Hydration Is Key in Long Distance and Warm Weather Running

 Our recent spate of hot, hot weather here in southern california reminds me once again that it's time to think about hydration.  Runners - even seasoned athletes -  frequently underestimate their hydration needs according to a study conducted by the Gatorade Sports Science Institute.

Proper hydration when running in heat or for more than an hour in any weather is really important in helping to;

- Regulate body temperature

- Deliver glucose to the muscles

- Maintain blood volume for muscle oxygenation

- Speed recovery after hard workouts

According to sports medicine authority Elizabeth Quinn, studies have found that a loss of two or more percent of one's body weight due to sweating is linked to a drop in blood volume. When this occurs, the heart works harder to move blood through the bloodstream. This can also cause muscle cramps, dizziness and fatigue and even heat exhaustion or heat stroke.
 

BEFORE YOU RUN

To properly hydrate, start before you run.  If possible, consumer at least 17 hours of water at least 2 hours before exercise and at least 10 ounces of water 10 minutes before exercise.  Weigh yourself before you run and note your weight.
 

WHILE YOU RUN

While running, it's extremely important to remain hydrated.  Drink 8 - 10 ounces of fluid water every 15-20 minutes, in warmer temperatures, increase your fluid intake at least three ounces more.  Carry your water with you in a hydration belt - especially if you're running an unfamiliar route and you are uncertain of water availability.  There are a lot of good hydration systems on the market - I personally like the ones with the stretchy belts because they can be comfortably worn a little lower on the hips and they don't bounce.  Amphipod makes a great series of hydration belts.

 
AFTER YOU RUN

Weigh yourself again after you run.  Drink 20 ounces of fluid for every pound lost.
  

KNOW THE SIGNS

Early signs of dehydration include increased thirst; dry mouth; reduced urine output, with dark yellow urine. Symptoms of moderate dehydration include extreme thirst; dry appearance inside the mouth; decreased urination, or lightheadedness. Serious dehydration can lead to cramps, chills and disorientation.   In severe dehydration, look for the following signs:

- Heavy sweating
- Paleness
- Muscle cramps
- Tiredness
- Weakness
- Dizziness
- Headache
- Nausea or vomiting
- fast, weak pule rate
- Fast, shallow breathing
- Altered behavior, such as severe anxiety, confusion, or not being able to stay awake.
- Faintness that is not relieved by lying down, or lightheadedness that continues after standing for 2 minutes.
- Inability to stand or walk.
- Cold, clammy skin or hot, dry skin.
- Little or no urination for 12 hours or longer.
- Loss of consciousness
 

KNOW WHAT TO DO 

If you or your running partner experience any of these symptoms, take the following actions:

- Rest
- Drink cool, non-alcoholic beverages
- Take a cool shower, bath, or sponge bath
- Get into an air-conditioned environment
- Wear lightweight clothing

Severe dehydration is a medical emergency and requires emergency treatment. Call 911 or other emergency services immediately.
 

PREVENTION IS THE BEST MEDICINE

- Avoid intense exercise during the hottest time of day; train closer to sunrise or sunset.
- Wear light, loose wicking clothing so sweat can evaporate. Better yet, invest in some clothes that wick, like Cool-Max.
- Use a sunscreen to prevent sunburn which can limit the skin's ability to cool itself.
- Wear a hat that provides shade and allows ventilation.
- Avoid drinking alcohol or beverages with caffeine before exercise because they increase the rate of dehydration.

Be safe this summer.  Stay hydrated and watch carefully for any of the above symptoms.

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