Fluids are an essential part of your training

Fluids - Water - The Key Nutrient

Fluids are vital to a running regimen,especially water. Water is one of the most important nutrients required by the human body, and makes up for 60% of our bodyweight.

Some of the most crucial functions of water are:

• Reducing the impact of toxins by dilution through the kidneys
• Regulating body temperature
• Carrying vital nutrients
• Feeding the skin and other organs

Water Intake – Aspects

In this section, you can find detailed information regarding the following aspects of water intake:

A. Hyponatraemia (Overhydration)
B. Dehydration
C. Timing and frequency
D. Sports drinks and other products
E. Running and caffeine
F. Running and alcohol
G. Branch-Chained Amino Acids
H. Standard Fluid Needs

A) Overhydration

Hyponatraemia or overhydration occurs when the blood sodium levels become abnormally low. The condition is most commonly associated with runners who drink large amounts of water during competition, diluting the blood’s sodium content.

The key symptoms of hyponatraemia include headache, cramps and nausea. Meanwhile, severe overhydration can cause disorientation, seizures, and coma or in extreme cases, even death. Due to its serious consequences, some experts even refer to hyponatraemia as water poisoning.

A concentrated, intravenous salt solution is normally used to cure over-hydration. With the help of this solution, excess water is drawn out of swollen brain cells.

Risk Factors

Slow marathoners who take more than four or five hours to finish a marathon are at the greatest risk of developing hyponatraemia. These runners have a tendency to drink much more than the required quantity, as they are out on the marathon course for a long period.

Runners often continue drinking water in an attempt to keep them adequately hydrated, thus overloading the kidneys that cannot excrete accordingly. In such situations, the extra water moves into the cells, including the brain cells. This can be dangerous as the engorged brain cells press against the skull. This can in turn, compress the brain stem that controls the most important function of breathing.

In fact, hyponatraemia or over-hydration is considered even more dangerous than dehydration.

B) Dehydration

Dehydration is the process of losing water from the body. During running, as you sweat more, your body loses water and electrolytes. The main indication of dehydration is dark, golden-colored urine after you have finished your run.

Remember, if you actually start feeling thirsty while running, this is a signal that you are actually low on fluids. It becomes almost impossible to replenish your body with enough fluids after this.

Irritability, general discomfort, headache, weakness, dizziness, cramps, chills, vomiting, nausea and or prominent heat sensations in the neck are the main signs of dehydration.

Effects of dehydration

Even relatively lower levels of dehydration can have strong consequences. A loss of 2% bodyweight, can lead to a 15-20% fall in performance. Excessive loss is also the main cause of early fatigue and impaired performance in your run.

Hence, it is important that you keep a regular intake of fluids during the run and not wait for your body to give you a warning.

C) Timing and Frequency

The timing of fluid intake and quantity has an impact on the runner’s performance, both during the race as well as on rest days.

During the run, it is important that you drink water at every stop, even if you take only a few sips. The body needs to be adequately fed throughout the race and at the end of the run.

You should also regularize the amount of fluid intake during the training hours.

D) Sports Drinks and Other Products

Sometimes, experts give preference to sports drinks over plain water. The reason being that plain water causes bloating, suppresses thirst (leading to further increased intake) and stimulates urine output.

Sports drinks normally contain 10-25 mmol/litre sodium. The ideal concentration of a sports drink should taste like seawater. Powdered sports-drink formulas are also advisable, since these can diluted to suit the climate and the individual.

Experts suggest going in for a sports drink if your activity time is more than 30 minutes. The additional carbohydrates and electrolytes speed up the absorption of fluids. The amount of energy fuel your body gets is also higher.

E) Running and Caffeine

Recent research shows that when consumed in moderation, caffeine can actually boost a runner’s performance time by 10 to 15%. Studies also show that caffeine in the pill form seems to have a better impact, than the actual drink.

Caffeine is known to stimulate the central nervous system, making exercise seem easier.If you want to achieve the desired effect from caffeine, you need to take 2.3 to 2.7 milligrams per pound of body weight. For instance, for 110-pound runner, it comes to 250 to 300 mg of caffeine, which you can easily get from a large cup of strong coffee.

However, you should be careful in consumption of caffeine, as the use of this product is still controversial. In fact, caffeine above a certain amount is listed as a banned substance in the list of the International Olympic Committee.

F) Running and Alcohol

Like caffeine, alcohol also has a mixed effect on the running performance. Research shows that light to moderate consumption of alcohol can have a positive impact on your running. For instance, a glass of wine or beer a night before the event is not likely to do any harm.

However, experts strongly recommend refraining from alcohol especially a night before your run. Even a small amount of alcohol taken before the event will impair the liver’s ability to function, resulting in muscle glycogen depletion.

In addition, alcohol also reduces the body’s ability to absorb vitamin B1, which is very important in the metabolism of carbohydrates during running.

G) Branch-Chained Amino Acids

The Branch-chain amino acids (BCAA) are one of the ingredients in some recovery drinks. It is believed that BCAA play a role in preventing muscle breakdown and delaying fatigue.

The suggested dose of BCAA is 5 to 20 grams per day. Some recovery drinks carry 1 to 7 grams per quart of fluid.

H) Standard Fluid Needs

Here is what most experts suggest for completing your fluid needs:

• Drink 2 cups of water, 2 hours before running
• Drink 5 to 10 ounces of fluids every 15 to 20 minutes during exercise
• During training runs, carry a bottle or use a hydration sack
• After your run, drink about 3 cups of fluid for every pound you lose

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