Long Run Hydration

S

saia11

Cathlete
Hi Ladies who run or are just plain smart!:D
I went for my "long" runs are now 10 miles (I can't believe I just said that!) and while I haven't been having any trouble today was much warmer than usual and it was a sudden change for my body. About 2/3 of the way through the run I really started to feel fatigued (the first hour was great), just wiped out. Then came the stomach cramps and then the nausea.
I'm pretty sure dehydration was to blame, but I've never carried hydration with me on a run (they've never been long enough before:p ) and I was wondering what everyone does for hydration/energy over the longer distances?
Thanks in advance for all answers, because today was not so pleasant that I EVER want to repeat it!
;)
Mattea
 
OT here but this thread will be a good place to ask this question...for those who run the full marathon's...do you ever have to go to the bathroom during the marathon and what do you do about it? Or does your body just get accustomed to the long training runs, plus sweating, that going to the bathroom is a non issue during the race?
 
Great question 40something! I'd love to know this too, as well as the best outfits for long runs in warmer weather (keeping chaffing issues in mind)?
x(
Mattea
 
I wear a Fuel Belt (that's the official name of it). Mine holds 4 - 4 oz bottles and it has a little pouch in the back for 'supplies'. You can buy a Fuel Belt that carried 6 or 8 bottles also, and you can also buy extra pouches to slip on for more supplies. By supplies, I mean eye drops (I wear contacts, tampons, tissue and a few rolls of Smarties for a sugar burst). I had tried a Camelback water pouch that you wear like a backpack, but I didn't like the bouncing and the sloshing sound it made (psychological thing for me, I think, lol).

As for the bathroom, I learned that running mixes everything up inside of me and bathroom breaks are a necessity for almost every run over 8 miles or so! LOL. However, for my Disney marathon in January, I was REALLY REALLY surprised I made it to mile #20 before having to stop for the bathroom, and that was WITH TOM! LOL.

Hope that helps some.

Gayle
 
Thanks Gayle! I had been checking out various hydration options and I was wondering about the noise/inconvenience of wearing a Camelbak. Does the Fuel Belt move around much or bother you in any way?
Do you just fill the bottles with water or with sports drink? Or does it just depend on the lenght of the run?
Also, what did you wear for your marathon as it was probably very warm?
Mile 20....someday:7
Mattea
 
On warmer days Mattea you might try a sports drink to carry. I use Accelerade and I have a bottle grip for the bottle so it just stays in my hand as I run. I have not tried a camel pack before (I think they'd be good) but for long training runs and marathons I normally wear a belt around my waist that holds a bottle (20 oz) and then a little pouch where I keep my gels and anything else I'd need. What's nice in 50K's is when you get to an aid station they run out to you to get you fresh water in your bottles. And of course ask you what else you need....:)..Also make sure you have about 16 ounces or so of water in your body 30 min to an hour before you set out for the longer run.

40 something. In the marathon's I have run, I drink a few sips of water or a sports drink every 15 minutes and have not normally had to stop to use a bathroom (usually outhouse), so your body must adapt...:)...but also everyone is different.

Hope this helps..:)
 
When I was aiming for time goals in my marathoning years and didn't want to waste time for potty stops this was my drinking schedule. Drinking a lot the day before. During the morning of the race I had a large cup of drink 2 hours before the race, after that nothing. Then during the race I started to drink a few sips at every water station and in that way I never had to stop but I was always hydrated. Stopping 2 hours before the start is very important.
For fuel I was experimenting with everyting, but what worked the best for me was glucose tablets, 1 tablet at every mile marker. Hope this helps, Mari
 
For long training runs we always mapped a course that went by or through parks which had facilities. I pinned packs of Gu to my shorts for energy.

I'm told that some long distance runners who don't have the number of parks that we do will hide water bottles in various places along their route the day before. I suppose as the weather becomes warmer, the water would get warm, but I've found that along the lines of "hunger seasons all dishes" that thirst makes liquid taste great, warm or no.
 
This thread is very interesting. I have never run a long marathon so I have no idea what is involved physically. Very enlightening!
 
