Fueling for long runs in the heat and humidity

[Wines Not Whines]

I'm not a stranger to long runs in the summer, but I think I need some help tweaking my fueling strategy a little bit. I'm not entirely sure what happened during my long run on Saturday, but I think it was a combination of dehydration and maybe an electrolyte imbalance. I started feeling nauseous, cramping up, my HR was going up, I was sweating even more than usual, and then I started to get chills, which was when I knew something was definitely not right. So I bailed early and didn't finish the last 3-4 miles (which is kind of embarrassing when you're running with a group, but whatever).

I don't want to repeat that next week, especially because the route we're running doesn't really allow for bailing out early. I sweat a LOT in the summer - at least 2 pounds/hr if not more. So I can lose 6 lbs of water weight over a 3-hour run. I do drink a lot (to thirst), but when I weigh myself when I get home, I'm still down about 3 lbs net. It's impossible for me to drink everything back without making myself sick. I'm also a salty sweater. I've been drinking a combination of plain water and nuun water, and I eat gels (1 per hour) including gels with extra sodium like the margarita shot bloks.

Any suggestions of how I can fuel better? Are more electrolytes going to help or hurt? Should I fill all of my water bottles with nuun instead of doing half with plain water? Should I take a salt tablet? I'm supposed to run 10 miles on Wednesday, so I can do a little experimenting then, before my next long run on Saturday.

[shellfish26]

How are you doing with hydration the day before? I have found that I feel better when I drink a LOT of water, especially in the evening, before a long run.

[gt7301b]

Well the good news is the weather looks nice in the mornings this week

Are you taking in any calories on your long run? Nuun is great for me on shorter runs, but it doesn't cut it on my long runs. I need calories. I take one water bottle with Gatorade and one with water + a couple gus.

I'm not very good at drinking water during the day, but I've found it helps my long runs if I remember to drink water the day before.

[mrsjthompson]

I'm by far no expert, but I do run in heat and humidity, and I'm a real salty sweater. I've started taking salt tabs, one about a half hour before I run and another about every 30-45 minutes, and this has helped tremendously with the nausea and cramping. I'm not running nearly as far as you, but I'm also taking a Gu every 30 minutes and drinking Nuun (no water). I also drink a nuun in the afternoon if I run after work. That's seemed to help some too. I might be overdoing it, but hey, I'm making through runs without getting sick!

[Wines Not Whines]

Jul 28, 2014 8:23:48 GMT -5 gt7301b said:

Well the good news is the weather looks nice in the mornings this week

Are you taking in any calories on your long run? Nuun is great for me on shorter runs, but it doesn't cut it on my long runs. I need calories. I take one water bottle with Gatorade and one with water + a couple gus.

I'm not very good at drinking water during the day, but I've found it helps my long runs if I remember to drink water the day before.

I eat Gus - the equivalent of 1 Gu per hour (sometimes I eat half a Gu every 30 minutes). And I eat something before I start the run.

I can try to drink more the night before.

[ebeth]

first, it sounds like you did the right thing by stopping so don't be embarassed (easier said then done I'm sure)

how many nuun tablets are you drinking? does your group do a water/gatorade stop? I would probably fill up all of your bottles with nuun to start and refill with plain water if you can.

I'm also curious about if there is such a thing as too many electrolytes. last saturday I had a nuun tab when I woke up and had another in my water bottle while running and I ate 3 margarita shot blocks, so lots of sodium.

the good/bad news is that according to Doug Kammerer it's going to be pretty freaking nice out so you might not be able to test a new hydration strategy this week.

[Wines Not Whines]

Jul 28, 2014 8:29:52 GMT -5 @vtcupcake said:

Okay, show of hands, who didn't have a shit long run on Saturday?

I feel like summer is such a wild card time for training and sometimes one thing that normally works doesn't do it for you from one week to the next.

If you're running with a group, are there any water stations set up for you guys? One trick I use in the summer to keep my core cooler is to stuff some ice/a cold facecloth in my sportsbra and let it melt/get warm. It's a temp fix but it could get me through a few more miles.

Also, ditto the extra calories on the run. Are you taking anything solid with you to eat, like pretzels, skittles, larabar, etc? I find in the summer that when I alternate Gu with legit food, my body stays happier. I've read in several places that you actually burn more calories when it's warmer out because your body is fighting to keep itself from crashing.

I definitely also make sure I eat enough and drink enough the day before I run. Also before I head out I have a good breakfast and around 16oz of water. I bring a 4-bottle fuel belt with me (even if I don't drink it all, I'd rather have extra than run out) with 2 bottles of Nuun and 2 water.

