The long haul (page 1 of 2)

Improper hydration is not only dangerous: it can be fatal. A few simple techniques will make a major difference during your longer training sessions.

There is nothing magic about one hour. It is a general guideline. Some people who sweat more or are training more intensely may want to use these strategies for shorter workouts, while others may have adjusted fine to longer workouts. The three key factors that impact longer workouts are hydration, electrolyte balance, and calories.

Hydration

Hydration is very important. It only takes losing two percent (2%) of your normal water weight to start showing symptoms of dehydration, such as headaches, blurred vision, low blood pressure (hypotension), dizziness, and fainting. Losing more than 10 - 15 percent of your normal water weight can be fatal.

Exactly how quickly you lose water depends on a variety of factors, ranging from the intensity of the exercise to the general temperature and humidity. Sweat is a cooling mechanism for the body. The action of water evaporating helps remove heat and drop your core temperature. Humidity can inhibit this process and cause your body to heat more rapidly. Intense exercise also generates heat.

The easy way to determine how much water you need is to weigh yourself before and after exercise. For every kilogram you lose, you should drink at least one liter of fluid. The preferred way is to sip this amount during the exercise, rather than taking it all at once. When training in the gym your needs can be met by remembering to hit the drinking fountain every 15 - 20 minutes or by bringing a water bottle. For longer events such as hikes or runs, you can use fuel belts that hold bottles or special hydration packs.

Electrolyte Balance

Hydration can be dangerous without proper attention to electrolyte balance. One woman died after participating in a competition. The goal was to drink as much fluid as possible in a short period of time. The contestants drank only water. This excess amount of fluid caused the levels of sodium in her blood plasma to fall below normal levels, a condition known as hyponatremia. Low levels of electrolytes in the bloodstream inhibit the body's ability to move fluids and nutrients into and out of a cell. The condition can lead to brain swelling, coma, and in severe instances, death.

The risk of hyponatremia increases with exercise. During exercise, electrolytes are lost through the sweat. Sodium is the main electrolyte lost. Only small amounts of potassium are found in sweat, so sodium is the key electrolyte to replace during exercise. It is estimated that an individual can lose up to 1,000 mg (1 gram) of sodium through sweat every hour during intense activity in a hot, humid environment. Sometimes you may find after a workout that you have a white powder stuck to your skin and garments. This is salt from your sweat.

For these reasons, it is suggested you consume a beverage containing at least 400 - 500 milligrams of sodium per ½ liter in order to replenish electrolytes. Most sports drinks are specially formulated to contain higher amounts of sodium. It is important to read the label and understand how much sodium you are receiving. There are also salt tablets available to take during exercise in order to replenish electrolytes.

A good rule of thumb is to watch how well you are taking in fluids. If fluids are sitting in your stomach or you have a stomach ache, it may mean you are not getting enough electrolytes. Fluids consumed with proper amounts of electrolytes typically empty the gut more efficiently.