RUNNING HYDRATION: WATER TO ELECTROLYTE (SODIUM) BALANCE : Drink Mix and Diet Nutrition Tips!
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- เผยแพร่เมื่อ 14 ก.ค. 2020
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This is why I like Sage... he's informative. There are lots of ''running'' channels that are totally useless and never teaches you anything. Sage and Ben Parkes's channels are really informative and educating.
How do you feel about the former vegan runner? I believe his youtube channel now is The Runner. He's got some tips on there too
Good topic. In the context of long distance racing such as ultras and triathlons, there have been no deaths reported from dehydration, but there have been several deaths from hyponatremia. Over hydration with plain water is a real problem; videos like this one are a good reminder to hydrate correctly
They say comments are good for the TH-cam algorithm
Waterlogged by Tim Noakes is a great book about this topic... Running in 40C / 90% humidity in Asia, definitely a critical factor that I've yet to figure out fully...
A lot of it is genetic.
Not all people are the same.
I will have an 52km ultra in this hot weekend, this video is very helpful!
Post race report: I still underestimated hydration and suffered a lot in the ultra, much much worse than a road marathon in cool spring and autumn. Now I have more understanding about the advice and hope to do better in the next ultra, since all marathon races are cancelled.
How is the journey going?
Thanks for this training talk sage! I knew very little about hydration so definitely was helpful
anyone who reads this I just want to say that you are awesome for stepping outside and having the courage to run, most cant do what you do!❤️
Thanks for the video. I really needed electrolytes over the weekend with my 12 and 10 Mile hill runs where temp was 100 degrees Fahrenheit.
Thank you for such an educated presentation coupled with admirable experience brotha. Thanks for sharing!
I switch between water and some electrolyte mix during my marathon training runs and ultra events in addition to some food/gels. But, I definitely need to focus on drinking more in hot weather. Thanks for the talk!
Branwdo! Love Idiocracy! Good intro Sage!
Great topic Sage. I deal with this every day running long in South Florida, where the heat index May-September can easily hit 100+F/40+C and humidity never seems to go much below 60%. The impact on heart rate and overall performance is real, and it happens FAST. I got blood work done this morning so very interested to see the results.
Central florida runner. All we do is sweat, sweat, sweat lol
Could you link the study you referenced Sage? Electrolyte and hydration balance has always been a bit of a challenge for me. I appreciate the video. Thanks for sharing your knowledge and experience with us.
Great vid Sage! Hope you'll do States again someday and knock it out of the park
Hey bud - I have to say. You have the best videos on TH-cam for runners. I have watched them all and yours is the best. I really appreciate the time and energy and information you put into these. I try to support your sponsors (with your codes and such) anytime I can. Thanks again and great video!
I subscribed only because of the quote at the beginning. Content seems quite valuable as well. 👍
Amazing video
Thanks for this info. Running 50k in a few weeks.
Ginger Runner 👏👏👏👏👏👏
Thanks for the info. I always confused hydration with Gatorade which had too much sugar the day before the race so I couldn't sleep. Plus, before that I would drink water only on runs worsening my electrolyte balance. Salt salt salt!
Great talk on sodium. I know too well how poorly I perform when lacking salt and electrolytes, it's scary stuff - you essentially drown yourself as nothing quenches your thirst when you're low on salt.
