Hydration Tips

Written By shona stephenson

SPORTS NUTRITIONIST TIPS

HYDRATION AND FUELLING FOR RACING AND TRAINING BY SHONA STEPHENSON ULTRA TRAINING AUSTRALIA/RD BRISBANE TRAIL ULTRA AND CAIRNS PORT DOUGLAS TRAIL ULTRA

PART 1 HYDRATION

Hydration is one of the most important aspects of running any marathon or Ultramarathon event. Without

optimal hydration your body will cease to function properly. It can also become dangerous.

HERE ARE MY KEY POINTS TO MAINTAINING OPTIMAL HYDRATION.

• In my pack I usually have 1L of Hydration Fluid pre-made. It will depend on how far the check points are

apart. Sometimes 500ml is enough. Slower runners will need to carry 1.5-2L of hydration fluid in

their vests. The amount of fluid is also dependant on your body weight too. I weight 50kgs (a little more like 54kgs now I’m retired) You may need 750ml if you weight 75kgs.

• I change the ratio depending on the conditions.

• In hot conditions I have a weaker electrolyte mix to allow for excess sweating, in cool

conditions a stronger electrolyte ratio.

• I will also add 1-2 Endurolyte's Cap every hour.

• Cool conditions like for BTU is will use 1 Endurolyte Tablet or Cap/500ml. I will drink

just under 500ml per hour.

• In Summer conditions I will use 1 Scoop of Hammer Heed in 500ml of water and 500ml of clean water with

I will consume a little more than 500ml/hour. I will always have 500ml of clean water to tip on my

head to keep my core body temperature cool.

You need to test out your hydration plan. What works for me may not work for you.

I have finished the Glow Worm Tunnel Marathon, 6 Foot Track and 30/50 Marathon extremely

dehydrated because I have not drunk enough hydration mix through out these events. This can be

dangerous and it will cost you positions. After GWTM I collapsed at the finish line. Dehydration can

Hydration and Fuelling for Racing and Training By Shona Stephenson Ultra Training Australia

lead to kidney damage.

(NB NEVER TAKE NAIDS, they also can cause kidney damage, Panadol is safe) Once your kidney’s

Hydration. It can also lead to death, If you are dehydrated you are more likely to overheat and over

heating is dangerous.

Consume 133-207ml every 20-30 minutes during exercise. Sip small amounts every 5 minutes.

• For lighter Athletes/Females or in Cooler conditions 473-532ml/ hour is perfect.

• Heavier Athletes/Males with more Muscle Mass or in Hot conditions up to 500-830ml, but do not drink too

much over hydration can lead to deadly Water Toxicity and death. Always consume your fluids with

electrolytes.

ELECTROLYTE REPLENISHMENT

Differs the most between athletes. It also differs in conditions. Make sure your every day diet is low in

sodium. Reduce your sodium intake to less than 2300mg/day. Keep it at 1500-2300mg/day. More

Sodium in your diet equals more sodium lost.

Try 1-3 Endurolyte capsules per hour like Endurolyte and Heed 1-2 Lighter Weight Athletes 2-3 Medium

Weight Athletes 4-6 Larger Athletes (These pills are nicked named magic Pills) Or Fizz.

Never Use Salt Tablets they contain too much sodium and not correct balance of calcium, magnesium and potassium.

WHY ARE THE MINERALS IMPORTANT WHILST EXERCISING?

  • Calcium Make Muscles Contract

  • Magnesium make Muscles Relax

  • Potassium is for your Heart Function, Muscular Impulse Function

  • Sodium Prevent Cramping

KEY TIPS

  • USE A PRODUCT WITH CALCIUM MAGNESIUM RATIO 1:2, POTASSIUM, SODIUM, CHLORIDE, MANGANESE,

  • Pyridoxine HCL (Vitamin B-6), L-Tyrosine, Glycine.

  • Train 2-3 weeks in the same heat or humidity of the event to help your body acclimatise to the hot

  • conditions.

  • Sip a mouthful of fluid often.

