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Fluid and electrolyte balance are critical to maintaining normal body function. One of the most hotly contested issues in endurance sports is what — and how much — athletes should drink. While the human body loses both water and electrolytes (a fancy word for salts) during exercise, there’s been considerable debate about replacement strategy. Some claim that an athlete should attempt to replace all lost water and salt during an event, while others suggest that this is unnecessary, ineffective, or even dangerous.

A recent study in the British Journal of Sports Medicine [1] found that many runners had false, scientifically unfounded beliefs about hydration. These runners drank according to a schedule and/or tried to drink “as much as possible” during running events, which greatly increased the risk of exercise-associated hyponatremia (EAH). EAH is a potentially life-threatening condition that results from excessive water consumption, coupled with electrolyte loss. Symptoms are similar to extreme dehydration, and can include nausea, vomiting, cramps, coma, and death. The study authors suggested that many of the mistaken beliefs persisting in the running community about hydration stem from advertising by sports drink companies, who (in order to sell more product) prompt athletes to drink, drink, and drink some more. Advertisements of sports drinks claim that they both hydrate and replace electrolytes. While this is true to some degree, as sports drinks do contain salts, all sports drinks are hypotonic to the blood. This means that they contain a lower percentage of salts than those naturally found in body fluids. As such, excessive consumption of sports drinks can increase the risk of EAH, just as excessive consumption of water can do [2].

Very savvy endurance athletes may attempt to replace just exactly the amount of fluid lost during exercise — and no more — by calculating sweat rate and hydrating accordingly. While this strategy is less likely to result in EAH than drinking as much as possible or according to a schedule, it nevertheless increases the risk of overhydration and EAH because of the hypotonic nature of sports drinks. Further, sweat rate is calculated by comparing pre- and post-exercise body mass, where the lost mass is taken to be water lost through sweat. However, loss of body mass during exercise occurs through several other mechanisms. These include respiration (the carbon dioxide exhaled weighs more than the oxygen inhaled) and respiratory water loss [3].

Researchers have found that athletes who drink to thirst replace about 70% of lost water [4] while exercising. These individuals become slightly dehydrated during the course of an endurance event, but can rehydrate fully upon event completion. Drinking to thirst is considered the safest strategy for avoiding both excessive dehydration and EAH [5].

As to whether partial dehydration (loss of water totaling more than about 2% of body weight) impairs performance, there’s heated debate in the scientific community. Some researchers feel the evidence suggests that performance degrades significantly with dehydration, while others maintain that degradation of performance is associated with discomfort (due to thirst) rather than physiological issues (dehydration). The latter group suggests that if athletes drink to thirst, they will remain comfortable — and continue to perform well — despite gradual and partial dehydration [6]. Interestingly enough, in a study of male ultraendurance athletes, finish time was strongly and negatively associated with fluid intake among both ultracyclists and ultrarunners [7], meaning that those who drank less finished faster. Of course, there are several confounding factors here, so the findings can’t be taken unequivocally to mean drinking less will make you finish faster. Faster athletes are on the course a shorter period of time, giving them less opportunity to drink. Further, faster athletes may be better conditioned, which could affect fluid loss rate. Nevertheless, the results of the study are intriguing, and at the very least suggest that maintenance of full hydration during an event is unnecessary.

While there are certainly researchers who hold opposing stances, the consensus among exercise physiologists is that drinking to thirst is the safest way to avoid both excessive fluid loss and excessive fluid intake [8]. Further, electrolyte-containing beverages reduce the risk of EAH relative to water alone, but still contribute to EAH when used in excess of the demands of thirst.

References:

1) Winger et al. Beliefs about hydration and physiology drive drinking behaviours in runners. Br J Sports Med. 2011 Jun;45(8):646-9. Epub 2010 Sep 28.

2) Barr et al. Fluid replacement during prolonged exercise: effects of water, saline, or no fluid. Med Sci Sports Exerc. 1991 Jul;23(7):811-7.

3) Maughan et al. Errors in the estimation of hydration status from changes in body mass. J Sports Sci. 2007 May;25(7):797-804.

4) Greenleaf, JE. Problem: thirst, drinking behavior, and involuntary dehydration. Med Sci Sports Exerc. 1992 Jun;24(6):645-56.

5) Dugas et al. Rates of fluid ingestion alter pacing but not thermoregulatory responses during prolonged exercise in hot and humid conditions with appropriate convective cooling. Eur J Appl Physiol. 2009 Jan;105(1):69-80. Epub 2008 Oct 14.

6) Sawka et al. Does dehydration impair exercise performance? Med Sci Sports Exerc. 2007 Aug;39(8):1209-17.

7) Knechtle et al. Prevalence of exercise-associated hyponatremia in male ultraendurance athletes. Clin J Sport Med. 2011 May;21(3):226-32.

8 ) Montain, S. Hydration Recommendations for Sport 2008. Curr Sports Med Rep. 2008 Jul-Aug;7(4):187-92.

