-exercise weight from pre-exercise weight to get the number of pounds you lost during exercise.
  6. To find out how much fluid ounces of water you lost, multiply pounds lost by 16 to get the fluid ounces of water you lost during exercise.
  7. To determine hourly fluid intake needs, add to ounces of fluid you lost during exercise to the number of fluid ounces you consumed during exercise and divide by the number of hours spent exercising.

Note: Sweat rate can vary due to heat, humidity, and an elevated heart rate. Humidity levels over 75% will contribute to an increased risk of heat injury. When heat and humidity are above 75 degrees and 75%, respectively, multiple your hourly fluid needs by a factor of 1.2-1.6 (4).

Here’s a great handout from the University of Arizona on fluid needs and recovery: Sweat Rate and Fluid Replacement Calculations with Recovery Plans

General Guidelines for Hydration (3)

Hydration throughout the day:

  • Drink about 6-8 8 oz of water a day (whether you plan on exercising or not)

Hydration pre-exercise:

  • Drink about 15-20 fl oz, 2-3 hours before start of exercise
  • Drink 8-10 fl oz, 10-15 min before start of exercise

Hydration during exercise:

  • Drink 8-10 fl oz every 10-15 min during exercise
  • If exercising longer than 90 mins or 60 minutes at high intensity, drink 8-10 fl oz of sports drink every 15-20 minutes 

Hydration after exercise:

  • Drink 20-24 fl oz of water for every pound lost during exercise
  • Consume a 4:1 ratio of carbohydrate to protein drink within 2 hours of exercise to replenish glycogen stores

Now, in rare cases, it is possible to consume too much water. This is called hyponatremia, or water intoxication. Drinking excessive water can cause a low concentration of sodium in the bloodstream and could possibly lead to death.

I have a few posts in the works on sports drinks and recovery drinks so look for those in the near future!

Have a happy, safe, and hydrated 4th of July! Remember, alcohol actually dehydrates you so drink lots of water!

References

1. Gowin J. Why Your Brain Needs Water. Available at: http://www.psychologytoday.com/blog/you-illuminated/201010/why-your-brain-needs-water. Accessed July 3, 2012.
2. Exercise and Fluid Replacement, ACSM Position Stand, American College Of Sports Medicine, Medicine and Science In Sports & Exercise, 2007.
3. How to Caluclate Your Sweat Rate. Available at: . Accessed July 3, 2012.