New tips on quenching thirst
Daily Tip #6
New scientific research suggests that runners should drink according to thirst. The new findings reveal that thirst is the best guide for assessing the body’s fluid needs. As elementary as it sounds, drinking only when you’re thirsty can protect you from over-drinking and under-drinking. Hyponatremia, an imbalance of fluid, and dehydration, too little fluid, can pose serious health risks that can be avoided if runners listen to their bodies’ thirst.
How much should I drink?
Again, thirst appears to be the medically supported answer to “how much” and “when” to drink. Alternative methods exist, and most of these require pretty precise calculations/formulas. One guideline published by the International Marathon Medical Directors Association (IMMDA) suggests the following formula:
- Less than four hours of total activity: Drink 10-12 ounces of fluid every 20 minutes
- More than five hours of total activity: Drink 4-6 ounces of fluid every 20 minutes
*The amount of fluid consumed depends on body weight; lighter runners should drink the recommended smaller amount, and heavier runners should drink the recommended larger amount.
IMMDA strongly recommends using thirst as a guide to hydration. Other physiological cues that can be used as indications that runners should increase their fluid intake include concentrated dark urine and weight loss. Signs that runners should decrease their fluid consumption include clear urination, bloating, and weight gain.
Note that if you’re using a guideline other than thirst to assess your fluid needs, it’s important to recognize that variations in climate and humidity may change your hydration requirements.
What should I drink?
IMMDA recommends that runners should drink a sports drink instead of water when participating in a race or workout that extends longer than 30 minutes. The combination of carbohydrates and electrolytes contained in sports drinks speeds the absorption of fluids, and offer the benefit of extra fuel.
Tips for Race Day:
- Check your urine half an hour before the race. If urine is pale (like lemonade), you are well hydrated. If urine is dark and concentrated (like iced tea), drink more fluids.
- During the race, drink when you are thirsty.
- Do not take any product that contains ephedra, which increases your risk of heat illness.
- Stay away from dehydrating agents such as cold and sinus medicines, anti-diarrhea products, and caffeine. You may consume these products a few hours after you finish the race if needed.
