Solving the Electrolyte & Hydration Puzzle

Running is something that most people can relate to because they have done it and know how it feels. The act of running is a simple thing. Move one foot in front of the other and keep going. Yet as you get more into running, it becomes way more complicated than that. The layers of the onion get more nuanced and refined with time. Whether it's shoes, training plans, fueling, or hydration, there are a lot of different ways to do it and have good success.

I think there is one thing that is so very simple that most runners overlook and that is hydration. We plan all of the other things out very well but we don't tend to think as much about how to hydrate until it becomes a problem (speaking from experience).

Hydration can wreck your performance. Whether you're dehydrated or out of electrolyte balance, your performance will decline and show that directly. Since most of the runs we typically do are below the time it would take to get totally dehydrated, we typically think we don't need as much as we truly do. And then we go and race these big scary distances and totally bonk, cramping, having stomach issues, and just general fatigue.

What if the main reason you're having any of these issues could simply be hydration?

Why hydration matters: It boils down to two things, blood volume and electrolyte balance.

• Blood volume is the amount of liquid blood that you have to circulate in your body. When it comes to running, the higher the blood volume the better. The higher the volume, the less the heart has to work to do the same amount of work. That means a lower heart rate and easier running. When we get dehydrated, the blood volume decreases and the heart has to pump faster to do the same amount of work. That means a higher heart rate and more fatigue because the muscles are getting less than optimal blood supply. 

• Electrolyte balance is the amount of electrolytes that our bodies need to function at its best. With too little electrolytes the body won't work correctly and with too many electrolytes the body won't work correctly. Sodium, potassium, magnesium and calcium are the four major electrolytes that maintain the body’s fluid balance, but sodium and potassium are the one's that play the largest role for endurance athletes. 

Factors to consider:

• Sweat rate: how much you tend to sweat changes a lot depending on the environment. Knowing how much you sweat in given conditions will help you dial in your water requirements 

• Sodium loss in your sweat: this is the amount of sodium that is concentrated in your sweat. Everyone has widely varying levels. This means that your fluid intake and electrolyte levels are important to find out and incorporate. 

Recommendations for dialing in your hydration:

• Use this sweat rate calculator to help determine how much you're sweating.

• Get a Precision Fuel & Hydration Sweat test here at Return 2 Sport PT 

The other things you can do for performance are endless. If you have questions about fueling, hydration and sweat testing, or nutrition just reach out and ask!

Click the link below to book a quick phone call with us.

Also, If you are dealing with an injury and need help or would like to optimize your performance and recovery with some professional help, book a phone consultation below!

We also provide:

• Precision Hydration Sweat Testing

• Video Running Gait Analysis

• VO2Max Testing

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Dr. Dylan Glass, PT, DPT, SMTC

Return 2 Sport PT

www.Return2SportPT.com

256-513-9525

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