Advertisement -- Learn more about ads on this site.

 
Message Boards
FORUM:   Diet and Nutrition
TOPIC:  

long-distance running fuel and hydration



Click here to read our frequently asked Diet and Nutrition questions.

 
 
Search the
Message Boards:
Search
      Share
Advertisement -- Learn more about ads on this site.

Author: Message: Sort First Post on Top


CLRWILLIAMS25
SparkPoints: (30,465)
Fitness Minutes: (24,531)
Posts: 1,026
1/28/13 1:44 P

Thanks for the responses to this post. I'm about to get to the point in my 1/2 training where I am running further than I ever have before. I'll be trying out different "gu" things to see what works. I could probably chew a few jelly beans, but I guess we will see!



NIRERIN
Posts: 11,719
1/26/13 6:06 P

i just did my first half a few months ago [and if 2:45 is slow then i suppose i must count as glacial]. when i was training i didn't eat during at all even going up to 14 miles. if i was running before work, i had a few clif gel blocks because i didn't have enough time to wake up enough to have a bagel and cheese, run, shower and get to work anywhere near when i was supposed to be there. on the weekends when i didn't have to go to work i had time to wake up, eat my bagel with cheese, then run. then i ate an early brunch/lunch/snack when i was done.
as far as water goes, up until about six miles i was fine drinking before [perhaps an extra 16oz on top of my usual 16-20oz] and then drinking another 16-20 when i was done [i should also note that i live in florida so it wasn't exactly cool weather i was running in]. seven and eight seem to be the middling miles where i could go without a water break, but it was nice to have one. and nine and up i definitely needed water during though.



UNIDENT
Posts: 33,498
1/26/13 5:08 P

It really is that - an experiment of one.

I find I can't chew while running, but some people swear by jet planes or jelly beans.

I haven't really worked out hydration yet. Hubby is big into events, especially endurance. He drinks way less than they say he needs to and tends to find that he's fine during an event, but desperately needs to 'go' several times after it! So I guess if he's 'going' that much, he's not dehydrated from drinking too little. He finds if he drinks more he needs to 'go' during a race, which is NOT ideal!



SUSAN_FOSTER
Posts: 1,228
1/26/13 4:56 P

I definitely agree, we are all experiments of one in this case. As an example, the above 32 ounces? While running? For me that would be a recipe for disaster - sloshy stomach and nauseous.



ISMEME
SparkPoints: (31,076)
Fitness Minutes: (43,486)
Posts: 503
1/26/13 3:36 P

it seems like the general consensus is that i need to start thinking about it for runs longer than an hour, and it also seems like it is a bit of experimenting to find what works the best for me. over the next few weeks and long runs it looks like I will be experimenting to see what works for me.



UNIDENT
Posts: 33,498
1/24/13 1:29 P

You do not need to worry about refueling during an exercise session of less than an hour. More than two hours you need to start considering it. So somewhere in the middle you need to start listening and find out when YOUR body needs it.

There are many gels, gu-type goos, chewables and water additives that you can take to get in the needed calories. You absolutely do NOT want to drink a litre an hour! You'd slosh! Find your own water intake level that keeps you personally feeling comfortably not dehydrated, but yet also not sloshy.

When I did my half (2:45 - I'm slow), I alternated a cup of water with a cup of water+Leppin at each of the four water stops. So in those nearly three hours I had about 3-4 cups of water (small cups, not 8oz), and no actual food.

I can't run and chew. Just can't do it.



SNOWJESTER
SparkPoints: (29,528)
Fitness Minutes: (21,036)
Posts: 985
1/24/13 12:36 P

Don't tell me no one has given you Gu??? Ah, Gu. The best friend of the marathoner. I drink water whenever I see a station and I eat a packet of Gu maybe every 5-6 miles, so I usually have 3. I carry extra because there's always some poor soul who forgot there's and is dying at mile 20. https://guenergy.com/ Great for refueling!



JUSTDOIT011
Posts: 1,377
1/24/13 12:24 P

I can't answer the fuel part, but I know for every 15 minutes you exercise, your body loses about 8 oz of water in sweat, so if you're going to be running for an hour, you should be drinking about 32oz to replace lost fluids (and all this depends on your body size, the climate, the intensity of the exercise, etc). Also, if you're doing a longer-duration event (60+ minutes), you're going to want to get a sports drink that has electrolytes in it. Get a drink that has no more than 8% carbohydrate solution in it (ie: no more than 19g of carbs in an 8 oz serving). Most sports drinks should work, like Gatorade and Powerade. Hope this helps a bit! And during the half-marathon, there should be water/gatorade/orange slices stations along the way every few miles, so take advantage of those! Good luck!

Edited by: JUSTDOIT011 at: 1/24/2013 (12:25)


ISMEME
SparkPoints: (31,076)
Fitness Minutes: (43,486)
Posts: 503
1/24/13 10:53 A

I'm working on training for my first half marathon this May. At what distance/length of run time wise do you start to worry about fuel during running? hydration during running? and any recommendations on fuel or drinks to try?



 
Page: 1 of (1)  
Search  



Share


 
Diet Resources: weight of baby at birth | normal baby weight | weight chart for baby