Wednesday, August 18, 2010

Hydration Fixation Updation

That’s right … lack of proper hydration leads to Dylanesque rhyming and usage of nonsense words. Let that be a lesson for you kids.

Decided to get a bit more scientific in figuring out not just how I like to get my drink on while running, but also just how much I need to be drinking while training. Time for some sweat-level calculation. I decided to utilize my 8-mile run this morning to figure out how much liquid I lose while running as part of my overall quest for better hydration during the Summer sizzle. I had to make a couple adjustments to the instructions I got off the internet, but I think the results are still fairly accurate. The scales at my house are crazy inaccurate, and I think they have become self-aware and enjoy messing with people depending on their mood. Since my gym is less than a mile from my house, and the scales there go down to the 10th of a pound, I decided to walk there for the start, and end there for the ‘after’ weigh-in. This necessitated the first deviation from the online instructions.

One is supposed to weigh oneself nude before and after the run, since most people’s clothes get fairly soaked and hold on to a lot of the sweat, thus defeating the weight-based determination of water loss. As tempted as I may have been to strip down in the middle of the weight room and hop on the scale, I could sense that most of the patrons did not share my enthusiasm. Apparently they still remember the last time. So I hopped on the scale in full running regalia, for a measurement of 193.6 pounds of fun. The temperature during the run was 78.9 degrees (amazingly cool by recent standards) with 86% humidity (very sticky out there this AM). I felt pretty good during the run, so I decided to push the pace to get the sweat flowing often and early. This actually ended up being the fastest 8-miler I think I’ve ever done:
At the conclusion of the run I dragged my sweet-smelling carcass back to the scales for the ‘after’ measurement – 190.4 pounds. For the purposes of this exercise I’ll go with 3.2 lbs of water loss, although the number is really a bit higher due to the sweat-soaked clothing I still had on. Now I assembled the top-notch team of hydrationologists to work their magic and give me my sweat-rate. Here’s the thrilling conclusion:

There are lots of factors that impact a person’s ability to absorb water, but following my well-tested approach of ignoring things that I don’t fully understand, I’m choosing to say I need roughly 43 ounces of liquid per hour to stay as hydrated as when I start a run. Most all the articles recommend breaking this into 15-minute intervals, so as a rule I need around 11 ounces every 15 minutes. My Fuel Belt holds 32 ounces total, and my new handheld will hold another 22 ounces, so I’ll be able to set out with 54 available ounces on my 18-miler this weekend, and we’ll see how things go. I’ll try to get around 11 ounces every 15 minutes, and see if I drown. Unfortunately there aren’t any fountains where I’m running, so I may also need to carry a divining-rod for refills. Others have mentioned running with a camel on your back, so they can impart wisdom and encouragement about how they manage to go so long without drinking, but if there’s one thing I’ve learned from training so far it’s that a camel can give you one hell of a chafing. And don’t get me started on what it’s like trying to spread Body Glide on them.

10 comments:

  1. a nude weigh in sounds intriguing.

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  2. When you said you'd weigh in at the gym, my first thought was...they must have a scale in the showers! Is it just me, or does 11 oz every 15 minutes sound like a lot of liquid. I guess we'll see how it goes on your 18 miler...good luck :)

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  3. That really sounds like a lot of water intake! Makes my belly slosh around if I drink too much during a run.

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  4. That sure seems like a lot of water!! Where did you find that measurement scale?? I hope they have a potty for you somewhere along the way!

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  5. Sounds like a lot water to slosh around INside you. Never had problems with chaffing carrying a Camel on my back. It really is not all that much more sweaty on the back. Depends on which one you get though - but it sounds like you are not. Everyone has to do what is best for their own runners world. Take care evolving dude.

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  6. I run with a Camel on my back and I OWN that Camel. If I say bodyglide, we glide. And so now chafing.

    I have never applied myself to the science as you have - nice one! - but need LOTS of water when running AND it isn't hot here (like EVER so don't feel too jealous) so I'm with you on the quantities.

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  7. I’m not sure about the quantities but I know I usually drink less than needed even if it feels as if I’m drinking a lot. Good luck with the 18 miles!

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  8. This was an interesting read and I've read about these little tests in the past but only in theory. I'm suprised about the amounts you came up with - seems like a lot...perhaps I should experiment with this too!

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  9. wow this is crazy interesting! I like to keep tabs on how much water weight I lose on runs b/c I'm the sweatiest runner ever. There have been times it's been 8+ lbs which is ridiculous on my frame. Maybe I'll test it out on my run tonight. :)

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  10. Yeah, I've gotta continue the theme here. That's a whole lot of water. My philosophgy is to always hydrate, like every day. I shoot for at least 60 oz. per day. On the long LSD weekend, I crank it up a bit on that Friday. I talked to a World Class Ultra Runner who told me that he doesn't even take a sip of water all morning until mile 4. The body should be already hydrated. I do that now.

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