Thank you so much for the advice! I'm definitely going to invest in a belt for my runs as they get longer, but for now, I think I'll go Carole's route and get a bottle holder and see how that goes.
The running shorts I've been using have a small zippered pocket built into them that is the perfect size for keys, chapstick, gels, etc., so I am lucky there.
Also, most of my long runs are through the country and there are always bushes:D
Has anyone found the "friction" reducer products (looks like a deodorant canister) to be useful?
Thanks again,
Mattea
 
Thank you so much for the advice! I'm definitely going to invest in a belt for my runs as they get longer, but for now, I think I'll go Carole's route and get a bottle holder and see how that goes.
The running shorts I've been using have a small zippered pocket built into them that is the perfect size for keys, chapstick, gels, etc., so I am lucky there.
Also, most of my long runs are through the country and there are always bushes:D
Has anyone found the "friction" reducer products (looks like a deodorant canister) to be useful?
Thanks again,
Mattea
 
Oh, yeah, I always use Bodyglide for longer runs. I always wore a breathable "marathoner" hat no matter what the weather was like. If you haven't bought a good pair of sports sunglasses, it's worth the money. (I had a pair of Nike sunglasses that had lenses you could pop in and out, dark for the superbright days, and amber for the not so bright). If you run alone, carry pepper spray. I'm trying to think of anything else...I would say have enough money for a pay phone, but it's downright hard to find a pay phone nowadays. Most important of all, smile and enjoy your training. :)
 
Oh, yeah, I always use Bodyglide for longer runs. I always wore a breathable "marathoner" hat no matter what the weather was like. If you haven't bought a good pair of sports sunglasses, it's worth the money. (I had a pair of Nike sunglasses that had lenses you could pop in and out, dark for the superbright days, and amber for the not so bright). If you run alone, carry pepper spray. I'm trying to think of anything else...I would say have enough money for a pay phone, but it's downright hard to find a pay phone nowadays. Most important of all, smile and enjoy your training. :)
 
CONGRATULATIONS on your 10 miler!!! AWESOME!!!

If you are experiencing low energy towards the end of your long run, I would start playing with the energy gels and see which ones you like the best. Everyone is different! I think Carole likes the Accel a lot, I know some who's tummy's can only handle GU's, however, I am a Hammer Gel girl!

If I am running 10 miles or more, I take an energy gel 15 minutes or so before the run. I then follow up with another gel every 45 (or 30) minutes using sips of water to help it dissolve. This helps glucose levels...you do not want to be glycogen deprived!

Also, after the first 45 minutes of my run, I take 3-4 sips of Gatorade every 15 minutes.

So, this a.m., I ran 16.5 miles, went through 4 gels (I did one at the start, after 45 minutes, then at 90 minutes, then at 120 minutes). I used water to get the gel down and sipped Gatorade every 15 minutes (after 45 minutes had lapsed). This works well for me!

WOW, what a science, huh?? Actually, it really is!

I use the fuel belt mentioned above and LOVE it!! You could also get one of those bottles that has the wrap that wraps around your hand.

I use to have stomach problems, too! What helped was beginning my hydration plan earlier in the run and sticking to it whether I felt I needed it or not! I use to be so bad, I'd come home and claim "dibs" on the bathroom for the rest of the day and I felt to nasaus to eat!!

To answer someone elses question about having to use the bathroom...you usually sweat it out before it reaches your kidneys, as long as you are not drinking too much during the run. You are supposed to drink more water 2 hours prior to the run and cut yourself off so that you will have time to get rid of it before your run. The rest, you should sweat out.

Again CONGRATULATIONS on your 10 miler!!! You kick butt!!!
 
CONGRATULATIONS on your 10 miler!!! AWESOME!!!

If you are experiencing low energy towards the end of your long run, I would start playing with the energy gels and see which ones you like the best. Everyone is different! I think Carole likes the Accel a lot, I know some who's tummy's can only handle GU's, however, I am a Hammer Gel girl!

If I am running 10 miles or more, I take an energy gel 15 minutes or so before the run. I then follow up with another gel every 45 (or 30) minutes using sips of water to help it dissolve. This helps glucose levels...you do not want to be glycogen deprived!

Also, after the first 45 minutes of my run, I take 3-4 sips of Gatorade every 15 minutes.

So, this a.m., I ran 16.5 miles, went through 4 gels (I did one at the start, after 45 minutes, then at 90 minutes, then at 120 minutes). I used water to get the gel down and sipped Gatorade every 15 minutes (after 45 minutes had lapsed). This works well for me!

WOW, what a science, huh?? Actually, it really is!

I use the fuel belt mentioned above and LOVE it!! You could also get one of those bottles that has the wrap that wraps around your hand.

