Water Isn't Enough? Hydration Tips For Runners

Links:
#1 - SOS Hydration - soshydration.com/
#2 - Skratch Labs - www.skratchlabs.com/
#3 - Precision Hydration - www.precisionhydration.com
Start Training with The Run Experience:
Download our Training App for workouts, programs, & awesome coaching:
tre.onelink.me/I8YZ/3eb5fc43
The 2 Week Quick Start Program is the perfect place to build speed, boost strength, and decrease injury (hint: it's free & also in the app!)
bit.ly/2NDhzGL

[@Traveltheorychannel]

Who else came to read the comments about that Thumbnail 😂

[@camiramzi1]

dirty minded runners

[@karllawton8398]

Me 😂

[@aristodiga82]

you asked as if there are other reasons...

[@alancooke6630]

Also be aware that it is possible to over hydrate. This is known as hyponatremia, which is caused by sodium levels being too diluted. This is lethal. Admittedly it's rare but not unknown

[@moosestubbings1853]

I had this earlier I was craving hard pretzels the whole time I was sick for 2 hrs

[@Traveltheorychannel]

Thumbnail made me recheck what website I was on😂

[@TheRunExperience]

Hahaha. We are always trying to keep it interesting :-)

[@notapro968]

Coach Elizabeth you always make things so logical, easy to understand and as you know I love your presentation style. In short - you rock!!!!

[@TheRunExperience]

(Coach E here) - what an AWESOME comment, thank you so much. I really do try to break things down into manageable chunks and take the guesswork out of it. I appreciate you watching and taking the time to leave a comment.

[@Kalina1982]

I have been really crappy lately. My heart rate has been running high on runs. Needless to say, this is my first training season! I didn’t realize how dehydrated I was!! Thank you for this info!

[@TheRunExperience]

(Coach E here) - I tell people... you don't know how dehydrated you actually are until you get properly hydrated and can see it from the other side. High HR and feeling like your muscles are slow-moving and not recovered are key warning signs for dehydration. I hope you can take the info and start feeling and performing at your best. Happy, HEALTHY running!

[@DartmoorPaul]

Me too! Thought it was my HR monitor. Could be it was my dehydration. Thanks Elizabeth

[@JerryEgge]

Coach Elizabeth, great straight forward information coupled with your excellent presentation style! Thanks.

[@TheRunExperience]

Awww - thanks Jerry. What a nice compliment. I appreciate you listening and taking the time to leave some feedback.

[@jasper2point0]

Hello Coach Elizabeth, thanks again for another very informative video. I hope all is well with you in this crazy time we are in, I just wanted to say a huge thank you again for all the tips for food and nutrition that you have given us over the years, I use them every single day and they have been very helpful me when training and even when I am not training. Especially as I am vegan, so it has always helped. I hope all is well for you and the family. Take care and stay safe. Julian

[@lewisnunn8072]

Thanks Coach Elizabeth: Very useful and well presented, will definitely be applying this knowledge in my ultra marathon this for the HURT 100

[@htmonaro1969]

Coach Elizabeth, you're a legend. I find it hard to stay properly hydrated, especially in summer, which it is here in Australia, but my 19 yr old son, who is doing a Bachelor of Exercise and Sports Science, is very slow to get that water is really not enough. I sometimes feel like I'm talking to a brick wall. Hopefully my sending this video to him will make my life a little easier. Thanks Coach E, your my favourite KZbin content creator.

[@TheRunExperience]

(Coach Elizabeth here) - WOW- what a super comment, thank you. Its runners like you who encourage me to keep creating quality content and trying to bring the latest science into practice. #spreadtheword :-) Hydration is such a complicated yet very simple concept. There is a lot of misinformation out there. SOS Hydration has a great blog/magazine that covers a lot of important topics surrounding hydration. In terms of general sports nutrition - I have a lot of great other resources to share for your son (that he'll find interesting for his coursework) - he can start with www.mysportscience.com/ and www.researchgate.net/profile/Trent_Stellingwerff and www.researchgate.net/profile/Keith_Baar and www.researchgate.net/profile/Craig_Sale (all of these guys have some EXCELLENT work highlighted and looking through their pages, you can link to other ones.)

