Hydration and Cramping Info/Research - Good stuff (Read 583 times)

    I am reading a book call "The Runners Body" written by two exercise doctors, Dr Tucker and Dr Dugan. Great research on hydration, cramping etc. A lot of the book goes overs what I have learned through my Exercise Physiology studies but the author's ideas and research they present is fascinating on cramping and hydration.  They say you are more likely to cramp and potentially mess up your electrolytes even more by drinking too much fluid. They say marketing has changed our behavior toward fluids/drinking to the point where we many times over consume before and during exercise and on an everyday basis.  Here is some info from their  website. Very neat stuff. I attached some info on cramping and hydration.  Scroll down a bit to read the articles.



    Cramping - Prevention, causes, treatment, fluid, electrolytes



    Hydration, Fluid Intake, Sport Drinks

    Pt 1 http://www.sportsscientists.com/2007/10/part-i-history-of-fluid-intake-and.html

    Pt 2 http://www.sportsscientists.com/2007/10/fluid-intake-dehydration-and-exercise_18.html

    Pt 3 http://www.sportsscientists.com/2007/10/fluid-intake-dehydration-and-exercise_21.html

    Pt 4 http://www.sportsscientists.com/2007/10/fluid-intake-dehydration-and-exercise_26.html

    Pt 5 http://www.sportsscientists.com/2007/11/sports-drinks-sweat-and-electrolytes_27.html

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

      Good article on cramps.  The other series of articles is good too, but discussed in a previous thread.  Nicely laid out here, though.

      Well at least someone here is making relevance to the subject. - S.J.

        You are correct. I believe Srlopez forwarded over some info a while back. I wasn't sure if he had all the parts. He may have. I am in process of reading their book, "The Runners Body" as we speak. Good if info on many facets of training, eating, hydration etc and all its effects on the body.

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

          from Part 2...

          "Nielsen performed an exhaustive series of experiments on several men, in which he demonstrated 1) the core temperature goes up as you exercise at higher power outputs and therefore exercise intensities; and 2) the core temperature is regulated at a higher level during exercise. In fact one figure shows that during a four-hour exercise bout at 180 Watts, the rectal temperature is maintained at about 38 C for the duration of the exercise."

          Now, how did they test that? ... And what type of 4 hour exercise can happen with a thermometer inserted?

          2017 Goals:

          #1: Do what I can do (200+ training days, 200+ aerobic hours). 

          #2: Race shape (1/2 marathon, 2 half Ironmans, marathon)

          #3: Prepare for 2018

            Get in line to volunteer for future studies Smile

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

              I've read this book a couple of times; I was also discussing it in that other thread. 


              One issue that I have with the book is the conflict in the messages "dehydration is not important; you don't need to drink nearly as much as Gatorade tells you to; drink according to thirst" (Chapter 6, e.g. page 107) and "fuel is important; in a marathon you need about 20 oz. of Gatorade per hour to get your needed 50-60g of carbs" (Chapter 8, e.g. page 141).


              I ran across this CNS model of cramping (Schwellnus, cramping is a broken feedback loop due to muscular exhaustion, not related to electrolytes) several years ago, when trying to manage my own cramps.


              For calf cramps in particular, I have totally slain this monster with particular calf exercises recommended to me by a 2:17 marathoner.