I use to have stomach problems, too! What helped was beginning my hydration plan earlier in the run and sticking to it whether I felt I needed it or not! I use to be so bad, I'd come home and claim "dibs" on the bathroom for the rest of the day and I felt to nasaus to eat!!

To answer someone elses question about having to use the bathroom...you usually sweat it out before it reaches your kidneys, as long as you are not drinking too much during the run. You are supposed to drink more water 2 hours prior to the run and cut yourself off so that you will have time to get rid of it before your run. The rest, you should sweat out.

Again CONGRATULATIONS on your 10 miler!!! You kick butt!!!
 
I just wanted to add something else to my first post, and everybody else's responses.

When I began training for my marathon, it was the FIRST time I'd ever run as a 'serious' runner. I knew NOTHING...and I mean NOTHING, NADA, ZIP, ZILCH about running. I STILL consider myself a beginner, but I'm getting used to it more and more each day and each race.

Having said that, I knew nothing about running-related specifics like nutrition, hydration, power gels, potty stops, clothing, body glide. NOTHING! Get the drift yet? LOL

What worked for me is completely differently than many runners here on these boards and ALL the runners I trained with. I used NO gels, powders, shots, tablets or anything like that. I did, however, find Smarties and the pastel-colored mints helpful during long runs for that burst of sugar. (the marathon had Hershey Kisses every mile starting at mile 18 or so! LOL. YUMMY)

As for the bathroom, and SORRY for TOO MUCH INFORMATION coming. When I have to use the bathrooms, it was NOT because I drank too much water and that I just had liquid to dispose of. I originally said that running mixes everything up inside of me, and it all comes out. I am trying to be discreet here. LOL.

I guess what I'm TRYING to say is that you have to find what works best for you. I simply didn't like the gels, and didn't feel they did anything for me. I also simply didn't like the powerade or sports drinks, but was accustomed to water only. (and you did ask, the Fuel Belt does not bounce on my waist/hips at all. No sloshing sounds, and it's easy to get the bottles in and out).

OK..sorry to ramble...just trying to convey my scattered thoughts here! See? BEGINNER RUNNER here! LOL

GOOD LUCK! Keep us posted on your progress!

Gayle
 
I just wanted to add something else to my first post, and everybody else's responses.

When I began training for my marathon, it was the FIRST time I'd ever run as a 'serious' runner. I knew NOTHING...and I mean NOTHING, NADA, ZIP, ZILCH about running. I STILL consider myself a beginner, but I'm getting used to it more and more each day and each race.

Having said that, I knew nothing about running-related specifics like nutrition, hydration, power gels, potty stops, clothing, body glide. NOTHING! Get the drift yet? LOL

What worked for me is completely differently than many runners here on these boards and ALL the runners I trained with. I used NO gels, powders, shots, tablets or anything like that. I did, however, find Smarties and the pastel-colored mints helpful during long runs for that burst of sugar. (the marathon had Hershey Kisses every mile starting at mile 18 or so! LOL. YUMMY)

As for the bathroom, and SORRY for TOO MUCH INFORMATION coming. When I have to use the bathrooms, it was NOT because I drank too much water and that I just had liquid to dispose of. I originally said that running mixes everything up inside of me, and it all comes out. I am trying to be discreet here. LOL.

I guess what I'm TRYING to say is that you have to find what works best for you. I simply didn't like the gels, and didn't feel they did anything for me. I also simply didn't like the powerade or sports drinks, but was accustomed to water only. (and you did ask, the Fuel Belt does not bounce on my waist/hips at all. No sloshing sounds, and it's easy to get the bottles in and out).

OK..sorry to ramble...just trying to convey my scattered thoughts here! See? BEGINNER RUNNER here! LOL

GOOD LUCK! Keep us posted on your progress!

Gayle
 
Mattea...just to show how different we can be. If I ate 4 gels for the 16.5 miles Sarah did...my stomach would be cramping big time (like I found out in my 1st marathon). I normally don't comsume any gel unless I am going 12 miles or more. Then probably only one. I have a good breakfast that carries me thru along with the sports drink. I have used Hammer Gel before and it is great. I have also used some drinks and gel from Crank Sports. Accelerade just seems to work better these days...it is all about finding what works for YOUR body. So definitely experiment in your long runs...:)
 
You must log in or register to reply here.

Our Newsletter

Get awesome content delivered straight to your inbox.

Top