1 00:00:00,040 --> 00:00:03,800 You're listening to episode 264 of the Marathon Running Podcast. 2 00:00:04,040 --> 00:00:06,880 In this episode, we're going to talk about hydrating during the 3 00:00:06,880 --> 00:00:10,240 summer time. This is the Marathon Running 4 00:00:10,240 --> 00:00:14,400 Podcast with Letty and Ryan. Join us for weekly content on 5 00:00:14,400 --> 00:00:17,240 all things running and let us take you from the starting line 6 00:00:17,480 --> 00:00:26,560 to the finish line and beyond. Hey runners, and welcome to 7 00:00:26,560 --> 00:00:28,880 episode 264. My name is Letty. 8 00:00:29,080 --> 00:00:30,920 My name is Ryan. And welcome back to another 9 00:00:30,920 --> 00:00:34,440 episode of the Marathon Running podcast, our weekly podcast on 10 00:00:34,440 --> 00:00:37,960 all things running where we have great conversations such as the 11 00:00:37,960 --> 00:00:40,320 conversation we had last week where we learned about what 12 00:00:40,320 --> 00:00:43,400 Boston does after it winds down from such a huge event like the 13 00:00:43,400 --> 00:00:45,040 Boston Marathons. This week. 14 00:00:45,120 --> 00:00:48,080 Our episode is a lot more practical for runners that are 15 00:00:48,080 --> 00:00:50,720 currently training because it is summertime. 16 00:00:50,720 --> 00:00:52,960 It is super hot where we live in Florida. 17 00:00:52,960 --> 00:00:56,160 And I bet you where you live, it's heating up as well, unless 18 00:00:56,160 --> 00:00:58,840 you are in Australia or somewhere on the southern 19 00:00:58,840 --> 00:01:02,320 hemisphere of the globe. But we are talking to Serena 20 00:01:02,320 --> 00:01:06,920 Marie, RDA, registered dietitian that we've had on in the past 21 00:01:07,040 --> 00:01:10,240 and we have all our information, LinkedIn, our show notes and 22 00:01:10,240 --> 00:01:11,600 we're going to talk about hydrating. 23 00:01:11,640 --> 00:01:13,840 A very important topic, especially for running. 24 00:01:13,880 --> 00:01:16,400 How much do you need to drink? The body is made of mostly 25 00:01:16,400 --> 00:01:19,000 water. Hydrating is important, almost 26 00:01:19,000 --> 00:01:21,160 as important as breathing. I always joke with our kids and 27 00:01:21,160 --> 00:01:25,280 I say you can survive one minute without breathing, one day 28 00:01:25,280 --> 00:01:27,240 without water in one week without food. 29 00:01:27,680 --> 00:01:30,040 Usually it's because they're saying I'm starving. 30 00:01:30,040 --> 00:01:32,760 Yeah, because when I'm out of town, you don't have snacks 31 00:01:32,760 --> 00:01:34,360 available. Leanna told me that. 32 00:01:34,360 --> 00:01:36,680 Our daughter told me that. She said, and I get better when 33 00:01:36,680 --> 00:01:38,800 you're home because Daddy never packs snacks. 34 00:01:39,320 --> 00:01:40,760 And I said, oh, maybe you should tell him. 35 00:01:40,760 --> 00:01:43,000 She said. He always says you can survive 36 00:01:43,000 --> 00:01:45,520 seven days without food. And then I feel bad about 37 00:01:45,520 --> 00:01:47,800 traveling. Yeah, they're getting three 38 00:01:47,800 --> 00:01:50,360 meals a day. They just want snacks every two 39 00:01:50,360 --> 00:01:53,280 hours between the meals. Sometimes it's not convenient. 40 00:01:53,360 --> 00:01:56,680 Anyway, don't judge us here, but hydrating is very important. 