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Run Hydration

[Deleted User][Deleted User]
in General Training Discussions

Need a sense check here based on some recent sweat test results.

Today it's friggin hot ... 95F. Ran 40', drank 16oz Gatorade, yet lost 2lbs = 3lbs * 16oz sweat rate in 40' = 72oz/hr.

Assuming a 8:30/mi splits, it's 7 aid stations / hr * 4oz gatorade = assuming 28oz hydration / hr in the race.

So there's a huge delta there (44oz/hr)... actual race day temps may be lower, and my pacing would be slower which probably reduces my sweat rate somewhat. 

Should I be trying to make up for everything sweated out on the Run? Or is the mindset more of - get in what you comfortably can but expect a deficit to some extent? And if that's the case... how much of a gap is too much?

Need to test/prove what works in the weeks leading up to IMWI and currently I'm coming back from my long runs ~4-5lbs lighter (after just 90') which does not seem right given I'd have another 2.5hrs or more to go on the big day.

Thanks

Comments

  • Chris DavisChris Davis
    What's stopping you from drinking more on the run? Is it just AVAILABILITY of fluids or is it more associated with some sort of sickness/uncomfortableness/sloshy-stomach type of thing? I think the idea is to "drink as much as you can" on the IM race-day-run, without causing yourself some sort of *additional* discomfort. I ran a serious deficit at IMTX and paid dearly for it. Given a second opportunity for that day, and I would have increased fluids early.
  • [Deleted User][Deleted User]
    Thanks Chris - Normally I hate running/riding in circles so I do a big loop, carry whatever I can, and spread it out across the distance. So whether 5mi or 10mi I take my 16oz bottle and drink it ... BUT ... that's kinda dumb now that I read your comments and today I mixed it up.

    Ran 13mi as 3 loops past my car, carried a 24oz bottle and refilled each loop. Drank 72oz across the 13mi, starting at 6oz/mi for 1st 8 then 5oz/mi for last 5. This all went down pretty well, just a bit burpy. At 275cal/hr & 995mg/Na+ it's also enough nutrients to avoid gels (to be proven in more long runs and RR's).

    I was still 2.5lbs lighter at the end but feel a bit better extrapolating that out across a ~4ish hr marathon = 6lbs lost.

    Still not sure if I should be trying to put more fluids down to further reduce that delta...
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