[@ejquezad]

Always love your videos, so informative. You are so knowledgeable. Thank you!

[@TheRunExperience]

(Coach E here) - THANK YOU! I really appreciate you saying that. I try to make them interesting and informative :-) If you ever have any specific topics or questions you'd like me to cover, please leave a comment and let me know.

[@martinlavare1938]

Coach Elizabeth.....It's been way too long! You rock! I have some big goals ahead of me and you don't probably know just how much you have personally helped me to achieve them. 100k complete (2019)....now 15 marathons this year.

[@TheRunExperience]

(Coach Elizabeth here) Congrats on the 100K! That's a fantastic accomplishment. Hig-five from SF. FIFTEEN!!!! Let me say that again... 15!! Oh my goodness. I can't even imagine. What a huge and awesome goal. I truly appreciate your kind comment. Knowing that I helped in some way makes me so happy. I believe in you and hope you'll check in more this year and let me know how your running is going.

[@martinlavare1938]

@@TheRunExperience I will do my best. When I get focused on a goal...I tend to let a lot of other things go. It will be quite the year indeed.

[@carlbyronrodgers]

Very informative.Thank you.

[@kellyfromiowa1849]

Coach Elizabeth you always keep it real. I'm a nurse, so science based explanations work best for me. I didn't know salt needed glucose as a carrier molecule. I will have to try your home brew and some re-hydration products. My routine for hydration is 32 oz of water before the workout, I drink nothing during the workout and afterwards, unfortunately because I prefer to workout in the morning, I drink coffee. Something tells me this is totally wrong. What would you recommend for a pre-packaged drink (like Gatorade, Powerade etc)?

[@playarabbit]

I don’t know how many lemons 🍋 but that with salt and honey helps me!

[@Ace_Angelo]

Interesting, I knew it was important to stay hydrated but not to this extent. Thanks for this

[@TheRunExperience]

You're very welcome Christian. I hope you can apply it to your running and feel better and recover quicker because you're properly hydrated!! Thanks for commenting.

[@lewismorgan13]

The video thumbnail 😂

[@pegcaptain]

On a camping trip we were told irritability is an early sign of dehydration. ;) I drink plenty of water in work, but could probably do with more for running (and electrolytes).

[@TheRunExperience]

(Coach Elizabeth here) - Depending on who/where the camping trip is... irritability might be automatic. Hahahaha. I joke. Yes, its a very early sign and one people often miss or assume is hunger. When running over an hour or in very humid conditions its important and I'm glad to hear that you're paying closer attention to it now.

[@Tom_A.K.]

I'm here to get properly hydrated with Coach Elizabeth. Fantastic thumbnail! Most of the advice I've gotten on electrolytes/sodium has been slightly inaccurate. And now I drink lots of good chicken soup. Thank you Coach Elizabeth!

[@TheRunExperience]

(Coach E here) - hahahaha - come for the science info, stay for the comedy!! :-) There really is a lot of misinformation out there when it comes to sodium and the necessary electrolytes. I'm so glad you come and watch Tom, and that you're getting something beneficial out of it. Three cheers for chicken soup!

[@Tom_A.K.]

Thanks Coach E! Cheers!🎭🍻🍸😁💦🛁🏃🏁🏊💐♥💖♡

[@danielfmccormack]

Great tips 👍😃

[@namits3775]

I read that if you sweat sodium, you have too much in your system. Sodium cant be stored, so it is sweat out or you wee it out. Waterlogged is a great book by Tim Noakes. All the results on Iron Man show the same amount of sodium in the blood with or without electrolytes. I had a sweat test and was told you are a "salty" sweater, buy all these powders and put in your drinks. It made me worse, much worse. My running clothes were WHITE which never happened before. After several months of this I stopped and then got a marathon PB. Made no difference to cramp which I initially had the sweat test for. For me, just drink water "to thirst" and a gel or 2 over 15 miles. We did not have all this "Marketing" in the 80's where great athletes were running great times without gels, electrolytes, fancy shoes, watches or clothing. Just my thoughts.

