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Frist Marathon- How should I keep hydrated

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Frist Marathon- How should I keep hydrated

Postby brad » Thu Mar 10, 2011 6:43 pm

I’m very excited that I’ll be doing my first marathon - 20th of March… I need some clarification and advice on how I should keep myself hydrated and not to bonk at the end. I’m about 6 ft – 174 lb who runs 9.45 pace (give or take). My plans were to drink 2 oz of Heed (two squirts in the mouth) every 10-15 min and supplement that with Perpetuem every 30 min. If I run out, I would use gels to finish the race and any electrolytes fluid (gaterorade) they are handing out. Can you please let me know your thoughts and any other information you can lean… I appreciate it very much.

Brad
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Re: Frist Marathon- How should I keep hydrated

Postby levi-hoch » Tue Mar 15, 2011 9:43 am

Dear Brad,

As I mentioned in our conversation yesterday, the Essentials to Getting Started With Hammer Nutrition article http://www.hammernutrition.com/knowledg ... ge-section explains the importance of proper hydration, electrolyte replenishment, caloric intake, & recovery. These principles are essential for achieving success in fueling. Remember to keep your hourly hydration at least at 16oz and below 28oz. for optimal performance. For electrolyte replenishment the Endurolytes come in 3 convenient forms, capsules, powder, and the new effervescent/flavored tabs Endurolyte Fizz. I would strongly suggest the use of these and caution you against using "electrolyte" products that contain simple sugars, as sugar is not conducive to optimal performance and it's bad for your health in many ways. Be especially careful not to consume simple sugars (anything ending "ose") with or within close proximity of our complex carbohydrate based fuels as they have different rates of osmolality and can cause stomach distress if taken together. This article elaborates it in depth http://www.hammernutrition.com/knowledg ... ge-section

We have a great resource on the website as a quick reference that you might find helpful. The Problem Solver http://www.hammernutrition.com/problem-solver/ addresses common problems like trouble recovering after hard training, cramping, dehydration, stomach distress, stiff joints, and bonking. Specifically on the subject of bonking, there are a few things you can do to insure adequate energy levels throughout your event such as not eating within 3 hours of the start of your race to be sure to avoid stomach discomfort from trying to digest solid food while running and conserve your valuable muscle glycogen for more efficient, long lasting energy late into your run. Also be careful not to over fuel which can lead to bonking. Try to adopt the "less is best" concept that is crucial to insuring successful fueling and optimal performance. As explained in this article http://www.hammernutrition.com/knowledg ... ge-section rather than trying to consume as much as possible without experiencing stomach discomfort, it's better to use the least amount necessary to prevent bonking. Under fueling is much easier to remedy than over fueling.

I hope this helps you, please let us know if you have further questions.

Regards,
Levi
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