We usually run routes where there are water fountains every 2 miles. Availability of water hasn't been the issue so far (although I just ordered a 4-bottle fuel belt to use instead of my 2-bottle belt, because apparently next week's run will have fewer water stops, and I'm paranoid after bonking this week). The issue is more that I can only drink so much before my stomach gets unhappy and sloshy, and I sweat way more than my stomach can take in.

I've been filling my (two 10-oz) water bottles with nuun and water in the morning, but I haven't been carrying extra nuun with me for refills, so after I finish the first two bottles, I just have plain water, which I drink with a gel or shot blok. I can start carrying extra nuun with me for refills, in case that helps.

I like the idea of carrying real food (maybe something salty like pretzels or cheezits), but I'm not sure where I'd stash them. My fuel belt has a small pocket where I keep my phone, keys, ID and credit card, extra nuun tabs, and 3-4 gels, and everything is smushed in there. There's not extra room for more stuff! I'll experiment and see what I can do.

[gt7301b]

Can you try putting either a gel or small bag of cheezits/pretzels in your short's pocket?

[Wines Not Whines]

Jul 28, 2014 8:30:41 GMT -5 ebeth said:

first, it sounds like you did the right thing by stopping so don't be embarassed (easier said then done I'm sure)

how many nuun tablets are you drinking? does your group do a water/gatorade stop? I would probably fill up all of your bottles with nuun to start and refill with plain water if you can.

I'm also curious about if there is such a thing as too many electrolytes. last saturday I had a nuun tab when I woke up and had another in my water bottle while running and I ate 3 margarita shot blocks, so lots of sodium.

the good/bad news is that according to Doug Kammerer it's going to be pretty freaking nice out so you might not be able to test a new hydration strategy this week.

If it's cool and less humid on Saturday morning, I will be so very happy.

I've also been wondering if you can take too many electrolytes. I've been having the equivalent of 1 nuun tab (split in half between two water bottles) during long runs. Maybe that's not enough if I'm losing 5 lbs of water weight and all of the electrolytes that go with it. Next week I'll use a 4-bottle belt and put nuun in all of them, so that will double the amount.

This morning I only ran 6 miles, but I used 1.5 nuun tabs total (before, during, and after the run) and I felt good. I was still sweating a ton, but no cramps or anything problematic. Granted, I was out for less than an hour.

[Wines Not Whines]

Jul 28, 2014 8:43:38 GMT -5 gt7301b said:

Can you try putting either a gel or small bag of cheezits/pretzels in your short's pocket?

I'll try. Do you think a pack of cheezits are going to fit in the zip pocket of the Hana 2-in-1s?

[Susie]

Jul 28, 2014 8:29:52 GMT -5 @vtcupcake said:

Okay, show of hands, who didn't have a shit long run on Saturday?

Me, because my shit 12 miler was Sunday!  lol, I kid.  I woke up to early AM thunderstorms, so I couldn't go until late AM.  As a result, my 1 hr. bike + 2 hr run was right in the full sun, post-thunderstorm-humid, heat of the day.  

OP, I use Nuun instead of water in the summer.  Yesterday I drank about 30 oz during my 12 miles.  I do figure-8 loops in the summer, so I drop a water bottle and come back to it to refill the bottles on my belt halfway through.  I ate 2 Gu's yesterday, which is more than I'd normally do in 12 miles - not sure if that was the heat/run or just calorie deficit from a raging tri-bender of bricks this weekend, and the long run (which was bricked after a bike ride) was on the last day.  In any event, I like separating the calories from the hydration in the heat so I can customize what I need more of it any given time.

[gt7301b]

Jul 28, 2014 8:45:54 GMT -5 Wines Not Whines said:

Jul 28, 2014 8:43:38 GMT -5 gt7301b said:

Can you try putting either a gel or small bag of cheezits/pretzels in your short's pocket?

I'll try. Do you think a pack of cheezits are going to fit in the zip pocket of the Hana 2-in-1s?

I think one of the 100 calorie size packs would fit easily. 

[labbie]

Re the Fuel Belt space- I purchased an add on pouch for mine that slides right on. I stash my phone, mp3 player and jellybeans/shotblocks,etc.
I also use it as an add on to my Spibelt when I don't need to carry water.

[lb2006]

Jul 28, 2014 9:21:57 GMT -5 labbie said:

Re the Fuel Belt space- I purchased an add on pouch for mine that slides right on. I stash my phone, mp3 player and jellybeans/shotblocks,etc.
I also use it as an add on to my Spibelt when I don't need to carry water.

same here - i bought an add-on pouch that holds my cell phone, gels, ID, etc


www.runningwarehouse.com/FuelBelt_Ripstop_Pocket_Belt_Loop/descpage-FBRSP13.html

i bought the middle one - it's rectangular and fits my fuel belt