Need advice on fluids (Read 1360 times)

Yesterday I made the rather stupid decision to run in the midday sun on my long run. I left at 11:06 and by the time I was half way through my 10km run my mouth was so dry I would have killed for water. Rather than commit such a major crime I accosted a man in his garden and begged unashamedly. That glass of iced water was the highlight of my year! I realise that as we get further into summer and my runs are getting longer, I am going to need to rehydrate during my runs. What's the best way of doing this? (Noe to JK: I am not drinking alcohol at present so no solution to be found there) I have two questions... 1.) Am I better off drinking water or sports drinks? 2.) How do I carry my drink? On a side note, despite the searing heat, sunburn, dehydration and a four minute stop at the 'water man's' house - I managed to run 10.82km in 1hr 5min at a 9:41 pace. I am pleased with that because that time includes the stop. If I take out the stop time I managed to do it at a 9:05 pace. I think if I push myself I can get my pace down to sub 9:00 soon. This run was held at the same time of day that my first race is going to be only it will be much hotter and the hills will be much steeper. Yikes! Claire xxx (Modified for rubbish spelling)

1.) Am I better off drinking water or sports drinks? 2.) How do I carry my drink?

I carry water with me on all my runs, even short ones. I don't tend to drink during the short runs, but it's nice to have it as I cool down. I use a Nathan Water belt that can carry 4 10-oz bottles, but Fuel Belt makes one too.. I take just 1 bottle on 5 miles or less and 2 bottles on 6 miles or more. For the distances I'm running (10 miles max) I don't feel the need for anything other than water. As I go longer though, I will carry Gatorade or something similar.

Doh, ok I think I get the Camelbak now - it's like a bladder filled with fluids? I can't decide whether I would prefer that or removable bottles. Claire xxx

Do you think one 22oz water bottle is enough or will I regret not getting a belt with more fluid storage?

You can also look at the Amphipod belts as they are actually expandable. You can add more bottles as necessary. That way, you don't need to be concerned about outgrowing it in the future. I would think 22ozs might not be enough on longer runs. With the Nathan belt I have, I can carry 40ozs and even then, I would be concerned once I get into my marathon training and am doing 20-mile runs.

You can also look at the Amphipod belts as they are actually expandable.

I have this system and it works very well for me, even at a fast pace. I generally don't wear it, though, unless I'm going out over 12 miles or so... but sometimes for shorter runs I will carry one of the bottles in my hand (once it's empty, it fits in my pocket and doesn't bother me much), so there are lots of ways to do it... Also consider the "fuel belt" system.. very popular with the elite-runner crowd (carries less fluids, but a little more efficiently). BTW, if you were experiencing that kind of a thirst response at around 5K, you probably were a little dehydrated when you started your run? Maybe try drinking more water throughout the day? Of course, you might then have another problem (you'll be asking that man to use his toilet)... water balance is a tricky problem! I become very jealous when you say things like "as we get further into summer"... we've got snow on the ground here...

Thanks everyone. Vicente, I was actually really well hydrated before I left as I drink water continuously during the day and I had a huge glass about 50 minutes before I left. I wonder if the dehydration could be due to the really high humidity that we have here (Auckland frequently sees 95-100% humidity in the summer)? Or maybe I am just a bit of a girl-pants when it comes to running in the heat of the day! Sistinas, it sounds like our climates are opposite! The temperature here is pretty stable. It's warm and it's moist which is why everything grows so well. The temp hits 80 at the begining of summer and pretty much stays there with little fluctuation until Autumn hits. The only real fluctuation is in the humidity. Sometimes I am sweating before I even dry off from my shower even when the temperature is only in the mid 70's. Claire xxx

Note to JK: I am not drinking alcohol at present so no solution to be found there

Wha? Huh? I'm sorry, we can no longer communicate. Your priorities are horribly skewed, and your training methods frighten me. No drinking? At all? That is blasphemy, and I cannot stand for it. You are dead to me. Next you'll, like, stop eating meat or something. Oh. The horror.

I have this system and I am just getting used to it. I used it for an 8 miler and the bottles slid from my back around to the sides and my arm kept hitting them. The belt and bottles themselves don't bug me or flap around but I have to figure out how to keep the bottles from sliding along the belt. I have a bit of a hard time getting the bottles out of the holder but I don't have any leakage problems. I probably won't wear it during my marathon since there are water stations every 2 miles. It is definately handy for running over 1.25 hrs