Master of Science degree in Exercise Physiology. I am a certified sports nutritionist through the International Society of Sports Nutrition,I teach spinning and I am CPR certified. I have finished the 2006 Boston marathon, 2006 IMFL, 2007 Ironman world Championship and I am qualified for the 2007 Ironman 70.3 World Championship. I write for Triathlete magazine and I love writing for BT.com!
Member Question: Run Hydration and Nutrition for Ironman Louisville On long runs, I've been taking 4-oz of Gatorade Endurance every 10-minutes, for a total of about 24-oz an hour. Should I boost my liquid consumption on the runs?
Member Question from g_schotts
"I'm training for my first IM - Ironman Louisville and have managed to really confuse myself over hydration quantities. I expect the race to be hot and humid, which matches my training environment in southeast Texas. I did a sweat rate test yesterday during a long run. Results are below:
Initial Wt: 184.0 Final Rate: 176.5 Consumption: 70 oz of GE Total Loss: 156 oz Duration: 2hr 20 min
Conditions were hot (low 90's) and humid. I calculated my sweat rate at 67-oz per hour. I've read that most people will be unable to process much more than 30-oz per hour, but that to keep from dehydrating, you should try to have no more than a 3% drop is weight. Those two factors don't add up for me. Based on my sweat rate, it there a good starting point for me to use in planning race-day hydration? On long runs, I've been taking 4-oz of Gatorade Endurance every 10-minutes, for a total of about 24-oz an hour. [.....]
Become a Performance Member to read the rest of this article! If you are already a donating member, please logon to read the rest of this article.
(7) CLICK ON STAR TO VOTE!
Become a 
Email
Print
