Fluid Facts for Runners
by
Cathy Deics, Nutrition and Fitness Expert
Water is one of six essential nutrients that the human body must ingest regularly in order to properly function on a daily basis. Add physical activity, summer heat and the high humidity we experience in the Midwest and our fluid needs can double or even triple at times. Because our bodies are 60-70% water, ignoring fluid needs is a sure way to lose concentration, coordination and endurance capacity which all affect our performance level. Research indicates when runners experience just a 1% change in body weight due to the effects of dehydration, optimal performance can be negatively affected by as much as 10%.
While there are a variety of beverage options to choose from when deciding what to drink before, during and after running, below is a review of the more popular beverages. Choose and plan carefully in order to keep you on top of your hydration needs.
Water is a great natural way to replace essential fluid losses. A minimum of 16 cups (1 gallon) per day is essential for most runners. Begin your morning with a glass full of water and continue to hydrate throughout the day. Carry at least one water bottle to work or school and continue to fill it throughout the day. Plan your running routes around water stops or carry water on you using a hydration belt. Cold water (40 degrees F) is absorbed by our bodies faster. A mouthful from a water fountain equals about one ounce. To get a cup of water, you’ll need to take 8 big swallows. While running, drink a ½ cup to 1 cup every 15 minutes to delay fatigue. Flavored waters offer an alternative to plain water which can be more appealing to some runners.
Sports drinks are recommended for running activities which last at least an hour. These drinks (Powerade, Gatorade, Accelerade) contain flavor as well as electrolytes such as sodium and potassium which replace what is lost through sweat. The carbohydrates which are in these sports drinks will provide an immediate fuel source for working muscles. Those that contain around 14 grams carbohydrate per 8 ounces have been demonstrated by research to help fuel the active body quickly and supply enough energy to working muscles.
Energy drinks (Red Bull, Monster Energy, Rockstar) refer to beverages which contain caffeine in combination with other ingredients such as taurine, guarana and B vitamins. The term “energy drink” was created by companies in the beverage industry and is not recognized by the United States Food and Drug Administration. There is limited evidence that consuming these drinks can significantly improve physical or mental performance. The amount of research is very limited and it is unknown if any enhancement effects are due to caffeine, herbal ingredients or a result of the combination found in the drinks.
Tips to keep in mind when planning for fluid needs:
- Do NOT rely on thirst. When your body temperature is elevated by running, your thirst mechanism can be delayed or even non-existent. By following a planned fluid drinking schedule before, during and after running, you will help your body stay properly hydrated allowing you to feel and perform your best.
- Use the COLOR of your urine to determine your hydration level. Once your urine color reaches an apple juice shade, you are dehydrated. You should be urinating at least 4 times per day.
- Weight loss during a run is NOT fat loss. It is an indicator of fluid loss. Sweat rates vary from person to person. To determine your sweat rate, use the following equation:
Weight lost during exercise (in ounces) + fluid consumed during exercise (in ounces) = the amount (in ounces) you should be drinking to replace sweat losses. (This does not account for any urine loss if a person needs to stop during running and use the restroom.)
- Milk, juice, yogurt and watery foods like lettuce and watermelon can also count towards total fluid needs. Coffee and pop contribute to fluids, although their nutritional value is next to nothing.
- Alcohol has a diuretic effect. If you choose to drink an alcoholic beverage, only drink in moderation, and drink lots of extra water along with some carbohydrate and protein to buffer the effect of alcohol on muscle breakdown.
The bottom line – drink responsibly. Don’t let dehydration hinder your ability to enjoy running and perform your best.
Cathy Deics, LRD, a spokesperson for the Gatorade Sports Science Institute, counsels casual and competitive athletes in her private practice www.mycoachcathy.com. She has been a competitive marathoner and triathlete for the past 10 years. To learn more about how nutrition and fitness coaching can enhance your game check out her website.
References:
Bell-Wilson, J. “Eating for Endurance; Nutrition Needs of Power Player”. Today’s Dietitian, March 2006, pp.42-50.
Gatorade Sports Science Institute (www.gssiweb.com)
Nancy Clark’s Food Guide For Marathoners, Nancy Clark. 2007.
Nancy Clark’s Sports Nutrition Guidebook, Nancy Clark. 2nd Edition. 1997.
|
