The long haul (page 2 of 2)

Another sign you may not be receiving enough electrolytes is swelling. Some swelling during exercise is normal, but severe swelling is a sign that you should focus on receiving sodium as soon as possible to restore your electrolyte balance.

Calories

The final factor to consider is total calories. Your activity draws on various fuel sources during exercise, ranging from glucose in your bloodstream and glycogen in your muscles to fat. During prolonged exercise, however, your body's demands for calories are not met if you stay in a fasted state. While this can, over time, improve your body's efficiency at burning fat, it can also raise cortisol levels (a stress hormone) and lead to diminished recovery as well as increased muscle loss.

The issue with calories during training is related to digestion. A highly diluted intake of calories (i.e. lower calories per volume of volume) is less likely to make an impact on your body's ability to use those calories as fuel. A higher concentration of calories, however, can complicate digestion and cause stomach pain and nausea during the exercise.

Research suggests that the optimal amount to refuel is a 4 - 8 percent solution of carbohydrate, or approximately 16 - 32 calories of carbohydrate per 100 grams of fluid. Again, most sports drinks are properly formulate to supply calories within this range. For ultra long events lasting several hours (such as ultramarathons) a higher concentration and even solid foods may be necessary to supply the needed fuel during the event. Protein is not recommended except during extremely long (8 hours or more) events because it is more difficult to digest and may cause cramping and nausea. Protein may also increase your hydration needs.

While longer workouts can be dangerous without the proper strategy, a few simple steps will improve the quality of your training as well as enhance your recovery. You may get away with drinking nothing but water during your short workouts, but long workouts demand a focus on electrolytes and calories. This is why many sports drinks on the market are formulated specifically to help you stay fresh during the long haul.