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Sandy
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« on: November 12, 2004, 08:53:19 PM » |
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Training and racing in escalating heat can be more then uncomfortable and frustrating, it can be dangerous to your health. The more fit we are the more we sweat. The more humid it is, the more we sweat, but the less efficient we are at cooling our bodies. Even if you think you are drinking a lot, you are probably not drinking enough. Nancy Clark, M.S., R.D. states that ?if you?re peeing frequently and your urine is clear, you?re well hydrated. If you?re not peeing much and your urine is dark yellow, then get busy with the fluids.? In situations of heat and humidity, adjust your goals and run a little slower then normal and ensure you are drinking sports drinks in addition to water to maintain your electrolyte balance. Straight water will lower the concentration of sodium in your blood, causing a dangerous condition known as hyponatremia.
How much should you drink? Weigh yourself prior to a run, then again after. The weight lost represents water loss through sweating (really) and must be replaced at the rate of 150%. If you lost 2 pounds you must drink 3 pounds of fluid, 48 (3 x 16) ounces of fluid or 3-500ml bottles.
Some of the signs of dehydration are dull headache; cramping, thirst and increased heart rate, which will make your running, feel more and more difficult.
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