Stay Hydrated During Summer Races

Whether you compete in all of the San Diego trail running events on the calendar or you have signed up for your very first trail race, we can’t stress the importance of proper hydration enough.

First off, let’s go over the science of sweat and hydration. Your heart rate increases (8 beats per minute for every 2 lbs. of sweat) as you lose sweat weight—and the higher your heart rate the harder your body is working. A 180 lb. male running the a marathon in 4 hours, for example, would lose 6-8 lbs. of sweat, while a 130 lb. female would lose 8-16 lbs.

By replacing fluids near the same rate fluids are lost due to sweating, you can minimize cardiovascular disturbance and reduce perceived exertion, because you are not allowing your heart rate to accelerate. You will not only feel better when you hydrate, but you will experience an increase in performance due to the fact that your heart rate isn’t accelerating.

Photo Credit: ActiveSteve

So what exactly is in 1 lb. of sweat lost? The Guyton Textbook of Medical Physiology reports that the following amounts of electrolytes are found in 1 lb. of sweat: Sodium: 400mg; Potassium: 100mg; Magnesium: 5mg; Calcium: 10mg.

So what does this mean? It is important to replace fluids and electrolytes. This will increase performance, minimize cardiovascular output and prevent cramping. When it comes to how much electrolytes you should replace, it varies based on weight and temperature, but aim to replace 50-75% of the electrolytes and fluids lost.

So stop by our San Diego location for ultramarathon shoes or trail running shoes!