She is the incoming Stanford non-operative sports medicine fellow in Physical Endueance and Rehabilitation. css ,this. parse this. You may feel like you just cannot drink enough to achieve the hydration you need.

Hydration strategies for hot weather endurance activities -

Consume a zero calorie electrolyte only drink when exercising for under this time as your muscles should not need the extra energy. Plan ahead how much food you will need for your workout or event per hour but take slightly more than you need in case you underestimate.

As much as it is important to consume electrolytes, it is equally as important to consume the right amount. Over dilution of electrolyte drink prevents your body absorbing the fluids you have taken in. Under dilution will mean that you will not quite meet the demands of replacement.

Follow these principles as a general guideline:. Even if you have achieved perfect hydration during your workout, this can still be undone if you do not stay on top of your hydration post exercise. If you train later in the day, aim to consume around 2 liters of water through your day. Consider milk as post activity hydration.

This can be very effective, as this study has concluded. As milk is not easily digested during exercise, its consumption is not recommended during your workout.

However, the potassium and protein content of milk make it ideal for post-activity recovery. In addition to basic guidelines, there are many factors dependent on personal demands and conditions that you may need to consider when you adjust your consumption:.

Once you have taken these factors into account, adjust your dilution of sports drink accordingly. It may take a few goes to get this to the best level for you. For every lb of weight lost, rehydrate with 16 to 24 oz of fluid.

If you have gained weight, this is an indicator that you are overhydrating during exercise. Electrolyte replacement after exercise is dependent upon the amount of fluid lost during exercise. If you find that you have to replace a lot of fluid to maintain your pre-exercise weight, add an electrolyte beverage in alongside your water to avoid hyponatremia.

Your post-exercise meal can also contribute towards meeting your electrolyte needs. Because sodium is the main electrolyte lost through sweating, prioritize salty foods after exercise.

These recommendations apply to all running durations — whether you are completing a short or long run. However, if you are planning to run a shorter distance 3 miles or less and do not want to carry fluids during your run, just make sure that you hydrate before your run and replenish your fluid and electrolyte stores after your run by following the guidelines provided in Tables 1 and 3.

While the formal fluid and electrolyte guidelines provide runners with valuable technical information, it can still be difficult to implement and personalize these concepts in practice.

Here are some strategies to assist you in achieving optimal hydration throughout endurance exercise:. nutrition county healthwellness Cache County finance directory Extension Directory expert homeandcomm home and community Jenna Dyckman level-up Jenna Dyckman Extension Assistant Professor Cache County.

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October 16, Electrolytes and Endurance Performance Electrolytes are minerals that are often characterized by their ability to carry an electric charge when dissolved in water.

Risks of Fluid-Electrolyte Imbalances Fluid-electrolyte imbalances can be associated with a variety of health conditions, but the two main issues facing runners are dehydration and overhydration. Mild dehydration can be identified by being able to recognize these common symptoms: Thirst Fatigue Dry mouth Dark-colored urine Dizziness Headache Muscle cramping If dehydration progresses to moderate and severe stages, symptoms often escalate to nausea, confusion, and even lethargy.

Fluid and Electrolyte Recommendations for Endurance Runners Determining fluid and electrolyte needs as an endurance runner can be challenging because there are a variety of conflicting recommendations. Table 1. Fluid and electrolyte recommendations before exercise Fluid Recommendation Electrolyte Recommendation Two to four hours before exercise, runners should drink 0.

Table 2. Fluid and electrolyte recommendations during exercise Fluid Recommendation Electrolyte Recommendation Drink 4 to 6 oz of fluid every 15 minutes throughout exercise. As a good rule of thumb, one big gulp is about 1 oz of fluid. If you are exercising for less than an hour, electrolyte supplementation is not necessary.

Table 3. Fluid and electrolyte recommendations after exercise Fluid Recommendation Electrolyte Recommendation To assess fluid loss, weigh yourself before and after exercise.

Strategies to Achieve Optimal Hydration While the formal fluid and electrolyte guidelines provide runners with valuable technical information, it can still be difficult to implement and personalize these concepts in practice. Here are some strategies to assist you in achieving optimal hydration throughout endurance exercise: Practice!

If you want to perform your best during competition, you need to practice your hydration plan in training. Try different electrolyte products, and practice drinking enough fluid before and during your run.

If you find you are unable to drink enough fluid during exercise and notice symptoms of dehydration, practice increasing the amount of fluid you drink each time you run. You can train your stomach to tolerate more fluid as you go. This can be by as little as drinking an extra ounce 1 big gulp of fluid during each hour of your run until you reach your hydration goal.

Find a way to carry fluid with you while you run. Choose a backpack, vest, belt, or any other method that allows you to hydrate while exercising. Get used to using this tool in training. If you are preparing for a long run, drop off a bottle of water or sports drink along the route you will run, so you do not have to carry all of your fluid at once.

You can leave it in a bush or behind a rock, so nobody takes it. You can also plan a route that passes by a water fountain, so you can stop for a refill.

Alternate between drinking water and an electrolyte-containing beverage while running. This will help maintain your fluid-electrolyte balance during exercise. If you find it difficult to drink while running, take the time to slow to a walk and rehydrate.

Walking will make drinking much easier. You will lose more time from becoming dehydrated than you will to take quick hydration breaks. Rotate using the electrolyte products that you like, so you do not get sick of them.

If you only like a single product, try rotating flavors to provide more variety. Do not waste water by pouring it on your body! Our bodies cool most efficiently from the inside out.

If you begin to overheat, drink up. You still need to hydrate when running in the cold. Because our bodies do not become as thirsty in cooler climates, you may have to drink according to schedule rather than thirst.

Set a timer on your watch if you need the reminder to hydrate. Pay attention to the color of your urine as an indicator of hydration status. When adequately hydrated, your urine should be pale yellow — similar to the color of lemonade.

If your urine is clear, you are likely drinking too much. If it is dark, resembling the color of apple juice, you need to drink more. References American Lung Association , November Exercise and Lung Health.

Armstrong, L. Rehydration during Endurance Exercise: Challenges, Research, Options, Methods. Nutrients, 13 3 , Water and Healthier Drinks.

Clevland Clinic. Does Hypohydration Really Impair Endurance Performance? Methodological Considerations for Interpreting Hydration Research. Sports medicine , 49 2 , — Rosenbloom CA. Sports nutrition: A Handbook for Professionals.

Academy of Nutrition and Dietetics. Klingert, M. Exercise- Associated Hyponatremia in Marathon Runners. Journal of Clinical Medicine , 11 22 , Narrative Review of Hydration and Selected Health Outcomes in the General Population.

Nutrients , 11 1 , Nutrition and Altitude: Strategies to Enhance Adaptation, Improve Performance and Maintain Health: A Narrative Review. Hydration Status, Fluid Intake, Sweat Rate, and Sweat Sodium Concentration in Recreational Tropical Native Runners.

Nutrients , 13 4 , Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance.

Journal of the Academy of Nutrition and Dietetics , 3 , Hydration Basics for Endurance Runners. Authors Madison Gunter , RD, Master of Public Health Student Jenna Dyckman , RD, MS, Extension Assistant Professor Madison Gunter.

Balanced recovery snacks hot Ginger cookies recipe bring up nutrition questions for triathletes who are training and competing in endursnce heat:. With summers acttivities hotter and longer, here are some practical hot weather sports nutrition tips. Normal body temperature is When you exercise, your body temperature increases. At °, you are in the danger zone. If you were to really overheat and get to