Hydration amounts?

Shikari1

Cotton mouth

posted: 2/28/2010 at 7:37 PM

I went out to run a 20 miler today and ran into hydration problems. Cloudy weather, 39 degrees and windy.

15 min. before the run had 8 oz. of gatorade.

At 6 miles had Gatorade and water- 1 quart total. At 12 miles did the same thing with a Gu packet too. Felt fine.

By mile 14 I knew I was in trouble and at 16, my calves cramped up. I stopped there to avoid getting hurt.

Usually this amount works for me but I thought maybe some advice from more experienced runners might help me avoid this happening again. How much and how often do you hydrate for long runs?

srlopez

No offense.

posted: 2/28/2010 at 8:06 PM

Cramping on a long run could be due to several different issues, not necessarily hydration or electrolytes.

Why did you drink a quart at one time? That would hurt me for sure...

And let me get this straight... 6 miles into a run, you drank a quart. 6 miles later, you drank another quart.

First hydration tweak - drink when you are thirsty. If you aren't thirsty, don't drink.

Second tweak - holy smokes, don't drink that much at one time. Especially in the middle of a run. Take a bottle and sip on it from time to time.

FWIW, you drank 68 oz before and during 16 miles. During this time, I'd probably have drank 20ish. Everybody is different, but that seems like a lot in two big chunks.

Ultima tastes like failure.

Bonkin

posted: 2/28/2010 at 8:09 PM

Based on the way your question is phrased, I'm sure you will receive a variety of responses of how much other people drink. I'm guessing they will range from the "sweat test" to "drink to thirst". When I first started running, I would lean more towards the sweat test. Nowadays, I lean more towards the "drink to thirst" camp. I don't think one way is necessarily better than the other, but the "drink to thirst" method is a lot simpler. Simplicity always get bonus points in my book.

Having said all that, be aware that calf cramps have other causes besides hydration. Electrolytes is another biggy to look at. It also seems that you are getting a large portion of your mileage for your long runs.

It's not the heat, it's the stupidity.

When it’s all said and done, will you have said more than you’ve done?

mikeymike

posted: 2/28/2010 at 8:14 PM

As srlopez said, lots of things can cause calf cramps on long runs and drink to thirst.

During a 20 mile training run in 39 degree weather I usually drink nothing, but everyone is different. (srlopez said that too.)

(So basically I have nothing to add.)

Trent

We've Got Big Hills

posted: 2/28/2010 at 8:15 PM

Yeah. 39 degrees. Sounds to me like the hydration problem you had was too much hydration. Overhydration can kill you. Drink to thirst.

I'm running somewhere tomorrow. It's going to be beautiful. I can't wait.

Poor baby

Shikari1

Cotton mouth

posted: 2/28/2010 at 9:52 PM

Trent , Srlopez & the guys,

Thanks for your insight. I normally drink that much at one time because I don't take water with me and

just fill up on my stop each lap. So, next time I'll take a bottle. One thing though, I really, really sweat-drinking that much isn't a lot for me. After a hard 10 mile run, it may take a gallon over 2-3 hours to get me feeling

hydrated. Is that normal? Or a sign of how I should be drinking along the way?

MattJ

posted: 2/28/2010 at 11:03 PM
modified: 2/28/2010 at 11:04 PM

I am nowhere near as experienced as the guys who have posted earlier but I am in the same ballpark as "68 oz before and during 16 miles" so figured I share!

I drink to thirst and during my last 14 mile run (49 degrees and windy) a week or so ago: 70oz of G2+H2O mixed 50/50

I take it all with me and drink it in small amounts as I run. Sweat buckets the whole time.

Never really had any problems with it but know it's weird compared to what a lot of folks do.

MTA: Spelling

2012 Goals
1) Run 1243 Miles (2000km)

2) Run 100 Miles a month... every month.

3) Break 1:50 in a HM (PR 1:52:19)
4) Break 4:00 in a Marathon (PR 4:20:39)

man myth dick

posted: 3/1/2010 at 1:19 AM

Be careful with "drinking to thirst." By the time you are thirsty you are already dehydrated. Also, it takes an absolute minimum of 60 min. before electrolytes are a problem for anyone unless your diet is so off that you are depleted long before the run, so 6 miles in it was most likely not an electrolyte deficiency. It does sound like you drink a lot on runs, but people who sweat a lot are much more negatively affected by not taking in enough vs taking in too much at one time. Taking in too much would likely leave you puking, not necessarily cramping. This sounds like this could be a matter of simple over doing it. Unless your marathon is right around the corner there is no need to be going for a 20 miler, and definitely not anything really beyond that moving forward. As far as your sweating a lot that's normal for some. The biggest key is getting feeling good as soon as possible after a run. The Kenyans are huge on getting lots of water and protein in within 30 minuets of finishing for muscle recovery. If you cramp up a lot it has more to do with a loss of potassium and salt so just add more to your diet if that is the case.

Trent

We've Got Big Hills

posted: 3/1/2010 at 7:42 AM

Quote from man myth dick on 3/1/2010 at 1:19 AM:

Be careful with "drinking to thirst." By the time you are thirsty you are already dehydrated.

Wrong.

I'm running somewhere tomorrow. It's going to be beautiful. I can't wait.

Poor baby

Tchuck

posted: 3/1/2010 at 8:22 AM

Quote from Trent on 2/28/2010 at 8:15 PM:

Yeah. 39 degrees. Sounds to me like the hydration problem you had was too much hydration. Overhydration can kill you. Drink to thirst.

+1 We function just fine even if a little low on water (partial dehydration). I do think many of us are too obsessed with drinking and over hydrate. A friend of mine almost died doing this before and during a marathon. I have done half marathons at around 40 degrees drinking nothing during race (but very hydrated going in) and have been just fine. If it is warm, that is another story.

Those who try, fail! Those who do what it takes to succeed, succeed!!

dennrunner

posted: 3/1/2010 at 8:23 AM

I should eat before I'm hungry.

Happyfeet

posted: 3/1/2010 at 9:17 AM

If the temp is below 50 I don't need to drink on a run, the longest of which for me has been about 2 hours. Maybe I am little dehydrated by the end, but unless I am racing, who cares if I slow down a bit at the end , if that means I don't have to carry a water bottle with me. I probably slow down a lot more because of lack of endurance than from actual dehydration though.

srlopez

No offense.

posted: 3/1/2010 at 10:15 AM

Quote from dennrunner on 3/1/2010 at 8:23 AM:

I should eat before I'm hungry.

Helpful tactic before going to the grocery store.

(borrowed) But the similar tactic doesn't work before going to the liquor store.

Ultima tastes like failure.

mamaofthree

Best Present Ever

posted: 3/1/2010 at 10:29 AM

I ran 21 miles on Saturday with temps in the upper 30s/low 40s. I sweat a lot, buckets it feels like. I drank maybe 20 ounces while running. We were running a 7 mile loop with water at the start of the loop. I can't imagine drinking a quart at a time, or a gallon afterwards. I had a few cups of coffee after, and some tea later in the day.

Joe.

posted: 3/1/2010 at 10:29 AM

How's your piss? Do you have to pee a lot when drinking that much? Is it clear or dark?This is a good visual indicator of hydration level.

Hydration amounts? (Read 855 times)