Sodium replenishment during racing (specifically road marathons) is such a elusive topic as in it is hard to find information and concensus amoung so called experts so I glad you made this video. I am able to gleen much more info about race nutrition recommendations (50 to 60 grams of carbs per hour of whatever product your stomach can handle). It sounds like this is around the limit of what your digestive system can process during intense activity like the marathon so more would be good but hard to achieve without GI distress. I can find no such consensus with regards to sodium replenishment (in marathon race). I have heard experts say there is no science backing up the claim that electrolytes taken during marathon performances have great impact. They say sodium should be topped off the days leading up to and the race and the hour before the race using high sodium electrolyte beverage. Maurten and Precision Hydration seem to be saying this same thing from what I have heard in podcast interviews. This is why Maurten 100 gel only has 34mg sodium and their 320 drink mix that all the elites are using is around 200mg sodium per half liter. And yet there are plenty of other "experts" saying to take in electrolyte drink and even salt pills during marathons. Marathons are serving gatorade endurance at aid stations as well. I was curious what elite runners are doing during marathons for electrolyte consumption if anything or if carb intake is really the real concern to avoid "the wall". I can see the point of monitoring sodium intake in an ultra because the sweat loss is so much greater and therefore hyponatremia is greater concern. However, is there a need or a performance advantage in the marathon distance of trying to hit some mg value of sodium replenishment and are the elites aiming at some value to intake in the marathon?
Love this info and video
I’m not able to drink nothing but water. This video explains why I’ve had the upset stomach. I try to eat salted foods at aid stations. Drink coke During the summer I crave Gatorade. I can’t run & drink it. Thanks 🙏🏼 for this video
Good information. Thank you.
Great video, but, i wonder... when will you go back to Western States, Sage? Would love to see your performance taking advantage of the lessons from 2016
Great video 👍 very informative. I weighed myself before and after a run a few days ago. I live in Houston TX. Ran a 6 mile tempo workout and I lost 2 lbs of sweat and I had not urinated. And I still wasn't thirsty. Crazy. I drank a recovery drink and water anyway because I lost all that fluid through sweat. Electrolyte balance is hard to achieve. It's hard for me to drink and run. Sloushy belly. Need to practice.
Same here. I sweat like a horse, it's super hot here in Fresno as well. I'm not thirsty though, I need to time myself to drink. Otherwise I'd get seriously dehydrated.
I always have a few beers 🍺 after running to ensure I’m well hydrated to help with the recovery, never before though, as I already have trouble staying upright during a run 🍺🍺😎👍🏼
Спасибо за полезное видео!
What do you drink and eat for recovery after training?
Which blood test panel did you choose and how many test tubes does it require? Can you space out giving blood through a number of days instead of all at once?
Hydration was one of my biggest fears going into my first ultra (Bandera 100k). I had a similar issue where I didn't pee at all for the first half but was luckily able to correct for the 2nd half.
At my first longer than 50mi ultra I had also a weird thing. I haven't peed until 50 miles, which I did in about 11.5 hours. About every mile I was refreshing with half water / half isotonic drink mix. Somehow I was afraid of oversalting myself (BTW if you get your isotonic drink from the race organizer / aid station barrels, their isotonic level can hugely vary!!! It can even depend on if you drink the beginning or the end / bottom of the barrel). I don't do any salt tablets or anything. So some miles after the 50 mile mark I went to rest a little at the aid station and that's when I got super-duper thirsty. But as I was drinking I was also peeing like a horse as well very frequently, very watery. My hypothesis is that my sodium level must have been really low and hence no matter how much tap water I drank I remained thirsty and I peed it out because my body needed isotonic fluid. As soon as I chugged down pizzas I stopped peeing as much but it took several hours for the levels to normalize. Next time I'll do longer ultra I won't do half-half mix but straight gatorade instead. Although even if I think I get the ratios right I sweat enough that I won't pee anyway even during short races. At my first road marathon last year I stuck to isotonic drink and I also took some gels. It was up in the mountain and it was cool enough that I didn't sweat as much as usual, so I think maybe I cranked up my sodium too high. The end result was that my first pee several hours after finish was dark brown for real. It may also contribute to that I had a little rhabdo, since I did threshold run (wanted to break 3 for my first marathon, ended up doing 3:03) and I could hardly walk right after I stepped over the finish line - and I could hardly walk for more than a week after finish. I did such rhabdo style so many times before tho. I'm worried about the brown pee because 5 years ago it turned out that I'm a stone former (a.k.a. kidney stone) and I stopped doing dehydration accommodation training during the hot summer. I wanna preserve my kidneys.
