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Karl isn't a physician, registered nurse or emergency medical technician.
But as a veteran long-distance runner and director of races five kilometers
to 50 miles in length, he's seen his share of salt-depleted and dehydrated
runners suffering and staggering along wilderness trails.
As the president of a sports drink company, King also has a vested
interest when it comes to matters of sodium and dehydration. And when
spring turns to summer and runners' needs increase, the Wisconsin
developmental engineer's concerns are particularly keen. "After a long
cold spring and no chance to acclimate to heat, runners should push a lot
of water and sodium from the very start of an ultra," King recently offered
in the first of an ongoing series of opinions on an ultramarathon forum on
the Internet. "Drink water and take some salt before the race begins. And
race directors, please provide water and cups at the start line." King, the
race director of the Ice Age 50 - the country's third-largest 50-mile race -
and a finisher of the Vermont 100, warns entrants about the dangers of low
sodium levels. But he also knows that even experienced runners
sometimes don't practice common sense guidelines - even if they're
aware of the potential dangers.
Therefore, with the ultra-marathon season in full swing and temperatures
rising as summer approaches, consider (with his permission) King's
gospel of sodium and hydration:
* Runners need 400 to 800 milligrams of sodium per hour during warm and
hot weather conditions.
* The average pretzel or saltine has only 30 milligrams of sodium. Most
sports drinks have more sodium, but still may not have enough sodium
because they would taste like sea water if they had sodium levels
equivalent to 800 milligrams per hour.
* Cola drinks typically contain little or no sodium. A steady diet of half
water, half cola could lead to inadequate sodium after only a few hours of
running.
* Don't be fooled by running in dry weather. Sweat may evaporate so fast
in dry weather you may think you're not sweating much when you're
actually sweating a great deal and losing water through your lungs as you
exhale.
* Don't assume you're hydrated if you urinate late in a run. If you're low on
sodium, your body will be forced to dump water to keep you from going
into a state of hyponatremia (low sodium). Thus, it is possible to be
dehydrated, but still be urinating.
* If you do get dehydrated, take salt and water together. Your body will not
properly rehydrate in you don't take in sodium. Therefore, avoid soda and
sparkling water unless you also take sodium.
* Don't trust your sense of thirst in a long run. Most people are actually
dehydrated by the time they acknowledge their thirst. Use the standard
refrain, "eat before you're hungry, drink before you're thirsty" as a
guideline.
* If you do get dehydrated, your blood pressure will be low. If you take hot
shower after the run, the blood vessels near the skin will dilate and your
blood pressure will drop so low that your heart will not be able to push
blood to the brain for a few seconds and you will faint in the shower.
* If you feel dizzy or have a queasy stomach during a run, slow down or sit
for a while. If it is really hot, you weren't going to have a record time
anyway, so why kill yourself to finish a few minutes sooner?
* The runners most in danger of dehydration are not the speedsters at the
front of the race, but those at the back of the pack who spend more hours
out in the heat.
* If there is ice at the aid stations, consider wearing a white mesh cap in
which you can put ice cubes. It may look silly but it can reduce your body
core temperature and help prevent a good training effort from becoming
disastrous.
James Raia is a syndicated journalist and long-distance runner in
Sacramento. Comments, suggestions and race information are welcomed
and should be sent to 2301J St. #205, Sacramento, CA 95816. E-mail
address: RaiaRuns@aol.com.
Copyright 2005, 2006
But as a veteran long-distance runner and director of races five kilometers
to 50 miles in length, he's seen his share of salt-depleted and dehydrated
runners suffering and staggering along wilderness trails.
As the president of a sports drink company, King also has a vested
interest when it comes to matters of sodium and dehydration. And when
spring turns to summer and runners' needs increase, the Wisconsin
developmental engineer's concerns are particularly keen. "After a long
cold spring and no chance to acclimate to heat, runners should push a lot
of water and sodium from the very start of an ultra," King recently offered
in the first of an ongoing series of opinions on an ultramarathon forum on
the Internet. "Drink water and take some salt before the race begins. And
race directors, please provide water and cups at the start line." King, the
race director of the Ice Age 50 - the country's third-largest 50-mile race -
and a finisher of the Vermont 100, warns entrants about the dangers of low
sodium levels. But he also knows that even experienced runners
sometimes don't practice common sense guidelines - even if they're
aware of the potential dangers.
Therefore, with the ultra-marathon season in full swing and temperatures
rising as summer approaches, consider (with his permission) King's
gospel of sodium and hydration:
* Runners need 400 to 800 milligrams of sodium per hour during warm and
hot weather conditions.
* The average pretzel or saltine has only 30 milligrams of sodium. Most
sports drinks have more sodium, but still may not have enough sodium
because they would taste like sea water if they had sodium levels
equivalent to 800 milligrams per hour.
* Cola drinks typically contain little or no sodium. A steady diet of half
water, half cola could lead to inadequate sodium after only a few hours of
running.
* Don't be fooled by running in dry weather. Sweat may evaporate so fast
in dry weather you may think you're not sweating much when you're
actually sweating a great deal and losing water through your lungs as you
exhale.
* Don't assume you're hydrated if you urinate late in a run. If you're low on
sodium, your body will be forced to dump water to keep you from going
into a state of hyponatremia (low sodium). Thus, it is possible to be
dehydrated, but still be urinating.
* If you do get dehydrated, take salt and water together. Your body will not
properly rehydrate in you don't take in sodium. Therefore, avoid soda and
sparkling water unless you also take sodium.
* Don't trust your sense of thirst in a long run. Most people are actually
dehydrated by the time they acknowledge their thirst. Use the standard
refrain, "eat before you're hungry, drink before you're thirsty" as a
guideline.
* If you do get dehydrated, your blood pressure will be low. If you take hot
shower after the run, the blood vessels near the skin will dilate and your
blood pressure will drop so low that your heart will not be able to push
blood to the brain for a few seconds and you will faint in the shower.
* If you feel dizzy or have a queasy stomach during a run, slow down or sit
for a while. If it is really hot, you weren't going to have a record time
anyway, so why kill yourself to finish a few minutes sooner?
* The runners most in danger of dehydration are not the speedsters at the
front of the race, but those at the back of the pack who spend more hours
out in the heat.
* If there is ice at the aid stations, consider wearing a white mesh cap in
which you can put ice cubes. It may look silly but it can reduce your body
core temperature and help prevent a good training effort from becoming
disastrous.
James Raia is a syndicated journalist and long-distance runner in
Sacramento. Comments, suggestions and race information are welcomed
and should be sent to 2301J St. #205, Sacramento, CA 95816. E-mail
address: RaiaRuns@aol.com.
Copyright 2005, 2006
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| SUCCEED! SPORTSDRINK |
Sodium and Dehydration
by James Raia
Advice based on experience by Karl King
Photo: Luis Escobar
by James Raia
Advice based on experience by Karl King
Photo: Luis Escobar