Hydration Nutrition and Electrolytes the Three Major Conner Stones to Running and Walking
The primary goal at That Made Sense is to help you make the connection between science and application. To write things in a way that doesn’t leave you guessing as to what it was you need to do. Of course you should always consult a physician before starting a new workout regiment.
These are the epitome of proper body maintenance and what you have to do in order to be successful at endurance sports.
#1 on the list is hydration. It is the first key factor to our training and our everyday lives. We’re made of lots of water. According to Michell, Journal of Biological Chemistry our hearts are 73% water, lungs 83%, kidneys 79% our blood comes in just under80%.
So, it only makes sense that we need to replace what we use. If we don’t do it we don’t function as good as we can.
The most simple way to say it is you sweat and that’s why we need to replace it. I mean really if you took all the lubrication out of your car do you think it would work? Of course not.
If you get low on oil your motor starts to make noise. Well it’s the same thing with your body you get low on hydration and you’re going to have challenges.
The number on a daily basis you need to be hydrating at half your body weight in ounces.
That means if you weigh 150 pounds you need to be doing 75 oz of water per day.
I always love the question is water the only thing you can drink, the answer is no. I mean you need to hydrate with good liquids. Alcohol something you wouldn’t want included on that list lol
Hydrating while you’re running or walking should be around 20 oz per hour of activity. It can vary based on the outside temperature and if it’s warmer you may need a little bit more than that.
Nutrition is key #2. We’re attempting to train our bodies to burn energy efficiently through an Endurance Sports training program, and yes you are becoming an endurance athlete. Look at this way. Even if you were laying around doing nothing on the couch all day you are burning calories.
Your heart and needs to beat, you need to be breathing. And yes your brain will be functioning, so all using energy. An average body at rest burns somewhere between 1250-1750 calories per day.
That all being said when your exercise you burn even more how many calories burnt while running should be replaced while running.
So when it comes to nutrition while running or walking you should be doing roughly 100 to 150 calories depending on your personal needs every 45 minutes.
So using a GU pack which has 100 calories taken every 45 minutes would work out close to 150 calories per hour. Calories burnt need to be replaced for you to continue.
#3 Key to success electrolyte balance. Have you ever noticed that after some good activity you have a white substance on your clothing.
That’s called sodium coming out of your pores. Your body’s way of dealing with heat is sweating.
This is going to be one of those times that I’m going to get really scientific. Ion channels regulate muscle contraction. Now let me translate that. Salt helps your muscles function properly. If we let too much sodium leave our bodies without replacing it we get cramps muscles that aren’t working. So if you’re going to do some electrolytes while you’re running all of us very in our diet genetic so electrolyte intake is unique to each one of us. There are many products out there ask gas endurolytes noon. Some more mile than others and if you’re not putting anything in your water while you’re running noon is great option as you can give your water a nice mild fruity flavor and take care of what you need. If you are like some take salt in a quick pill. You can just get through with it quickly.
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