Any guidelines when to replenish loss fluid?

I perspire quite alot during my 10km jog but was unsure if it's safe to continue further without topping up. So when is the right time to drink up? Saw competitive runners drink at regular interval at water point, do they drink only when they are thirsty?


Sprinting Workouts..?

Some athletes can tolerate exercising while being dehydrated better than others. For most athletes, however, if you lose more than 2% of their body weight in sweat loss, your performance becomes impaired. Sweat loss of more than around 5% of your body weight should raise from red flags. More than around 7% and you will need to go to the doctor to get intravenous fluid replacement. More than around 9% can lead to death!

So how much fluids should you replace during your run? The easiest way of figuring that out is to weigh yourself before your run (after emptying your bladder and bowels) and weight yourself after your run. This should not be a very long run, but it should be enough that you work up a decent sweat. The difference in weight before and after your run is how much sweat that you lost that should be replaced. The exact number is not important, but this will give you a good estimate of how much you should drink during your run to keep your fluid levels steady.

Since the sweat rate for a person is more or less constant for a certain environmental condition, you can extrapolate to how much sweat you will lose on a longer run. Obviously, you will need to replace more fluids if you decide to run significantly faster or on a hotter day.

Personally, I like to drink a few ounces of my favorite sports drink every 2.5 miles (4 km) or so, whether I feel like I need it or not. It's not an exact science, but it works for me. The most important thing is to keep the fluids coming in regularly, and not just when you feel thirsty. That is because although thirst is one indicator of dehydration, it is not an early warning sign. By the time you feel thirsty, it is very likely that you are already dehydrated.

Good luck with running!

Make up...?

Drink when your thirsty. Your body knows when it needs water and so it makes you thirsty. Drink water as you need it.

Lactic acid?

Some people will stop at every water stop on a 10k, while others (myself included) will wait for the end. It all depends on your hydration level and comfort. If you're peeing clear (not to be gross)...then you're likely not dehydrated. I start to carry water on any run over an hour. Drink plenty of fluids the days leading up unitl the race and this will keep your body hydrated. Try bringing a small water bottle to run with during the race and just sip it as you go. A 20 oz bottle is only a little over a pound. Good luck.

- Mike

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