ravs2k6
05-13-2006, 01:34 PM
Hydration During Running
Summer running obviously increases the core body temperature. On average a runner will expend 500-1500 kcal/hr depending on the experience and fitness of the runner. Body metabolism means that energy produced is 25% efficient. 75% of energy is used for the production of heat; this can be difficult during summer running.
We recommend you drink adequate fluid 30-45 minutes before running and then a cupful every 10-15 minutes. Experts have recommended 6-8 oz every 20 minutes while you run. Most popular sports drinks have a low level of electrolytes and also carbohydrates to helps speed up glycogen replacement. After exercise you should try and drink more water than necessary to speed up recovery.
Some runners prefer the taste of sports drinks in comparison to plain water. Experts have also recommended the use of carbohydrate protein drinks or milkshakes to rapidly replenish glycogen stores after a run. These drinks also help to catabolize muscles for energy and help muscles repair quickly after a run. The above advice can be used for all types of running conditions but is especially important during summer running. This is due to the warmer environment deplenishing glycogen stores more quickly. In most cases runners suffer from heat stroke and heat exhaustion due to poor hydration
Summer running obviously increases the core body temperature. On average a runner will expend 500-1500 kcal/hr depending on the experience and fitness of the runner. Body metabolism means that energy produced is 25% efficient. 75% of energy is used for the production of heat; this can be difficult during summer running.
We recommend you drink adequate fluid 30-45 minutes before running and then a cupful every 10-15 minutes. Experts have recommended 6-8 oz every 20 minutes while you run. Most popular sports drinks have a low level of electrolytes and also carbohydrates to helps speed up glycogen replacement. After exercise you should try and drink more water than necessary to speed up recovery.
Some runners prefer the taste of sports drinks in comparison to plain water. Experts have also recommended the use of carbohydrate protein drinks or milkshakes to rapidly replenish glycogen stores after a run. These drinks also help to catabolize muscles for energy and help muscles repair quickly after a run. The above advice can be used for all types of running conditions but is especially important during summer running. This is due to the warmer environment deplenishing glycogen stores more quickly. In most cases runners suffer from heat stroke and heat exhaustion due to poor hydration