Cavedog Running

Marathon/exercise hydration, the way people stress about getting enough fluids, you would think that there is some kind of water shortage. If you listen to sports drink makers, water bottlers and others who razzle dazzle you with their "scientific" studies, we should all be downing gallons of liquid a day. So, if you subscribe to this thinking then don't forget your water bottle as you will need a drink when you get out of the chair.

I admit, when I started to run marathons, I worried about proper hydration. Who wouldn't? All over the place, "experts" tell us to drink 4-8 ounces every 15-20 minutes or you should replace enough fluids that you weigh the same after a run as you did before. During my first marathon I was sloshing, using the bathroom a lot, crash and burned. Thankfully, I like to research for better ways.

What changed my mid about hydration was gained from the Science of Sport blog by Drs. Ross Tucker and Jonathon Dugas, both exercise physiologists. With pages of scientific data to back up their claims, marathon hydration comes down to the most elemental concept...Drink to thirst!

That's right, our bodies seem to be smart enough that it tells us when to drink. But what about electrolytes? Apparently, our bodies regulate that too without us worrying about it. Drinking to thirst takes care of it. What if I sweat alot? Don't I lose a ton of sodium and that will increase my risk of cramping? Short answer, no. As you sweat, the sodium concentration in your blood actually goes up. When the body's sodium concentration does get a little high, the thirst mechanism kicks in and you drink to create balance again. Pretty smart and simple, huh?

Another study you can read about HERE also states that drinking to thirst seems to be the way to go. A study of marathoners found that those who lost the most weight during a marathon actually were the fastest. My thought on this one is that the faster marathoners end up not getting as much fluid simply because they are going fast making it harder to grab and get down at aid stations.

So why would sports drink makers tell us all this stuff if it isn't necessarily true? I guess because they want our money. These companies spend big bucks on "scientific studies" and advertising to get us to buy their drinks. And why do pro athletes tell us how great the stuff is? They get paid to. I don't think a pro athlete in any sport would mention any specific brand of sports enhancement product unless they are getting paid or the stuff for free. I don't doubt that some of the recovery drinks and other brews work, but I seriously doubt they work any better than anything you can buy cheap at the grocery store.

Here is how I hydrate during a marathon. First of all, I come into the race well hydrated. The pee test will tell you if you are hydrated enough (pale yellow is about right). If you are peeing your brains out before the race, you are definitely over-hydrated. The day before a marathon, I drink a little more than normal but not by much. The morning of the marathon, I have 2 cups of coffee with my breakfast about 3 hours before. I then just carry a bottle water to sip on right up to the starting gun. Usually, one bathroom stop before the race. During the race for the first 16 miles or so, I will take a cup of water at each aid station. At stations after I take a gel, I make sure to drink the full cup. Beyond 20 miles, I am usually grabbing a cup of water and a cup of sports drink or more with some getting dumped over my head. Even after 20 miles, everything is to thirst. I will take Gatorade after a while mostly for the flavor. After the race, I have a big bottle of chocolate milk. Chocolate milk quenches any thirst I have and immediately puts me on the fast track to recovery as it has just the right mix of carbs and protein. Chocolate milk is the best, tastiest and cheapest recovery drink you can get.

Back to cramping. We are told that low electrolytes are responsible for cramping. Sodium is the one mostly noted, hence why they tell us to drink sports drinks etc. Nobody knows for sure why we cramp. Electrolytes may well be responsible, but I believe it is calcium and potassium not sodium as it is calcium and potassium that are major players in muscle contraction and relaxation. Before my last marathon, I took in extra calcium and potassium the week leading up to. Even though it was a warmer than ideal day, I never came close to cramping for the first time. I will write more about potassium/calcium loading another day.

In the end, I guess some things are so easy a Caveman can do it!