Hydration Recommendations for Nike Human Race Runners
Hydration Recommendations for Nike Human Race Runners
Practical Guidelines
Runners know proper training, recovery, nutrition, and the right race plan are all important for success. The same is true for hydration.
Depending on race intensity, weather conditions, and each individual’s unique physiology, athletes can lose a quart (32 ounces) or more of sweat per hour. Electrolyte loss – especially sodium, the most critical electrolyte lost in sweat – also varies widely among athletes. At times, sodium loss can exceed the equivalent of one teaspoon of salt in a two-hour workout.
Protecting your hydration and electrolyte status is one of the easiest and most important ways to optimize your performance and safety. When training for a race, find out what will be offered on course and consider training with it – by the time you get to your competition, you’ll know what works best for you and what to avoid. Gatorade Thirst Quencher will be served on course during the Nike Human Race.
So how should you develop a smart hydration plan for trainings and on race day?
The simplest advice is to drink enough during exercise to minimize dehydration (prevent weight lost during exercise), but avoid over-drinking (prevent weight gain during exercise).
But how much is enough? That depends on how much sweat you’re losing. You can develop a good sense of your fluid replacement needs by stepping on a scale before and after a training run. If you lose weight, increase your fluid intake the next time out to attempt to match what your body lost in sweat. Weight loss of one pound equals a fluid deficit of 16 ounces. If you’ve gained any weight at all, cut back on fluids in future sessions. After some trial and error, you’ll become good at gauging your hydration needs under varying conditions. It is important to note, weight lost during training or competition is purely water weight – fluids your body needs in order to perform and function properly – and NOT fat loss.
It’s also important to ensure adequate sodium intake during periods of heavy training, in the days leading up to races, and on race day (especially if you are a heavy sweater or if you finish workouts with your skin and clothes caked with white residue). Sodium is the most critical electrolyte lost in sweat, and, unlike water, a sports drink like Gatorade contains the right amount of sodium (110 mg per eight ounces) and other electrolytes to stimulate thirst and encourage drinking and help replace what you lose in sweat during activity.
Besides sodium, a properly-formulated sports drink should also include the right amount of carbohydrates (the primary and most important energy source for the body during exercise) to fuel working muscles, fight fatigue, and provide sweetness. Sports drinks with a carbohydrate level of about 6% (approximately 14-15 g of carbohydrates per 8 oz serving) have been demonstrated by research to promote rapid fluid absorption and supply enough energy to allow active individuals to maintain their physical performance. Sports drinks branded “low-calorie” or “low-carb” usually will not deliver the recommended amount of carbohydrate energy (30-60 grams/hour) that athletes need to perform at their peak during intense exercise.
Remember, you’re unique, so don’t copy what others are doing. Some athletes will need less fluid than you do, while others will need more.
To learn more about developing a hydration strategy that is right for you during training and on race day, visit www.gssiweb.org or www.gatorade.com.
Practical Guidelines
Runners know proper training, recovery, nutrition, and the right race plan are all important for success. The same is true for hydration.
Depending on race intensity, weather conditions, and each individual’s unique physiology, athletes can lose a quart (32 ounces) or more of sweat per hour. Electrolyte loss – especially sodium, the most critical electrolyte lost in sweat – also varies widely among athletes. At times, sodium loss can exceed the equivalent of one teaspoon of salt in a two-hour workout.
Protecting your hydration and electrolyte status is one of the easiest and most important ways to optimize your performance and safety. When training for a race, find out what will be offered on course and consider training with it – by the time you get to your competition, you’ll know what works best for you and what to avoid. Gatorade Thirst Quencher will be served on course during the Nike Human Race.
So how should you develop a smart hydration plan for trainings and on race day?
The simplest advice is to drink enough during exercise to minimize dehydration (prevent weight lost during exercise), but avoid over-drinking (prevent weight gain during exercise).
But how much is enough? That depends on how much sweat you’re losing. You can develop a good sense of your fluid replacement needs by stepping on a scale before and after a training run. If you lose weight, increase your fluid intake the next time out to attempt to match what your body lost in sweat. Weight loss of one pound equals a fluid deficit of 16 ounces. If you’ve gained any weight at all, cut back on fluids in future sessions. After some trial and error, you’ll become good at gauging your hydration needs under varying conditions. It is important to note, weight lost during training or competition is purely water weight – fluids your body needs in order to perform and function properly – and NOT fat loss.
It’s also important to ensure adequate sodium intake during periods of heavy training, in the days leading up to races, and on race day (especially if you are a heavy sweater or if you finish workouts with your skin and clothes caked with white residue). Sodium is the most critical electrolyte lost in sweat, and, unlike water, a sports drink like Gatorade contains the right amount of sodium (110 mg per eight ounces) and other electrolytes to stimulate thirst and encourage drinking and help replace what you lose in sweat during activity.
Besides sodium, a properly-formulated sports drink should also include the right amount of carbohydrates (the primary and most important energy source for the body during exercise) to fuel working muscles, fight fatigue, and provide sweetness. Sports drinks with a carbohydrate level of about 6% (approximately 14-15 g of carbohydrates per 8 oz serving) have been demonstrated by research to promote rapid fluid absorption and supply enough energy to allow active individuals to maintain their physical performance. Sports drinks branded “low-calorie” or “low-carb” usually will not deliver the recommended amount of carbohydrate energy (30-60 grams/hour) that athletes need to perform at their peak during intense exercise.
Remember, you’re unique, so don’t copy what others are doing. Some athletes will need less fluid than you do, while others will need more.
To learn more about developing a hydration strategy that is right for you during training and on race day, visit www.gssiweb.org or www.gatorade.com.
