Hydration and fueling

[CallingAllAngels]

This post brought to you by my killer dehydration headache.

How many oz/hour should I be drinking on long run/rides? How many cal/hour should I be taking in? I ran 9 miles this morning and fueled halfway with a hammer gel, but I noticed that my water bottles in my belt were practically full at the end of my run. I take small sips here and there, but I think I need to make a concerted effort to drink more. I really need to get my fueling game down before my Olympic triathlon this summer.

I worry about drinking too much while running because my stomach gets sloshy. I know one of my big problems today is that I didn't drink enough water the last few days. I was traveling and didn't drink as much as usual.

[ebeth]

How hot was it?
9 mi in August I'd probably put down around 20 oz with a nuun
9 mi in January I'd fill up my 10 oz with water only and probably come back with some/most of it.

I don't generally eat unless I'll be out for 2+ hours. Then I'll eat 2 shot blocks (60 cals) every 3-4 miles starting at the 45 min mark. This is just for training runs. I eat more food more often during a race.

[labbie]

Everybody's different but for me what works for 9 miles (just ran that this morning too!) Was a few ounces water at miles 3, 6, 8 and one shot block at 6 (about an hour in). Probably could have done without the shot block but I was feeling like I needed a boost.
It was really cold out, I'd use more water on a hot day and/ or mix with electrolytes.
I also drank about 22oz when I woke up, about 2 hours pre race. Seemed like a lot but I was thirsty.

Sent from my XT1080 using proboards

[CallingAllAngels]

ebeth, it was high 30s. Too cold for late March.

[gt7301b]

For me the key is what I drink the day before a long run. I could run 8 now, in 30 degree temps and be okay if I hydrated the day before.

I'd also be far more concerned about not drinking enough than drinking too much

[ebeth]

Mar 28, 2015 12:35:44 GMT -5 CallingAllAngels said:

ebeth, it was high 30s. Too cold for late March.

I know, right?

I would thinking sipping throughout would be good then. You're probably right that you were dehydrated going in and the run just amplified it. I'd drink some nuun and see if that helps with the running hangover.

[arch01]

For me:

Anything over 6 over 50* is sips every mile.

Anything over 9 under 50* is sips every mile.

I think this is something you just have to force yourself to do. I make it so I don't have any water left at the end of my run-20oz. Winter is far more difficult than summer.

[CallingAllAngels]

Thanks for all the input. I don't sip every mile - just when I feel like it. On my 10 miler next week, I will practice drinking more. I will need it - especially because it should be much warmer. I will also make sure to drink more throughout the week.

[secretlyevil]

Mar 28, 2015 16:36:22 GMT -5 CallingAllAngels said:

Thanks for all the input. I don't sip every mile - just when I feel like it. On my 10 miler next week, I will practice drinking more. I will need it - especially because it should be much warmer. I will also make sure to drink more throughout the week.

it really is about your hydration habits the days leading up major work outs. Even just an average work out. A goal for water intake is half your body weight in ozs. So if you weigh 140 lbs, your daily intake goal should be approximately 70 ozs.

[thom]

What ebeth does is almost me exactly. I think I should try to practice eating more often on training runs though, because usually I feel icky at the end of races because I eat more than I'm used to.

My logic used to be that if I trained with a little less fuel, I'd do awesome with more fuel on race day. I don't think this is true. I usually eat less on training runs because I forget and I'm cheap and don't want to buy so much gu/shot blocks !

I hope you feel better. I'd really focus on hydrating now and for future long runs make sure you're well hydrated going in.

[foundmylazybum]

Mar 28, 2015 16:36:22 GMT -5 CallingAllAngels said:

Thanks for all the input. I don't sip every mile - just when I feel like it. On my 10 miler next week, I will practice drinking more. I will need it - especially because it should be much warmer. I will also make sure to drink more throughout the week.

Here is some science behind hydrating and fueling, as well as information on real food options from Skratch Labs.

www.skratchlabs.com/blogs/news/6448994-five-tips-for-better-fueling-during-endurance-sports

[moreace01]

I actually take a Nuun the night before a long run. In summer it is more important for me to do that. I get really sick when I don't fuel and hydrate properly. I've found that in addition to keeping hydrated in the days before a long run, a Nuun really helps me from getting a headache or nauseous afterwards.