As for weight lost. on a 14 miles run, you'll burn around 1500-2200 calories depending on your weight, pace and running effeciency. That could mean about 3lbs just in "fuel" (0.25g of carbs per kcal burned + 0.75 grams of water to burn it. So you could easily lose another 5lbs in sweat, but you drink 2 cups of water. There's 6 lbs.
You'll lose more weight if you are less fit, because highly trained athlete burn a larger percentage fo fat than carbs. Fat contains more kcal per unit of mass than carbs.
I'm not sure where you are in yoru trianing plan. But you might consider making sure you're within certain heart rate zones. If you're still building a cardio base, Whcih is likely, you'll want ot keep your heart rate under 70%, even if that means walking. Eventually your heart will get more effeceint and you're body will adjust and burn more fast than carbs. This will cause you to need less carbs during a workout, so you can drink mostly jsut water. Or water with some electrolyte tabs in them.
Again, most off the shelf sports drinks are of poor quality. Look at producst made by Cytosport, Endurox and Hammer Nutrition along wiht a few others. Go to a website that sells running or cycling products. They will have a section for nutrition.
I get most of my stuff at Performancebike.com Large retailer, fast and cheap shipping and some good deals now and then.
current weight: 172.0
Fitness Minutes: (8,272) Posts: 172 5/2/11 3:42 P
When and what are you eating and drinking the 2 hours prior to your long runs?
Consider reducing you fat intake and eliminating protein 2 hours before. Fat takes a lot longer to empty your stomach. Some people don't do well consuming protein (which some endurance drink mixes now have) before or during hard activity.
What it your cool down routine? How exhausted are you after these runs?
For runs over 10 miles you do need to consume some calories durign hte run. You might have better luck eating a energy gel, then drinking 6-8oz of water water. Less total volume in your stomach. For 14 miles maybe consume 2 energy gels but otherwise only drink water.
Try something other than the "cheap" energy drinks like gatoraide. They have a heavier syrupy sweet flavor. I thnk I'd puke if I drank a nunch of that stuff. They use mostly dextrose. You might do better with some other products on the market. For races, I'm using a lighter drink that's only 100 calories per 16oz serving, but has plenty of electrolytes.
You do need to resolve the issue. The best time to refuel your muscles is 15-60 miuntes after a workout. Even though it sounds heavy, you might try eating a banana or milk after you've cooled down and relaxed a little following your run.
remember if you ate any solid food witin 1 hour, it's likely still in your stomach. If you ate a larger meal, within 2 hours, it's still there. Once you start running, depending on you level of exertion/pace, you body may divert blood form your stomch to your muscles and that's when you get sick.
Sounds like we share many of the same issues - which is why I started keeping a journal. I track my exercises (what time of day, what was the distance/drill, how I felt, how was effort/performance, how did I feel after) along with what I ate and drank for the day. When I remember, I make a single digit note in the top right hand corner for hours of sleep the night before. I had a near miss at the Marine Corps Marathon and NEVER want to experience that again!
BTW - I have dropped 10+ lbs in a single run (water weight). This type of water loss to sweat make keeping hydrated with out throwing body ph off tricky.
A few other things to consider while attempting to maintain a healthy level of hydration is weather conditions (hot, cold, windy, how many layers of clothes...) and effort (what type of exercise, how hard are you pushing yourself - heart rate...) and any medications you may be taking.
The more information you provide for your Dr. the better your results from the visit will be!
The link is for a description of the symptoms of an illness caused from drinking too much (I don't that you are but 24 ounces an hour seems a bit excessive).
A few of potential triggers: *Types of food consumed before the run (I keep a journal) *Amount of water before the run *Amount and types of calories and water during the run.
On a warm day, I'll take in 20 ounces an hour (and I sweat heavily). If I have taken in adequate amounts of water before the run then that total will be lower through the first 90 minutes to 2 hours.
It is different for everyone but you should take this seriously. We (your fellow sparkers) can offer suggestions but your Dr. can help you find a solution. Good luck and let us know what you discover. I'm certain there are others experiencing similar issues.
For some reason every time I do a long run (over 7 or 8 miles) I get sick within 30 minutes of finishing. I did 14 miles this last week, I added some salt to my Gatorade, but still about 2 hours later, everything that I drank, came back up.
I'm drinking about 16 OZ of sports drink and 8 OZ of water per hour.
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