FROM: Running with the Mouse Published As Needed

Staying Hydrated on the Run

Any activity done outside in the heat, especially a strenuous activity like running in a Disney race, will deprive your body not only of water but of electrolytes. Robert Mathis has some excellent tips on how to keep your body fully charged.

- by Robert Mathis, July 5, 2011

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Along with many Disney running fanatics, we're in the middle of our training for the next Disneyland Half Marathon. One of the things we'll have to deal with is the summer heat. The Disneyland Half is not only a challenge because of the run itself but because of the often brutal heat in which we have to compete. Knowing how to deal with that heat is key in whether you'll finish strong or not finish at all.

Dealing with the heat is all about staying hydrated. You have to take in fluids useful to the body, and in the right balance, to replace what your body expends. And you have to make sure whatever you use to stay hydrated causes no gastrointestinal issues. A race is not won in the port-potty...

People often think that to stay hydrated the only requirement is to drink lots of water. Too much water, however, can create a condition known as hyponatremia, which occurs when you drink so much water that it dilutes the serum sodium in your body. Hyponatremia can lead to renal failure or even death, and people running marathons have indeed died from drinking too much water.

Drink water in moderation, yes; but make sure you're taking in electrolytes, too.

Sources of Electrolytes

Most runners will use Gatorade, PowerAde, or similar drinks to replace their electrolytes. Test them in training to learn which one works best for you.

Another way to ingest electrolytes is with pills that either you swallow or you mix with water. These pills can be used in with or instead of an electrolyte drink. I use them myself, and find them easier on the stomach. Look for them at Hammer Nutrition and at Succeed.

Yet another way to ingest electrolytes (and carbohydrates, too!) is with gels. You can buy in 'use-once' packets that you rip open and then squeeze the contents into your mouth. Many companies, including Hammer Nutrition and Clif, sell gels, and you can buy them in various flavors, including some that contain caffeine.

Then there are the relatively new 'blocks', semi-solid, chewable sources of both electrolytes and carbohydrates. Blocks offer a great balance for runners, and they're easier to use and less messy than gels when taken while you're running. You'll find them at most places where gels are sold.

Practice makes perfect when finding out which of electrolyte supplment is right for you. We are all an experiment of one. What works well for me may not work well for you, and vice-versa.

Stay safe out there during the long, hot days of summer, maybe I'll see you at Disneyland on Labor Day Weekend!

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