Suggestion on proper hydration before training runs.

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2009-06-18 2:12 PM

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Hernando, Mississippi
Subject: Suggestion on proper hydration before training runs.

Here's a beginner question?

Does anyone have any suggestions on a good energy drink to take before a long training session?

I live in Mississippi, lots of heat and humidity!!!

When I start out on one of my long runs, I am fine until I hit about 5 miles and then I notice that my energy level is low. I usually just gut it out for the rest of the way. I usually drink water before my run but I don't feel that is enough.

Should I just shut up and gut it out ? Or does some of ya'll have any suggestions on what works for you?

I am very new to this swim, bike, run lifestyle so I have lot of questions.

Thanks.

2009-06-18 2:28 PM
in reply to: #2227316

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Extreme Veteran
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Chelmsford, MA
Subject: RE: Suggestion on proper hydration before training runs.

I really like the Hammer Nutrition articles on Hydration and Replenishment. Note, they do advertise their particular electrolyte replacement products, but there is also good general information. Speicifc recommendations toward the bottoms of the articles.
http://www.hammernutrition.com/za/HNT?PAGE=ARTICLE&ARTICLE.ID=8691&OMI=&AMI=&RETURN_URL=/za/HNT%3FPAGE%3DTRAININGTIPS%26OMI%3D%26AMI%3D&RETURN_TEXT=Performance%20Tips
http://www.hammernutrition.com/za/HNT?PAGE=ARTICLE&ARTICLE.ID=299&OMI=&AMI=&RETURN_URL=/za/HNT%3FPAGE%3DTRAININGTIPS%26OMI%3D%26AMI%3D&RETURN_TEXT=Performance%20Tips

Their advice fits in line with my limited personal experience. Personally I'll drink ~16-20 oz in the hour before exercise on a humid day and then 1 bottle (22 oz) per hour.  This keeps me fine for runs of up to 2 hours. I'm 6'0", 205# currently, and a very heavy sweater.

2009-06-18 2:36 PM
in reply to: #2227316

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Subject: RE: Suggestion on proper hydration before training runs.
calbears28 - 2009-06-18 3:12 PM

Here's a beginner question?

Should I just shut up and gut it out ?



Others might disagree, but shutting up and gutting it out is the last thing you should do.  If you do that, you'll stop enjoying the workouts and all this training will (IMO) lose its purpose.

Also, I second what Beej said about the Hammer products.  I'd also try Nuun.  Anything with some electrolytes, especially if you're going to be sweating a ton, which it sounds like you will be.

2009-06-18 2:38 PM
in reply to: #2227316

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Not a Coach
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Media, PA
Subject: RE: Suggestion on proper hydration before training runs.
Start reasonably well hydrated (water is fine).  If necessary, carry additional fluids with you (water or sports drink).  You shouldn't need an "energy" drink before a training session unless you are looking to get some quick calories in for fuel (e.g., haven't eaten in awhile).
2009-06-18 2:42 PM
in reply to: #2227316

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Elite
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Roswell, GA
Subject: RE: Suggestion on proper hydration before training runs.

It sounds like you need to drink more water between work outs and get acclimated to the heat.  It is near impossible not to suffer a bit on a run this time of year when the sun is beating down on you, but the more you do it the easier it gets.  As far as hydrating, drink a lot of water all day long.  I use the pee color test myself, but others use scales or checking the stretchiness of their skin. 

2009-06-18 2:47 PM
in reply to: #2227407

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Sensei
Sin City
Subject: RE: Suggestion on proper hydration before training runs.
Lots of water.  I would make sure I started to drink several hours before you know you are going to start.

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