I am a runner, and I have noticed that some days I feel like crap after 6 miles, while others I breeze through 12 and stop only because of time constraints.
I have tried my best to identify the cause of this. I used to attribute it solely to the amount of rest time since the last lengthy run, but even after a couple days of rest I often have a crappy run.
A few weeks ago I happened to feel particularly energetic, even though I had ran ten the prior day – it occurred to me that I had been drinking water all afternoon. Further experimentation seems to confirm that the water affects my overall energy level while running.
My questions:
Does this make sense? I never feel thirsty or dehydrated, but it seems to make a difference if I drink lots of water over a few hours. Guzzling a quart prior to running doesn’t seem to have the same effect.
Where is the point of diminishing returns? If I am making constant trips to the bathroom, is this the official indication that I am fully hydrated and I have reached steady state?
Any advice for water during exercise is most welcome.
Not being well hydrated definitely cuts down my endurance.
I try to keep water on hand. I don’t force myself to drink or set a certain quota, but when the water’s there, I tend to drink quite a lot of it, without even thinking about it. I have to go to the bathroom a bit more (maybe 4 times a day instead of 2) but it’s not that much of a lifestyle sacrifice.
And I have to have water while I exercise. Again, I don’t force myself to drink if I’m not thirsty, just drink as it feels like it would be refreshing and pleasant. If I’m really thirsty (usually because I haven’t kept hydrated during the day), I will need a refill on my 20 oz bottle during a 45-minute workout. I know that having water with you a bit awkward when you’re running (unless you’re on a treadmill).
I carry a small-ish bottle of water with me, pretty much everywhere. that helps, I think. Also - if you start feeling just slightly hungry, don’t eat. Take a few drinks of water, and wait a few minutes. You’ll be surprised, how often you think you’re hungry but are actually just thirsty.
If I run over an hour, I carry water, as others have mentioned. If you’re keeping well hydrated otherwise (having a water bottle on your desk at work all day helps - it’s there, you drink it) you should be good to go.
Keep in mind that what you EAT also plays a role. So even on a day you’re well hydrated, you may have a junk run. I find my runs suck when I’ve eaten a heavier than normal meal. So while hydration will help, it may not be the only factor.
And this is gross, but helpful: look at your pee. If it’s dark yellow, you need more water. If it’s paler, that means you’re getting enough (keep in mind that vitamins may skew those results, but you know what I mean, right?).
If you are not thirsty, and your piss is a pale straw colour, you’re probably not dehydrated.
Some of the new bodyfat% scales claim to be able to track hydration as well as BF%. This makes some sense because bodyfat% via bioelectric impedance is confounded with hydration. However, I don’t know how these devices separate out BF% from hydration, so I don’t know how useful such a device might actually be.
Well, there’s no point in being overhydrated, and overdrinking during exercise can lead to hyponatraemia which is certainly more serious than mild dehydration (check out Tim Noakes’ Lore of running - and excellent book).
I would expect your peformance differences to probably not be hydration-related, but we are all experiments of one, so all I’d suggest is for you to vary your daily fluid intake until you find what feels optimal.
I can testify as to what happens if you don’t hydrate enough. I was on a 75 mile bike tour in 95-100 degree temps and I did not drink enough. I didn’t feel thristy, and just did not drink enough water.
By the end of the day, I was a wreck. I could barely walk. My riding partner picked up on this and told me to start drinking water. Over the course of the next hour I drank almost a gallon before I finally felt the need to go pee. :eek:
That is one mistake I swear I will never make again. Drink early (before the ride/run) and drink often (while riding/running) before you feel thirsty. Long rides/runs have something to replenish electrolytes.
When I was at search and rescue school with the Civil Air Patrol we would wake up in the morning and the first thing we did was drink an entire liter of water. By pre-hydrating for the day it was thought we would be less likely to become dehydrated.
Also, drink luke warm water, not ice cold water, as it is more easily absorbed by the body. (as explained to us by AF personal)
Also, drinking enough water to become hyponatramic is difficult in the short term. You have to workout for a good long time (several hours) and not take any Na+ back in. You’ll also notice the more you work out and sweat, over time, the less Na+ you loose in your sweat.
Yes, you are quite right - and the examples Noakes gives are of runners becoming hyponatraemic during ultra races where they were on their feet for several hours.
Having said that, I don’t think anyone should slavishly cram as much H20 down their gullet as they can while exercising - basically ad lib should be fine, almost always.
I’m glad that the responses here confirm my observations (with caveats such as scout1222 pointed out about how food plays an equally important role).
I think I will continue my new practice of keeping a coffee mug of water at my desk throughout the afternoon (You’re right, Podkayne, I seem to drink it without even noticing). As for the loss of Na+, I’ll try to get a supply of those gel packs for long runs. The only reason I don’t use them more is that they are only available at sporting goods stores, so I need to make a special trip to stock up.
Anyone have opinions on handling the loss of electrolytes? Gels ok? Other way?
electrolyte management is another interesting topic. My $0.02 guess is that the majority of people take in too much Na+ between table salt and their diet.
Do you frequently get cramps during or immediately post your workout. These cramps would be from electrolyte imbalances. If you’re not getting them, I’ll bet your electrolyte balance is okay.
If you’re going to be running for a few hours the gels are a good idea, or maybe drink a sports drink while running (I’ll frequently drink Gatorade cut in half with water)
Yeah, the exact same thing happened to me when I rode the Witchita Falls Hotter than Hell race. I did fifty miles on a mountain bike and temps reached 105 plus part of the route was on a highway access road with a killer headwind. It took an awful lot of water to rehydrate even tho’ I hadn’t felt especially thirsty during the ride. And, man, the hotel pool that evening felt amazing…
I rarely have a hydration problem because I hydrate continuously throughout the day. Usually for each glass of tea or diet coke, I also wind up drinking a liter of water. I know I’m well hydrated because my urine is almost transparent. I probably take it to excess but it serves me well during the summer here in Texas where temps are often over 100.
When it’s really hot and I’m sweating a lot, just drinking water during a workout gives me a headache. I like to buy the powdered Gatorade so I can mix my own at a lot lower concentration than the bottled stuff.
Cyclist checking in here. In my experience, it helps to be fairly well hydrated before a race, but drinking a lot of water right before the race (before warming up) didn’t help because I would need to take a piss in the first few minutes of the race. What did help was to warm up before the race without drinking anything, and then drink a good amount water after warming up. If I did that, then I probably wouldn’t need to piss for the entire race (which could be up to 4 hours or more). Of course, I’d still need to drink water during the race.
I’m not a doctor, but what I think happened was that warming up put my body into ‘exercise mode’ and the body processed water differently (i.e., the need for sweating overrides the need for elimination by the kidneys) than when I’m not exercising. At least, that seemed to be the case for me.
As for electrolytes, I just make sure I eat enough during the ride. Nothing but water in my bottles. That’s just personal preference; I hate having sports drink leak out of the bottle and down the frame where it makes the cables on the bottom bracket shell sticky. Plus, no nasty surprises when I forget to wash out a bottle and find it a few weeks later.