41 00:01:56,680 --> 00:02:01,160 And you know, I can tell you whenever I run in the summer and 42 00:02:01,160 --> 00:02:04,600 I come home and I prepare myself Giraid or whatever drink we have 43 00:02:04,600 --> 00:02:08,680 available, I always add a ton of salt to it because I'm craving 44 00:02:08,680 --> 00:02:11,240 it. And then after I drink it and I 45 00:02:11,240 --> 00:02:14,240 take a shower, if there's any leftover and I drink that after 46 00:02:14,240 --> 00:02:16,000 the shower, I can't even drink it. 47 00:02:16,000 --> 00:02:18,920 It's so salty. So I think that's also something 48 00:02:18,920 --> 00:02:21,920 that's really interesting. Our perception of saltiness 49 00:02:22,280 --> 00:02:26,560 right when we're finished with a run versus when we've not been 50 00:02:26,560 --> 00:02:28,280 running is very different as well. 51 00:02:28,320 --> 00:02:32,240 Food tastes different, yeah. Regardless, it's important to 52 00:02:32,280 --> 00:02:36,000 hydrate when you run and before you run because you do lose a 53 00:02:36,000 --> 00:02:37,240 lot of water. Exactly. 54 00:02:37,240 --> 00:02:40,600 So with that, Are you ready for our conversation with Serena? 55 00:02:40,720 --> 00:02:42,640 Let's get into it. All right, so without any 56 00:02:42,640 --> 00:02:46,040 further ado, I'm now going to play this conversation. 57 00:02:48,400 --> 00:02:51,520 All right, so I'm on here with Serena, a registered dietitian 58 00:02:51,520 --> 00:02:53,440 that we've had on the podcast before. 59 00:02:53,440 --> 00:02:55,480 Serena, thank you so much for joining me today. 60 00:02:55,720 --> 00:02:58,480 Hello Letty, I'm so excited to be back. 61 00:02:59,000 --> 00:03:01,240 I know I'm so excited to have you too because I always love 62 00:03:01,240 --> 00:03:03,720 all your input. And for those who are new 63 00:03:03,720 --> 00:03:06,760 viewers and listeners, maybe introduce yourself and tell us 64 00:03:06,760 --> 00:03:09,000 what your. Expertise is awesome. 65 00:03:09,320 --> 00:03:11,960 My name is Serena. I'm a registered dietitian and I 66 00:03:11,960 --> 00:03:14,480 specialize in working with female runners. 67 00:03:14,480 --> 00:03:17,320 But definitely today's advice is going to apply to the men who 68 00:03:17,320 --> 00:03:20,320 are listening. And I really help runners quit 69 00:03:20,320 --> 00:03:22,760 dieting so that they can chase performance. 70 00:03:22,760 --> 00:03:25,000 PRS improve metabolism and hormones. 71 00:03:25,640 --> 00:03:27,520 Love it, love it. And today we're going to hop 72 00:03:27,520 --> 00:03:31,480 into a very, very basic topic. Yet there's so much stuff that 73 00:03:31,480 --> 00:03:37,120 we all can still learn, which is it's been summertime since 74 00:03:37,120 --> 00:03:41,000 mid-May in Florida and now it's summertime everywhere else as 75 00:03:41,000 --> 00:03:42,640 well. So you wanted to talk a little 76 00:03:42,640 --> 00:03:46,200 bit about hydration, the basics and the individual needs. 77 00:03:46,200 --> 00:03:48,800 So maybe you can jump start us and explain the fundamental 78 00:03:48,800 --> 00:03:52,680 importance of hydration for runners and everything that goes 79 00:03:52,680 --> 00:03:55,120 on with the whole thirst. Absolutely. 80 00:03:55,120 --> 00:03:59,040 So I think like you said, it's like so basic, but when it comes 81 00:03:59,040 --> 00:04:03,200 to long distance running, it does become a little bit more, I 82 00:04:03,200 --> 00:04:05,680 don't know, complicated the word, but you definitely have to 83 00:04:05,680 --> 00:04:08,360 like be intentional. I think that's the best way to 84 00:04:08,360 --> 00:04:11,880 think about it. So it's pretty obvious that 85 00:04:11,880 --> 00:04:14,960 we're sweating more. And if you are living in 86 00:04:14,960 --> 00:04:18,600 humidity, then it's important for you to know that your, your 87 00:04:18,600 --> 00:04:20,839 hydration needs are going to be increased. 