We are thrilled to welcome Nuun as the official on-course hydration sponsor for the 2020 Half Marathon Triple Crown Series! They will be serving electrolyte replacements throughout all three courses in flavors “Citrus Mango Endurance” at Carlsbad, “Lemon Lime Sport” at La Jolla and “Strawberry Lemonade Sport” at AFC (YUM!!).
Hydrating for success
As an athlete, you understand the importance of staying hydrated, especially during high intensity training periods. But did you know that HOW you hydrate matters? At different levels of stress and effort your muscles require different levels of oxygen and fuel, which proper hydration can provide.
To begin, below are some general best practice guidelines for optimizing your hydration plan during training:
- Workouts under 90 minutes require hydration replenishment with electrolyte-rich fluids
- Workouts over 90 minutes, carbohydrates play a key role in your hydration for optimal fluid transfer
- During your workout, aim to consume 16-24 oz. of electrolyte-rich fluid per hour
It is so important to provide your body with an optimal blend of electrolytes and carbohydrates in order to stay energized and strong when you’re putting it under extended stress. There are a number of variables that contribute to your individual hydration needs as an athlete (weight, gender, etc.)
Find below a guide for how to plan your hydration and nutrition before you head out for your next long workout:
Five things you didn’t know about hydration
- Hydration is energy (for your muscles)!
Most people think that the main purpose of hydration is to help prevent dehydration, and to replenish electrolyte stores that may be lost via sweat. Although both of those are true (recent studies have shown that electrolytes may play greater roles in fluids absorption than sweat replenishment), the fundamental goal of hydration is to delivery oxygen to working muscles. Try to think about hydration or the fluid you are consuming as a way of helping your muscles breathe, which in turn gives them the energy they need to perform. - Water does not hydrate you.
Yes, you read that correctly! While water does fundamentally provide your body with fluid, it does not truly hydrate you. Water needs to be in a specific concentration (composing of carbohydrates and electrolytes) to exit the stomach and move into circulation where it can be used by the body. Our water needs to contain sodium to ensure proper fluid absorption. To make matters even more complicated, your “water” should contain different amounts of carbohydrates and electrolytes before/during/after your workout! - Proper hydration will help mitigate gastric distress during exercise.
To put it simply, when you are exercising, your body (stomach) is under stress. There are ways you can eat and drink to mitigate that stress, or to encourage it. When it comes to hydration, if the ratio of carbohydrates to fluid is too high or the electrolyte profile is too low, the delivery of fluid slows down, and sits in the stomach. That’s what causes sloshing, and GI issues during racing. - Hydration will help you fuel better.
This builds on the previous point. With proper hydration you can help eliminate the GI issues that can come with it, and allow faster and more efficient fueling. this is achieved by not overloading your system, and using multiple pathways to absorb fluids and carbohydrates. - Hydration aids in recovery.
One area that is very crucial to the recovery process is rehydrating. Rehydrating not only replenishes fluids lost during exercise, but it also aids in replenishing the electrolytes that were also lost. Keep in mind: drinking too much too fast can degrade the potential gains of the workout, here’s why: Your body over time has developed a strong immune system that helps repair itself when it is under the stresses of exercise. therefore, naturally you want your body to begin repairing itself, and slowly rehydrate, and continue to hydrate throughout the day.
Nuun Hydration is our official hydration partner. Head over to nuunlife.com to stock up on your hydration supply and train with what will be on course.