[@TrainInspired]

Loved the opening, very well done! Lots of great info here! I sometimes drink salt water to replenish sodium. What are your thoughts on this?

[@TheRunExperience]

(Coach Elizabeth here) - Thanks for the positive feedback!! I'm happy you found some useful tidbits. It depends on the kind of salt and how much. I'd say, you'd be better off drinking water and having some sodium in your post-run meal than just drinking saltwater. That being said, you can certainly make your own, just include some glucose for absorption. Sodium needs glucose as a transporter molecule to get the sodium into the cells. I make up a home-brew of 1.5 cups ginger tea (cold, I brew the night before and put in the fridge) + 1/2 tsp sea salt, 1 tsp honey, 1/3 cup cherry juice (or juice of choice), 1/2 small lemon juiced. Then throw some ice in a 16oz bottle and pour the mixture in and you're off :-)

[@TrainInspired]

@@TheRunExperience Thanks! I'll definitely give that recipe a try!

[@dan_4531]

I only drink water and ive felt fine, but im gonna start incorporating gatorade! Any healthier alternatives you recommend besides gatorade?

[@esthermofet]

Sorry, where's the link of hydration products to try (6:04)? I think I've missed out on it and I'm quite interested to see what people recommend.

[@TheRunExperience]

(Coach E here) - I will add that into the description - but here are my top choices - #1 - SOS Hydration - its been a complete game changer for me (and for EVERYONE I recommend it to - from pro athletes to my dad who's a big golfer) soshydration.com/ #2 - Skratch Labs - www.skratchlabs.com/ #3 - Precision Hydration - its easy to create/modify a specific plan that works best for you because they offer different products with different amounts of sodium. www.precisionhydration.com

[@esthermofet]

@@TheRunExperience Excellent! Thanks much for adding them

[@aurangzaib3442]

Thanks

[@Isaakios82]

Second time I clicked on the video... for some reason. Video is making me thirsty.

[@jeanlee28]

Thanks for sharing this critical info, coach Elizabeth. Actually last year, I happened to pass out for a second while doing some yoga pose on the day I ran and sweated so much. I must have been terribly dehydrated that afternoon... 😨😒

[@TheRunExperience]

(Coach E here) - That is just awful Jean. I'm so glad you were ok and not passing out somewhere on a run... at least in yoga class, there are people around to help. I've done some sweaty sauna sessions and was almost too dizzy to walk out the door by the end. You were definitely overheated and underhydrated. Glad you found the info helpful and hopefully something like that never happens again.

[@moosestubbings1853]

I ran 9 miles today I got the bubbleguts and couldnt stop throwin up It was horrible I was confused,felt dizzy,irritable,and weak Im gonna take some tips here #Thanks4Posting

[@Ceoontherun]

Thanks , Information about different effect of dehydration is very useful, I suggest to have video for carrying type of hydration belts respect to race and body types , I am normally sweat a lot and need to carry belts during long distances and races . There must be lot of new types of water carrying options specifically designed for runners ..

[@TheRunExperience]

(Coach E here) - EXCELLENT idea. I'll add it to the video list. A lot of trail runners are really getting into those hydration vests with large pouches of water and slots for additional bottles. I prefer a vest because I hate things banging around on my waist and carrying more than one small bottle in my hand is impossible. Lol. www.outdoorgearlab.com/topics/fitness/best-hydration-pack-for-running gearjunkie.com/best-running-hydration-packs

[@Ceoontherun]

The Run Experience thx 😊

[@jenniferpearsall7528]

So...besides water, what are good things to maintain and replenish your sodium levels that aren't carb loaded pretzels? Also, back to the heart rate part of the video.... Are 160s bad?!? I immediately jump up walking or going up a flight of stairs, let alone running. But I also go immediately back down to 55-64 as soon as I stop moving.