  • Optimal Hydration occurs at 10 degrees. Chill your fluids in a cooler bag at your check

  • points in the day time. (that’s why beer tastes so good ;)

If you are running in cold conditions especially through the night you may want to take on

warm fluids to heat your core temperature. A Cup of Soup or a Warm Potato Dipped in Salt will

help hydrate you and warm you up.

HYDRATION TEST

2% of body fluids can be lost before you feel thirsty. This is too late or your body will suffer if you wait

until you feel thirsty before you drink. We recommend that you sip fluids every 5 minutes.

1. URINE COLOUR

The Colour of your urine should be ALMOST CLEAR, with just a slight colour to it. If your urine is

yellow your body is working hard to conserve water for bodily function. It is said that the athlete is

DEHYDRATED. (NB vitamins from the B group will colour the urine bright yellow).

If your Urine is Dark Brown or Coke Colour this can indicate kidney damage. Stop running

immediately.

Drink 2L of water in the next 2 hours and seek medical advise for kidney function tests. You may

need to visit a hospital to receive an IV Bag or two NB after the initial Sodium Chloride Drip that is

given make sure a complete Electrolyte IV bag is given also to prevent Cardiac Arrhythmia.

If your urine has Bright Red Blood in it this can indicate a Urinary blood that's visible only under a

microscope is known as Microscopic Hematuria and is found when your doctor tests your urine.

Either way, it's important to determine the reason for the bleeding. Microscopic Hematuria

Symptoms usually clear in 2-3 days. It is still important to Seek Medical Advise to rule out any organ

damage.

2. URINE ODOUR

URINE SHOULD NOT HAVE AN ODOUR OR A STRONG SMELL. IF IT DOES IT MEANS THE URINE IS CONCENTRATED. THE BODY IS

DEHYDRATED and your body is trying to conserve fluid.

3.URINE VOLUME AND FREQUENCY

Check the number of toilets stops. Less than 4 stops/day DEHYDRATION has occurred…although after

years of experience I have managed 100km without peeing and feeling fresh. That took 5 years to perfect.

4. HEADACHES AND SPITTLE/SALIVA

Headaches in the afternoon.

Spittle Foaming Saliva at the corners of the mouth.

5. CONSTIPATION

Common sign of Dehydration. (Not usually a runners problem......)

BODY TEMPERATURE (NOT SUCH AN ISSUE FOR THE BTU IN JULY)

Overheating will effect your performance. (That’s why I wear a bra top when racing and training in

temperatures over 28 degrees).

Dehydration can lead to overheating. Your body will divert blood from your limbs to our skin to cool

your core down.

Staying cool will ensure optimal performance whilst racing and training.

COOLING STRATEGIES

• Frequent Sipping of Chilled Drinks

• Ensuring Optimal hydration

• Maintaining Hydration Levels

• Exposing the skin to air to maximise heat loss via evaporation • Running in the Shade whenever possible

• Use Ice Packs, Slushies, Ice in your Bladder • Expose your underarms or vital organs

Hydration and Fuelling work together. Without Hydration your body cannot process the fuel. Hydrate Fully

Before, During and After the event or training session.

BEFORE THE EVENT

2 Days Before your event or Long Run Training Session. 2L of Hydration fluid should be consumed per day,

Always have a water bottle with a weak electrolyte mix near you at all times and be drinking to ensure

hydration before the event. Leave a water bottle next to your bed and if you wake up in the night

consume fluid.

DAY OF THE EVENT

• Consume 600ml of fluid in small amounts frequently. Cease Drinking fluid 30 minutes before the

event to allow stomach to empty and avoid gastric distress.

POST EVENT

In the first 2 Hours after your event drink 2L of Hydration Fluid to flush your kidneys and ensure your body is

re-hydrated. Aim to drink 200ml of fluid every 15minutes for the first 2 hours.

Continue re-hydration with fluid and continue for 12 hours after the event. Carry a water bottle with you

wherever you go.

• Check Hydration Levels see above urine tests.

shona stephenson
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