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WHEN
THE HEAT IS ON - HYDRATE! |
Summer is
here! When the heat is on almost all runners and
walkers want to know everything they can about hydration,
fuel selection and electrolyte supplements for coping
with the heat. Remember, we are all one-of-a-kind
and each person will respond biochemically in a unique
manner. On average we lose a litre of fluid per hour
of exercise. When we exercise we loose water through
the body’s cooling mechanism, evaporative sweat.
Performance will deteriorate dramatically with a
two to three percent loss of fluids, any loss greater
than this is dangerous. Humidity, individual metabolism,
intensity of effort, pre-hydration, outside temperature
and duration of exercise are all factors in the rate
of fluid loss through perspiration.
Body fluid losses include both water and electrolytes.
Electrolytes are chemical substances which when dissolved
in the water within the body or lost in our perspiration
are the missing electrically charged particles or
ions necessary for cellular metabolism. Therefore,
in our hot climate drinking water all day to stay
hydrated is not the complete answer. Increases in
fluid intake will result in electrolytes being flushed
out of your body. So a good sports drink or electrolyte
capsules should be added.
The following is taken directly from “Fuel
for Success”, a Hammer Nutrition publication. You
can pick up your copy at any of our Fit2Run locations.
Over the past 20 years, we’ve had the opportunity
to observe the fueling habits of many thousands of
athletes. While the fueling protocols have varied tremendously,
here are facts which are repeated consistently in every
case:
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Experience
Fueling Success:
-Fluid intake was under 30 fluid ounces/hour.
-Electrolyte intake was between 3-6 Endurolytes,
with 4 capsules being the most often reported dose.
-Energy intake was at 300 cal/hour or less.
-Moderate simple sugar intake, favoring complex
carbs.
-Body weight at finish decreased no more than 2-3%. |
Athletes
Who Experience Fueling Failure:
-Fluid intake over 30 ounces/hr.
-Caloric intake exceeded 300 cal/hr.
-Consumed primarily simple sugar-based fuels, causing
stomach ailments.
-Sodium intake above 600 mg/hour.
-Body weight at finish was hyper-hydrated with
weight gain from 1-2%, or dehydrated at over 3%
body weight loss. |
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In closing, a few points
to remember:
-None of the statements in this article should be construed
as dispensing medical advice
-There is no “one size fits all” fueling
formula
-Never try anything in a race that you have not done
consistently during your training runs.
-At our Fit2Run stores we have all of the proper fueling
products that you need to maximize your performances
in your workouts and races.
See you on the roads and at Fit2Run,
Joe, Your Fit2Run Nutritionist
Sources:
“Nutrition for Endurance” by Dr. Bill
Misner
“Fuel for Success” Hammer Nutrition booklet
Juice Kaboose
All Fit2Run locations house a unique smoothie and
juice bar. At the Juice Kaboose, we pride ourselves
on our fresh fruit smoothies and fresh vegetable
juices. Unlike our competition, we do not add sugar,
syrups, or other artificial sweeteners to enhance
the taste of our juices and smoothies; therefore
what you taste when you sip one of our delicious
smoothies or veggie juices is 100% fresh fruit
and juices or freshly pressed veggies. In addition
to our smoothies and juices, we offer Wheatgrass,
a simple way to make sure you get all of the great
nutrients of two and a half pounds of vegetables
in a tiny one ounce shot. At our Tampa location,
we also offer freshly sandwiches with all-natural
ingredients that go great with any of our smoothies
or fruit and vegetable juices.
Rene |
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