[@paperjourni8964]

this might be a stupid question. But what do you mean with ‚300mg per serving‘? 300mg of WHAT? Thanks

[@murshizimahadzir8459]

I do

[@sheilasanderson9681]

I make an electrolyte drink from Dr Sarah Myhill’s sunshine salt and a teeny bit of cream of tartar. When I need the salt the water no longer tastes as salty! My body tells me when I need it if I give it the chance.

[@TheRunExperience]

Cream of Tartar? Interesting. You can try some of these as well :-) www.outsideonline.com/2401515/homemade-electrolyte-drinks

[@Keith_E]

How many miles per hour should you run on a treadmill as a beginner

[@TheRunExperience]

Check out our blog post on treadmill training! therunexperience.com/our-best-beginner-running-program-tips-treadmill-edition/

[@pezdacandyboi]

When do you take sos? During exercise? Throughout the day?

[@lizzierunliftbreathe]

pezdacandyboi you can take it during exercise and a packet or 2 throughout the day depending on how dehydrated you are.

[@TheRunExperience]

(Coach E here) - I take SOS - always after every run! I will take it before a long run (anything over 2 hours) and I'll take it during any run 90 min or more and/or on any day where temps are over 90 degrees - I am a salty sweater and I sweat a LOT. I will also take it when I fly (airplane air is dehydrating) and on the rare occasion I drink, I'll have a bottle of SOS before bed so I don't get a hangover. SOS is a staple in my life.

[@pezdacandyboi]

@@TheRunExperience I think I gotta do the same; ! Been sluggish lately and I'm a salt sweater too!

[@ryaneh3542]

So whats a good drink to have other than water.

[@TheRunExperience]

Coconut water is a great option.

[@logical-brain-]

How much sodium should we aim to replace if we sweat about a litre?

[@TheRunExperience]

(Coach E here) --- Good question - unless you are getting your sweat testing done in a lab (and even then it's not 100% accurate) you can't know exactly how much sodium you're losing. That being said, a good place to start is replacing about 350mg sodium per hour. (I'm assuming the litre you mentioned above was lost in an hour??) The way to sort of test this out - after finishing, do you have to pee within about 30-45 minutes and is it more on the light yellow to clear side? If so, you're not peeing for over an hour and if, when you do, its dark yellow... time to hydrate.

[@logical-brain-]

@@TheRunExperience Thanks coach!

[@riveraf5053]

What about amino acids?

[@VictorDuvi]

What about that the average person has more than recommended amount of sodium in their diet? Doesn't it account for that?

[@Mookiethedog]

Lots of great science type info here. I think people that just go about their day to day activities don’t hydrate enough and feel lethargic as a result.

[@TheRunExperience]

(Coach E here) - I always try to bring the "science"... its my jam :-) I agree... a lot of people are going around dehydrated and not paying attention to their needs.

[@Dd-wx8zu]

Can I use Fresh coconut water instead?

[@TheRunExperience]

That's a great option for hydration!

[@stipin7806]

🖐️

[@commanderstud2417]

How much water before a 2 mile run?

[@Traveltheorychannel]

If you are already hydrated from the day before, then just 1 bottle of water an hour before the run should be good, and you wont really need any during a 2 mile run, just drink right after.

[@carrotsandrunning]

Did not link below the products to try. 😭

[@lizzierunliftbreathe]

Rob Pearce soshydration.com/

[@lizzierunliftbreathe]

Rob Pearce www.precisionhydration.com/

[@mtnbknmichigan]

😊❤️💪🏼🏆

[@karlstenator]

omg that TN 🤣🤣🤣

[@joelnye6399]

Pickle Juice

[@ministerjap8910]

Sodium increases blood pressure

[@sithewok4616]

Pickle juice and vodka FTW

[@TheRunExperience]

HAHAHAHA. You'd win something... not sure if it would be a race. :-)

[@brianhelton2177]

Lose the stupid sounds effects and zany thumbnail. We're all adults here.

[@TheRunExperience]

Feel free to check out our other videos if this one doesn't do it for you!