We can all agree that the weather has been a little unpredictable lately. As a runner, you have to prepare for all conditions while training and competing. The heat is a definite factor that if not prepared for can negatively affect your running performance.
When it’s hot and humid, taking only water out on a run can actually be quite dangerous. Incorporating a sports nutrition product that contains electrolytes is key to staying properly balanced and hydrated.
What do I mean by properly balanced?
Think of electrolytes and hydration as being united. Electrolytes are necessary for muscle and nerve function, body-fluid balance, and the functioning of your cardiac and digestive systems.
The four major electrolytes that maintain the body’s fluid balance are sodium, potassium, magnesium, and calcium.
• Hypernatremia: Too much salt, not enough water.
• Hyponatremia: Too much water, not enough salt.
Symptoms to be aware of: nausea, lethargy, fluid retention, confusion or sudden change in behavior, muscle cramping, severe muscle weakness, rapid or irregular heartbeat, seizures, chest pain
Recommendations: Drink 3 to 8oz. every 15 to 20 minutes, but drink based on thirst not ahead of thirst to maintain proper fluid balance
Consume 10 to 20 grams (40 to 80 calories) of carbohydrates per hour. Start at lower range and build if you need to during training
Weigh yourself, go out for an hour run without taking in any fluids, then weigh yourself post run. The difference will tell you how much your body sweats out each hour.
Does your face have a white, grainy, salty residue? Do you notice it on your clothes as well? You are then considered a “salty sweater” and will need to consume a higher amount of salt pre, during, and post run.
The average amount a person sweats is 50 0mg /lb sweat. Losing one pound in two hours means your sodium losses equal around 2,000mg. If you are a salty sweater, your sodium loss is most likely higher.
Choice picks: CoCo Libre Organic Coconut Water is the only organic coconut water on the market. With no added sugar, this natural hydration delivers electrolytes that balance the body. CoCo Libre ingredients are potassium, magnesium, calcium and sodium.
Motive Pure is Electrolyte Hydration. It provides nutrients and helps your body absorb water. Just mix with water and drink. Motive pure is all natural and contains water, citric acid, and electrolytes. It is zero calories and zero sugar.
Train with these different types of fuels before using in competition. See what works best for you.
For more information, contact us today www.kellyschoice.org and follow us on twitter.com/kellyschoicellc; facebook.com/kchoicellc; Instagram @kellyschoicenutrition; you tube- subscribe at Kelly’s Choice
Resource: Nutrition Peridodization for Athletes by Bob Seebohar, MS, RD, CSSD, CSCS
Posts by Kelly Springer, RD
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