How does one approach training optimally for a race in 50+ weeks? All ‘base training’ programs seem to be 8-16weeks so should one cycle between ‘base training’ periods and race-specific periods or how should I approach it?
“Dont die out there.. it can really affect your race performance”. Good tip 😂😂
I literally laughed out loud!! That’s so funny
Nice opener
Top !!! Running 21km tomorrow. Do I take 3 gels??
Would you recommend using salt chews and huma gels during a marathon?
"The reptilian brain wants what it wants *shrug*" hahaha, but this is really useful information, thanks!
Would love to know more about salt pills. When I’ve volunteered at ultras, it seems like people take them from the aid stations in desperation when they start to feel bad without really knowing if they’re going to help, but I don’t think I’ve seen anyone carefully integrate them into a fueling plan.
I looked at my Na levels and it looks like I am 141 mmol/ L. Almost on the high side of 145. These are recent levels so a good look at where I am. Thanks for the advice.
Hi sgae great topic very interesting I have been running for 5 years now and I sweat so much it's in real I live in the UK so not that hot hire average 14c I run all distances ultra too 5km and no matter how fast or slow I run be hard or easy I finish the run like someone has throne me in a river that's after 4 miles. I am soaked form head too toe I drink all the time don't have much salt tho. Just wondering if anyone out there can help or figure out you crashing on runs all the time could do so much better if I could control the rate long shot but be great any advice thanks form John camani
I usually put a pinch or 2 of H salt in my water...the water might get warm....but it seems to assimilate easier.
Now...if I can remember that sugar is My ice water....I will be much better off!
I always find talks on hydration helpful, but I find a lot of people fail to explain how 'Osmosis' works and how salt works in that process. It helps people to understand what causes the difference between too much or too little and how it directly affects us within the blood.
Could you please list the items you talk about in the video?
In regards to the iodized salt, I tend to get very warm to hot even if 20mg of iodized salt, how do you avoid the iodine flush?
Hi Sage! What have you learned since that? How is your "salt strategy" today? Thanks! 🙏🏼
I eat whole food plant based so I really appreciate your perspective. Thanks!
What about having a sodium/potassium imbalance? 🤔
Thanks Sage. Very helpful.
I'm often worried about the increase of sugar levels early in a long race. My gels with electrolytes often are high in sugar, and therefore wait until I'm at least 15-20km into a marathon.
What are you thoughts on sugar levels and the poss negative effect this has on your fat burning energy?
I would suggest you find gels which are lower in sugar and made from real food and plant oils - like Winforce or Spring Energy.
You didn't mention potassium though, and that is what body armor has more of in its drink. It still has some sodium, but to me that is actually better than a high sodium drink because potassium is much harder to get through your diet.
High potassium levels can stop your heart. Muscle break down releases a lot of extracellular potassium anyway.
What you want is the potassium inside your cells not outside. So only take potassium from your diet. Eat a banana.
Supplementing with potassium during a race is a terrible idea, and most manufacturers want to avoid liability in this case.
@@RowOfMushyTiT yes and anyone who wants to modify their diet would be well served to check their potassium levels and look at their diet to see how much they are getting. The recommended daily intake is over 4,000 milligrams, a banana is a little over 400 depending on the size, a body armor is around 700. Granted I don't think you lose sodium and potassium at the same rate or through the same mechanism, but unless you are already eating a diet high in potassium rich foods i highly doubt substituting a body armor for a Gatorade is going to put you at risk. I would guess most people are probably on the low end of potassium intake on a normal basis unless they are pounding 5 or 6 bananas a day.
@Sage: how much Electrolytes should I drink per hour? Greetz from Germany
My last marathon, I drank just water+ 1 or two pack of gel. Which is a good result for me. If I run longer I would drink Gatorade too.
