Coach’s Corner – The Worth of Water
“When the well is dry, we learn the worth of water.” —Benjamin Franklin
Another requested post. This time, hydration questions about how much, how often, etc. Spoiler alert, it depends!
First you:
Know yourself. We have WBRRC legends that merely glisten and others of us that soak socks. Sweat level can be a good test. Another test is to plan a route with a bathroom and experiment with adding more water a bit a time and look for required pit stops, swelly-belly or, perhaps, improvement in the comfort of your run.
Metrics:
Unfortunately, there is no hard and fast amount. In the Nike documentary, Breaking2, one elite runner had never consumed water on a run. Never! The Nike team thought they could shave minutes from his time by adding hydration. The impact for this anomaly runner was ultimately minimal.
Here are some made up amounts that may include your hydration (individual mileage may vary.) On the lighter side, have a small cup every two-three miles. On the heavier side, make it two. My marathon PR was fueled on a small cup on every mile to about 15. Does this fit everyone? I’d love to hear if I am close to your amounts. Consider taking in up to 2X more in hot conditions. If you’re game, weigh yourself before and after a run and you can use weights to figure out water surplus or deficit from your current practices.
Danger Zone:
In coaching certification classes, they were very focused on two extremes: the deadly over drinking that leads to hyponatremia. Typically, this is gallons and it's incredibly rare. The other was dehydration. This is far more common. Sunny South Florida days can create incredible swings in your water loss. Look for the signs. If your shorts are sticking to your legs, you need to have been drinking along the route. Also, if you were soaked and now stopped sweating, chalky mouth, etc. know that you may be dehydrating. Look for dizziness, fatigue, confusion, etc. Stop running and get right with water, shade and AC.
The Rules:
The book answer is to drink to thirst. Others say to drink before you are thirsty. Whatever.
Carry water if you’re a soggy sweater. Pick a belt with small bottles,
Limit alcohol and caffeine before hot runs (or maybe always).
Small sips along the route are better than single chugs.
Adjust for the heat. Failing to do so will eventually cause walking or worse.
Run Strong, Run Hydrated!
Craig