I ran in The North Face 50 Mile event over at Bear Mountain this last weekend and wanted to share a few tidbits about the course and experience.  I don't have a full race report to share as much of the race seems to blend together after awhile but here are a few highlights.  This was the largest 50 mile field that I have been a part of, 230 lined the 2012 start line!  Its pretty awesome to line up with that many people for an event that will last between 7-14 hours!!  Those are some dedicated folks!

The course itself is quite beautiful and it really encompasses all different types of terrain.  On a technical standpoint I would say that this is right up there as probably the MOST technical race I have done.  If you took your eyes off the ground for just a second you could be eating that rock in which you were just standing.  It is a very runnable course and the elevation gain is only about 7000 feet over the 50 miles so there really aren't any climbs that are off the charts. 

It was a very muggy day but at least the sun was kept behind the clouds so your body could regulate the temps better.  I think the temperature was around 68-72 degrees throughout.  A highlight for me was meeting a young and upcoming ultra star out on the trail.  Brendan was visiting from Durango, CO and jumped into the mix..   we got to chat and push/ pull each other for about 30 of the 50 miles.  Its one of the best parts of ultra running!  Great easy going folks that are like minded and just out enjoying the romp in the woods.  Come to find out that he finished 10 OA at Leadville the previous year and that he currentlt resides with Dakota Jone's parents in Durango.  Pretty Cool!

I had hoped for a top 10 finish based on last years results.  I did run a great race as I had my nutrition dialed, salt intake pretty steady and was pounding water.  I missed 10th place by 1 minute and finished in 8:41.  That time last year would have been 6th..  there is definitely a new breed of bad ass runners hitting the ultra scene!  Its just amazing to watch them run and hang out with them after the race!

So I am sorry that I did not write a better race report but to make up for that I am enclosing this just amazing blow by blow recap of the same race that I did from a different perspective: RACE REPORT

Full Race Results

Up next Pineland Farms 50 Miler

Until Then "Inspire Active Living"

Chad

By: Patrick McCrann

While everyone gets a little stressed and excited about covering all 13.1 or 26.2 miles on race day, there’s something far more important than the length or timing of your longest run. It’s more important than your choice in shoes.

Any cagey veteran will tell you that it’s not the distance on race day that’ll do you in. After all, if your day goes totally south you can find a way to make it to the finish line even it if means walking. On race day, your finish is what you eat. Training aside, the fourth discipline of nutrition is what can help you reach your goals. Messing it up can also leave you far short.

More: 4 Fully Loaded Meals to Carry You Through Race Day

A great race is as much a test of what defines you as it is a test of what fuels you — literally.  But there’s a big difference between having a plan…and executing a plan. Let’s get into some details.

Your Basic Marathon Nutrition Plan

The best plan is both simple and proven. Simple as in you can get it, use it, carry it and digest it with relative easy. Proven as in it’s the plan you have formulated and actually tested in several of your longer training sessions.  In other words, it’s probably no different than what you’d do on a regular long run day.

More: 5 Best Carbs for Athletes

Whatever you choose to eat, there are a few key pointers to keep in mind:

• Less is more. Despite what you might think, you can have too many calories on race day. Remember that it’s always easier to add more calories, but not so much fun to “remove” them when running.
• Liquid is best. Whether it’s a drink or a drink mix or a gel, liquid calories are far easier for you to consume and process while running under race day stress.
• You must test. I mentioned it above, but it bears repeating — having a plan is good, but having a plan that you’ve tested in several long runs is way better. Race day nerves alone can make the most bulletproof plan go horribly wrong.
• You are your own worst enemy. Running too hard, running without breaks, and skipping aid stations are all common mistakes that can lead to nutritional complications. Don’t make your race any harder than it already is!

More: How to Fuel Your Body for Energy

You can learn more about the Marathon Nation recommended nutritional strategy by more on your marathon nutrition plan.

Adjusting for Temperature

The biggest factor that can affect your tested nutrition plan is the temperature. Basic running “stasis” is about 60 degress Farenheit. By stasis I mean the place where you can run to your full fitness potential and suffer minimal external effects on your nutrition. Once you exit that window, you need to start modifying your plan. Here are some pointers regarding weather.

On Cold Days…

You will be less likely to drink even though your body will need it. You won’t sweat as much, and you won’t necessarily feel the immediate cues to continue taking in fluids. Eating shouldn’t be a problem, although if your core temperature starts to drop over a longer event, you might have issues as the body will eventually begin to shunt bloodflow away from your gut to your brain and other critical organs as a protective measure. So run cold, by all means, but do it properly.

On Hot Days…

You will feel dehydrated pretty quickly. In order to take in more fluids safely, you’ll need to increase your drinking frequency (not simply volume). If you are relying on the course and your fluid options are limited by a fix distance, then either consider carrying some of your own fluids as a supplement or plan on slowing down a bit at each aid station to ensure you take in enough fluids.

