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24 Fluid replacement (2 personal methods)




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This article is from the Running FAQ, by Ozzie Gontang with numerous contributions by others.

24 Fluid replacement (2 personal methods)

As an ultramarathoner, trail runner fluid replenishment etc. is quite
important. My findings, based on personal experience, is that in 90+ degree
weather I use a liter per hour on a one hour run - and that is carrying the
water with me. If you are not running enough distance, dont be concerned
about energy type drinks, and you probably don't lose enough salts to need
electrolytes. But your system will absorb more fluid faster is it is
hypotonic and cool. If you guys are always running for 45 minutes or an
hour in HOT weather - I would really suggest carrying water. When you
realize your dehydrated its TOO late - and it takes longer to replenish
fluids than it does to lose them. (Milt Schol milts@mse.cse.ogi.edu)

I prepare for a run with about 24-30 ounces of lukewarm water within 3
hours of the run. As for after the run, if it was particularly strenuous
(and in the 85+ and humid Pittsburgh weather of late, the runs have been
strenuous for me), within 10-15 minutes following the run, I take ~10-15
ounces of room-temperature, diluted Exceed (about 2 parts Exceed to 3 parts
water). I follow that with about 24-30 ounces of room-temperature water
over the next hour or two. (Barbara Zayas bjz@sei.cmu.edu)


 

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