Some one gave me an orange and I ate it. Big regret after a mile later. Acid killed my stomach
I’ve used coconut water mixed with cordial during my ultras . And yeah peeing is probably a good factor especially with kidney issues!!!! Also my go too is salt vinegar chips lov’em . Drinking water is good in general but yeah sodium electrolytes is where it’s at hence why I use coconut water mixed in training
Cheers Sage
Ratio?
Depends 2x370 mm drink bottle half coconut water half lime cordial plus water bladder 1.5 lite with just water maybe pinch of salt sees me good for 6 hr long run most of the time
I saw some pros with small finger sized plastic tubes including an extremely high concantrated salty solution, they just wet their finger and lick regularly, just try not to lose the tube though
dude, what's that flexi looking bottle you are gesticulating with please ? Thanks
No, Camelback. He's sponsored by them. Samolon look slightly different.
Good trick is when your re stocking your salt after a intense work out or long crazy physically day job especially when it's very hot . Have loads of salad for potassium at the same time as re stocking 4 grams of salt
Yesterday 5:45am I started long run before breakfast and night earlier I had large dinner high in sodium. I just had 750ml water before my run to get out of thrist, no breakfast. Packed two small gels to my shorts and grabbed 500ml water to my hand. I didn't check temperature before wearing shorts and t-shirt but later I realized it was only +6C° or 43F° and originally thought taking gel with little water (166ml) after 1hr and 2hr then finishing at 2hr40min I felt water being even too much and finished last third of water at 2hr25min and extended my long run session to 3hr with negative split. I'm old and slow rookie runner as moved only 31,2km in three hours but I feel it's possible to drink too much mostly in cold weather and I guess that's way more severe condition compared to dehydration.
When I am in that temp range of 40f running I can go a long time before I get thirsty.
Strongly advice ppl to drink pickle juice, or simply eat pickles during the long efforts, will replenish electrolytes, and esp will stop cramping instantly, instant fix ✌️
I hear some talk about acclimating to dehydration. Not possible!
One great thing about running. Increase sodium, take in water, eat well, control weight = stronger heart, low blood pressure, less chance of hypertension.
You get a thumbs up just for the Idiocracy reference.
... And because I just recently got hyponatremia ;(
Do you plan on racing Western States again or was that ‘16 experience too traumatic?
Never thought eating chips and drinking soda would be good during race lol
"Excuse me but this might be just gaytorade or something, i am looking for regular water. Water? You mean like from toilet? What for?" :D
You got your law degree from Costco? Ya, I can't believe I got in.
Puns always intended 👍😆
Wanting cold water will have been because your core temp was too high. You would have seen that by your heart rate being in the red if you raced with HR 😉
Couldn't stomach a beer. . . what a horror ;_;
To be honest I managed to get to that point doing only a xc triathlon (around 3 to 3,5 hrs exercise for my pace) when I abysmally botched my nutrition and fluid intake for the hot day. It's suprisingly easy to do in the heat of the moment. (Pun intended)
On my last trail race (32km) I got slightly lost and did not eat or hydrate enough.
But it ended at a brewery.
It was 35f but I downed a huge cold beer.
And it was the best beer of my life.
Even though I shivered for like 30min after.
Potato chips
Brawn-do not bran-do!!!!
I think you'd look cool with a mohawk.
That intro is great.
You are a funny guy.
Great movie: idiocracy.
Every American needs to be forced to watch. And ask which character they are.
Idiocracy is a great movie but I don't see it in 500 years more like in 5 years. Almost there :/.
I thought it officially started when trump was elected.
I pity the fool who has to see what the world is like in 500yr
If you put sage in a microwave you'd get a bowl of popcorn he's so corny 😂😂😂
Man, it sounds mike your life was in danger!!
The whole video just says every person is different take enough, but don’t take too much. I didn’t get any real advice.