|
By Cathy Parbst
PT
Running is a tough enough
sport without having to battle the tropical humidity and heat of Miami. How can
a runner prepare and go into battle well armed for the hot humid days ahead?
There are some smart ways to minimize the harsh effects of the heat: Hydration.
Miami has one of hottest and
humid climates which mean fluid loss for athletes. Runners should continually
hydrate during the week in preparation for their long runs. As a rule of thumb
you should drink one half your bodyweight in ounces daily. That means 75 ounces
for a 150 lb. person. If you are a coffee, tea or soda drinker add another 8 oz
for each caffeinated beverage consumed. Another study shows that athletes
should drink 2 cups of fluid two hours before exercise and 4-6 oz every 15
minutes during exercise.
Recently I have been reading
about the issue of hyponatremia, which is a condition where the body gets too
much water and dilutes the blood salt levels which can lead to serious health
issues and even death in the most severe cases. This is the reason it is
important to hydrate with more that just water, especially during your longer
runs. Find a sport’s drink that supplies the needed electrolytes without the
high sugar content. One of the best fluid replacement drinks I have found on
the market currently is Ultima- replenisher (No they are not a sponsor of mine,
nor is this an add for them) Ultima supplies the electrolytes needed to support
your muscles during exercise. It is flavored with stevia and has no added sugar.
If you are a novice runner
you should plan your long runs to occur before or after the hottest part of the
day. You should also take fluids with you or have them planted throughout your
run course. It is fortunate we have dedicated running clubs that put out water
for the runners. Thank you!
Dehydration is a serious
issue. It only takes a loss of 2% of your body weight to experience a 10 -15%
decrease in physical and mental performance. The key is to not wait until you
are thirsty. You are already dehydrated when you feel thirsty. Susan M. Kleiner
PhD, R.D and author of High Performance Nutrition states: “The thirst sensation
doesn’t kick in until you have lost 2% of you body weight in fluids”. This is
therefore an unreliable source to rely on. Our natural indicators of thirst
start to diminish about the age of 55, and is also poorly developed in children.
If you are a subscriber to
Runner’s World, you may have noticed the attention it gave to heat issues this
month. According to Runner’s World, the IMMDA (International Marathon Medical
Directors Association) has recently released their hydration guidelines that
state “Thirst will actually protect athletes from the hazards of under drinking”
Apparently the members of
the IMMDA have never had the pleasure of running 10 miles in Miami during the
summer months!!
So, all you athletes that
are passing up the water stops –Beware! Your body does not become more efficient
as you continue this practice. It only hurts your performance in training and at
the races. Wondering why you get those nagging cramps, headaches or upset
stomachs? Blaming it on your new shoes? Think again.
I am still amazed at the
number of runners that are considered veterans to the sport and good athletes
that pass up those water stops. On a recent run, a fellow runner stated he was
sure that not drinking at the 8 mile water stop would affect him. He was
drenched in sweat and continued to run another 2.5 miles. Can you imagine if he
kept his body hydrated, how much better he would recover and feel? Unfortunately
he will never know.
80 % of the injuries I treat
are contributed to by poor hydration and electrolyte imbalance. In a case study
I had one of my patients with a nagging calf strain commit to hydrating daily at
one half his body weight in ounces. After one week his calf problems seem to
disappear and another thing happened – He noticed his energy levels were
increased throughout the day.
To play it safe get to know
your hydration loss by completing the fluid Balance test below:
Fluid Balance test:
1) Empty your bladder and record your weight (nude)
Pre-exercise weight = ________ lbs. (A)
2)
Do your run / work-out
3) Record volume of fluid drank during exercise = (D) Ounces
4) Dry off, empty your bladder and record your weight (nude)
Post-exercise weight = ___________ lbs. (B)
5) Amount of fluid weight loss in lbs.
(C) = (A) - (B)
6) Convert to
fluid ounces: #of lbs. x 16 = (C) fluid ounces
7) Add number of oz. consumed (D) + (C)
= total fluid loss
8) Convert to lbs by dividing by 16 = (T)
in lbs.
9) Percentage of body weight you lost during
exercise =
(T) total loss in lbs. x 100 / (A)
original weight =
% Body Wt. Lost during exercise.
Effects of loss of body weight related to
symptoms and
performance in the heat
2% = Decrease in heat regulation,
increased thirst,
3% = more of the above
4% = Exercise performance decline from
20 – 30 %
5 % = headache, irritability, ”spaced
–out “feeling, or fatigue.
Depending
on the temperature and humidity of the day, the
results will change. Doing this test will
give you an objective
measurement and re-enforce the significance
of the amount of
fluid that can be lost when running in hot
environments.
Remember,
listen to your body at all times – But in this case –
Drink in preparation to not find yourself
in desperation.
Happy Training!
Cathy Parbst P.T.
Cathy Parbst is a physical therapist in Miami.
She has defended
her title this year as Regional Duathlon Champion
and has
qualified for the World Duathlon Championships in
May 2007 in
Gyor, Hungary. You can write to her at
InBalancePT@live.com
and find her at
www.accursochiro.com/pt
|