More: How to Create a Race-Day Hydration Plan

A safe recommendation is taking 20 steps at the station — so run to the person you want to take fluid/food from, then start walking, drinking and counting.

Since your body will be using all available fluids to function, you’ll need to make sure you take in a good amount of water with each fuel source you consider. Gels are easy to carry, but still require water. Anything more solid than a gel will require more fluid for your stomach to process it.

Not only will you need more fluids, you might be tempted to try a new flavor or type of beverage simply because you are thirsty and it’s right there in front of you. Do so with caution.

More: 15 Hydration Facts for Athletes

Adjusting for an Early Start

Sometimes it’s not the weather, it’s the time of day that gets you. There are quite a few marathons out there that require runners to start at a less than optimal time. Aside from doing several training runs at that time of day, there is little else you can do to physically prepare for the early start.

From a nutrition standpoint, you can use those key runs to begin adjusting your pre-race fueling plan. Remember that you should finish eating your pre-race meal about three hours before race start. Since this could mean eating in the middle of the night, you might need to find an easy-to-make and eat option that will allow you to get right back to bed. 

More: Eat Green to Run Better This Spring

One example is a pre-made smoothie (for example, Odwalla) that has a ton of good calories. And don’t forget you’ll need to practice getting to bed early as well. You don’t want to be at mile two and realize you forgot something critical to your day.

Adjusting for Stomach Cramps

If you have run afoul of the nutrition gods, there is still hope for you. It’s not a great place to be, but you may still be able to adjust and recover. The best way is to slow down, instantly, so your body can begin to deal with your gastric distress.

More: 6 Green Super Foods to Add to Your Diet

This simple act will give your body the wiggle room it needs to get to work, and it will give your brain a moment to review the situation and find out what went wrong. It’s not easily done, as many runners equate walking with failure, when in most cases it’s actually part of a coherent strategy to get your race back on track.

• Did you run too hard?  If so, slowing will help.
• Did you eat too much? If so, you now have time to absorb the food.
• Have you overloaded on sugars? If you ate a gel and followed it with sports drink, that could be enough. Sipping water will do the trick.

In addition to slowing down, remember to continue to sip water as you will still need it when you pick the pace back up again.

More: How to Create Your Carbo-Load Plan

It’s a Wrap

While there is no single best way to solve a particular nutrition problem, the longer you run and the more often you race the more likely you’ll be able to overcome most nutritional problems. In fact, your goal should be to learn to recognize the warning signs and fix things before they become full-blown problems.

If you run in the Upper Valley, or just about anywhere in Vermont or New Hampshire, you can't really avoid hills. So you might as well prepare for them. To do that, here are three very different hill runs that will get you ready for the Mountain Washington Road Race, the Western New Hampshire Trail Racing Series, and any marathon that doesn't advertise itself as a good race to qualify for Boston.

1. Mini Mount Washington

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The auto road that travels up Mount Ascutney is almost exactly half the distance and half the elevation gain of the Mount Washington auto road. So if you're preparing for the Washington Road Race, it's the perfect place to find out what you're in for. And what you're in for is a relentless climb that averages about a 1 percent grade.

Distance: 3.7 miles

Total elevation gain: 2,369 feet

2. A gnarly trail climb

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It seems like an exaggeration to call any 3.5-mile run "epic," but the stretch of Appalachian Trail from the Hanover Coop to Trescott Road is not your typical 5k. Chad says that if you can run this entire section, then you know you're ready for an ultra. Which is a little like saying that if you've memorized the dictionary, you're ready for a game of Scrabble. The total elevation gain isn't too intimidating, but the climbs start steep and get steeper. In between are steep descents and a few brief sections of blissful flat trail. For an additional challenge, take the same trail back. Or, when you finally get to Trescott Road, take a left and follow the road about 3 miles back into Hanover.

Distance: 3.6 miles (7.2 if you take the AT back into Hanover)

Total elevation gain: 1,181 feet (add another 793 feet of gain if you take the AT back)

3. Uphill, downhill, repeat

(click for full image)

Running downhills fast takes practice, too. A good spot for working on both uphill and downhill running is the water tower access road that starts at the trailhead across Lahaye Drive from DHMC. From the low point of the dirt road to the top is about 0.4 miles with an average grade of about 8 percent. After warming up, try running four or five repeats. Run hard up each time, take a break at the top, and then run hard down.

Being a multisport athlete and experiencing the highest of high's and the lowest of lows in an endurance event makes a video like this one really appreciate what goes into training and racing!

I really want to go and ride my bike and run for the rest of the day!!  I know that is impossible but we should dare to dream!  All the fun is just around the corner for 2012, are you ready?  Hopefully this will jazz you to get into your ZONE!

Gosh I love Pink Floyd as well!

INSPIRE ACTIVE LIVING!