Sport The water myths unveiled

Sport Fitness
flyinfree said:
i get that information from trainign and doing major length events

In my ironman I had an exact number for calorie intake and water intake, and sodium, and pottasium, and magnesium, and and calcium, and obvioulsy carbs and protien.

As an example- when you come out of a 2.4 mile swim you are NOT thirsty, but you are already starting to dehydrate. As youo start on your 112 mile bike you need to "water and electrolyte up" big time.

On top of that, if you are riding that 6-8 hours on the bike in cool wherther you will not feel thirsty, but you better drink or when you get off that biekl to run 26.2 miles another 4 - 6 hours yoou will cramp immediatley if you have not been eating and drinking.

In my iornman event I ate over 15,000 calories, over 10 grahms of sodium, etc etc etc.....

drank at least 24 oz's per hour, and at the end I had lost 9 lbs, within 13 hours.

well 12:27:43 to be exact!
:)

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Now homeboy - you got your information from where again? LOL!
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This is the reason FF is my trainer ... he knows his ish :D
 
oh stop it neon- you just like the thrill and my glutes!
 
flyinfree said:
that is so major to read dude. sorry man!

BUT-- a marathon is a 3-4 hour event. When I did my last marathon in Miami, I even had a lil beer after mile 18 and still finished within 4 flat.

G8R is doing much more than a marathon. The marathon is actuially only the 3rd leg of his event, and he will have been on the course for 8 hours or so before starting his marathon.

We are talking an entirely different level of endurance.

Fueling in the first 4-5 hours will determine pace and strength in hours 7-9, etc etc

edit- add on or whatever--- in the run a belly full of fluid will kill ya! SO- it is critical that you are well hydrated befroe you get off your bike, and you do not have a lumpy gut.

How is that for technical? hehehehe
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Yeah I know it's a completely different event. I was just using that as a reference for discussing the overhydration problems.
 
Ride_On said:
Yeah I know it's a completely different event. I was just using that as a reference for discussing the overhydration problems.
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I read it - and they are touting 27 oz'z - even more water than I use as a base. As a matter of fact, even G8R said he drinks 24 oz per 10 miles, and he rides like 20+ miles per hour, so he is sucking a pile of water too. BUT- I also highly doubt G8r is drinking 48 oz's per hour- that would be insane piss stop = poor finishing time. lol

As fitness advanced people, on this site, we could risk over hydration, because we understand the importance of H20 in the cal burn process.

BUT-

From my experience in gyms, on trails, on runs, and rides, "over-hydration" is the exception. I think for the most part people think they will drink when they are done, and then recover. At that point the damage is done.

THERE!!!!! GOD DANG IT! i did a real post for you

bah
 
a real discussion is whether you maintain the electrolytes to properly burn carbs. Because that is what makes the "hydration" (fuel burn cooling system) even necessary.

water water water flushes... BUT- if you have the sodium, mag, pottasium, and calcium to actually ligitimize the need for the water, then you can burn cals (provided they are available) at a higher rate, and start performing with more power and speed.
 
Todd, although I have a year+ to work out the details, here is my tentative plan for a full Iron:

Swim: Be hydrated beforehand and don't worry about hydration if it is fresh water. If it is salt water, be hydrated beforehand and drink like a fish after the first lap.

Bike: Get slightly overhydrated. I typically drink about 1.5 24oz water bottles per hour (about 20 miles), but will bump that up to 2 24oz water bottles / hour. Goal is to be fully hydrated and nourished during the bike as it is so much easier to eat and drink on the bike than on the run.

Run: Stop at ever drink stop, catch breath, drink. Repeat.

Does that sound about right?
 
when you train you should actually drink before your thirsty.. when you get thirsty, you have probably already lost an amount of water that makes your performance go down.
 
flyinfree said:
As fitness advanced people, on this site, we could risk over hydration, because we understand the importance of H20 in the cal burn process.
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This line isn't processing. I went to freetranslation.com but FF wasn't a language lol. Seriously, I just don't get what you mean by "as fitness advanced people, on this site, we could risk overhydration"
 
Ride_On said:
This line isn't processing. I went to freetranslation.com but FF wasn't a language lol. Seriously, I just don't get what you mean by "as fitness advanced people, on this site, we could risk overhydration"
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my guess is its meant to read, "as advanced fitness people", on this site.
 
sometimes people who do endurance runs drink a lot of water, but no electrolytes.
When you sweat you lose both water (most water) and electrolytes, but then if you drink only water with no electrolytes you'll end up with too little electrolytes in your body, which is not good. It's usually only a concern with longer endurance events and very long training sessions.
 
johnny83 said:
my guess is its meant to read, "as advanced fitness people", on this site.
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yes, absolutely. I have spent a ton of time in gyms, on trails, and at events over the last years. Most people are not in discussion about how the body works and what chemically happens as we strain the body.

Just the fact that you are here, and reading and learning make you advanced IMO.

Yes, ff as a language! LOL I know, but I gifure it this way, if my mispelling and typos and stuff irritate someone bad enough, they can just ignore me. I am nto here tryign to show how much I know, or anything.,

I come here to connect with others, stay motivated, learn some stuff, and be a part of. Just another Joe trying to accomplish "something" and feel good about it.

love
 
I've gotten fairly used to trying to decipher FF-language haha. It's all good..I guess :)

Anyway, did you mean that you're at risk for overhydration because you know how important water replacement is? How does that effect the calorie burning process you mentioned?
 
Ride_On said:
I've gotten fairly used to trying to decipher FF-language haha. It's all good..I guess :)

Anyway, did you mean that you're at risk for overhydration because you know how important water replacement is? How does that effect the calorie burning process you mentioned?
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as Karky mentioned and what I was trying to highlight, is that the water is utilized to process calories (generate energy), but in that process we also use up the electrolytes. They are the avenues in which that energy is moved to the muscle, the carriers if you will.

Without gettign too deep... We talk alot about water and not enough about electrolytes.

I shoudl stop talking about this because I do not take the time for the "words" and science, but I do know "how" it works.
 
There is no question that endurance events over 30 minutes and especially over 60 minutes deplete electrolyte levels and needs them replaced. During my 6-hour Half Iron, I drank electrolytes during every transition and constantly during every split (except swim) (probably 1 - 2 gallons over the course of the day) and still could taste the electrolytes as the sweat dripped off my face into my mouth.

But, electrolytes are overhyped by Gatorade and the others so that every person at the gym who works out on level 4 of 20 on the stairstepper for 20 minutes feels he/she needs to replenish his electrolytes which is not the case.
 
yeah, good point.

Now- when I talk of electrolytes, I take them as endurolytes, and sodium tabs, and drink plain water. I broke the gassy gatorade years ago.

BUT- i do like shot blox, and powerbar gels too.
 
flyinfree said:
as Karky mentioned and what I was trying to highlight, is that the water is utilized to process calories (generate energy), but in that process we also use up the electrolytes. They are the avenues in which that energy is moved to the muscle, the carriers if you will.

Without gettign too deep... We talk alot about water and not enough about electrolytes.

I shoudl stop talking about this because I do not take the time for the "words" and science, but I do know "how" it works.
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Yeah that's what I thought, just clarifying. What are the distances of an Ironman and Half Ironman?
 
That first one is called a half ironman? I thought that was just a regular tri...
 
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