Re: rehydration - water or gatorade type product?

dot.h@#duh?att.net wrote:

oregonchick wrote:
I'm assuming that up to a point, just plain old water is fine for
rehydrating during exercise. At what point do you need to start
adding in electrolytes? I am regularly doing cardio for 1 hr or more
- the kind of cardio where I sweat a ton, no froo froo stuff. And
then there's the running and bike riding and hiking, that tend to be
for much longer stretches. Does it depend on how much you're
sweating and for how long? I recently did a bike ride that was 5 hrs
long, and afterwards thought about next time maybe filling my
camelback with half gatorade and half water. What are the signs that
your electrolytes are off?

Yes, it depends on how much you sweat. Different people's sweat can
have different electrolyte concentration - as well as different
volumes - and it may depend on current adaptation to heat (or not).

Good point. IIRC, Pfitzinger recommends 400 to 800 mg of sodium per hour
during hot and humid running conditions.

Most fluids, esp. gatorade (although endurance formula is a little
better than std), don't have enough electrolytes in them.

Time to whip out the ol' spreadsheet ;-)

Mg Sodium per 12 oz serving
Accelerade 190
Powerade 37
Cytomax 60
Gatorade 150
Gatorade Endurance 300
Lucozade 177
Succeed! Ultra 155
Succeed! Clip2 102
Succeed! Capsule 344

This is why many people use salt/electrolyte tablets on long runs.
This allows you to adjust the amount of electrolyte you need
independent of fluid.

Which is why I don't like using a sports drink with a lot of sodium in
it. If I'm out on a course and I'm carrying a high sodium drink, like
Gatorade Endurance, and for some reason I feel I need to cut back on
sodium, then I'm stuck with the sodium in the drink. With a lower sodium
drink it's much easier to just pop an S! cap when needed.

With fluids, electrolytes, and fuels, it's usually best to start using
before you show signs of deficiency. It's hard to makeup once you get
behind.

Very true. I usually carry more fluids than I think I might need. Other
than the added weight and the possibility of having to pee (sometimes a
problem when in a residential area), not much else wrong with this.
Yesterday I was only running 10 miles. However, 5 miles were at LT (87%
MHR) and the temps were mid 90s F. I had 20 oz of Cytomax about 15
minutes before starting and drank 48 oz during the run. I was completely
soaked afterwards, uncluding socks and shoes. But I felt good and wasn't
overly thirsty.

Lately I've been experimenting with getting sodium the day before a long
run. 1 quart of vegetable juice the day before gives me 2,400 mg of
sodium.

--
Phil M.
.

Relevant Pages

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