88 00:04:21,720 --> 00:04:25,040 And I think another important thing to know is that it's not 89 00:04:25,040 --> 00:04:28,440 enough to just drink more water because not only are we sweating 90 00:04:28,440 --> 00:04:32,240 out water and fluid, but we're also sweating out electrolytes, 91 00:04:32,680 --> 00:04:35,840 namely we're, we're sweating out sodium or, or salt. 92 00:04:36,160 --> 00:04:40,000 So as a long distance runner, it is important to know that once 93 00:04:40,000 --> 00:04:43,760 the weather is consistently warmer or more humid, we 94 00:04:43,760 --> 00:04:46,680 definitely need to increase our overall hydration needs. 95 00:04:47,440 --> 00:04:49,760 Perfect. And maybe you can go even more 96 00:04:49,760 --> 00:04:53,360 basic and tell us what are some physiological processes that 97 00:04:53,360 --> 00:04:56,160 rely on that proper hydration. Yeah. 98 00:04:56,360 --> 00:05:00,440 So performance can be affected with as little as 1% 99 00:05:00,440 --> 00:05:03,600 dehydration. So I feel like in the summer, 100 00:05:03,600 --> 00:05:07,000 you're like kind of guaranteed to be affected by that. 101 00:05:07,000 --> 00:05:09,920 Even when you're really trying hard to hydrate, it can just be 102 00:05:09,920 --> 00:05:11,640 really hard to stay on top of it. 103 00:05:12,440 --> 00:05:15,680 But essentially our whole entire body, like all the cells in our 104 00:05:15,680 --> 00:05:19,520 body rely on proper hydration. So we might feel like brain 105 00:05:19,520 --> 00:05:22,280 foggy, we might feel tired or fatigued. 106 00:05:22,880 --> 00:05:26,520 Our digestive system is super duper affected by hydration. 107 00:05:26,520 --> 00:05:29,560 So this is another one where people will be blaming like 108 00:05:29,560 --> 00:05:32,200 their gels for their GI distress. 109 00:05:32,200 --> 00:05:34,600 And I'm like, have you hydrated properly? 110 00:05:34,600 --> 00:05:39,040 And that's really the the key. So really systemically, the 111 00:05:39,040 --> 00:05:41,680 whole entire body is affected by dehydration. 112 00:05:42,040 --> 00:05:45,600 And it's why we really need to be thinking about it when we're 113 00:05:45,600 --> 00:05:47,160 running, but also when we're not running. 114 00:05:47,160 --> 00:05:50,080 We need to be making sure we're choosing hydrating foods like 115 00:05:50,080 --> 00:05:53,520 fruits and veggies, and we're drinking enough fluid during the 116 00:05:53,520 --> 00:05:55,760 day. And I usually tell my athletes 117 00:05:55,760 --> 00:05:58,600 to just drink a sports beverage every day when it's when it's 118 00:05:58,600 --> 00:06:00,800 warm outside, even if you're not working out that day. 119 00:06:01,640 --> 00:06:03,600 That's interesting. So you mentioned already a 120 00:06:03,600 --> 00:06:08,080 couple of signs of dehydration. What are some other ones that we 121 00:06:08,080 --> 00:06:11,280 as runners need to look for and when do they happen? 122 00:06:11,280 --> 00:06:14,120 Is it in the middle of a run or can it be after before? 123 00:06:14,400 --> 00:06:17,320 Yeah, it can be during a run or it can be after a run for sure. 124 00:06:17,320 --> 00:06:20,440 So I would say things like cramping, headache, you might 125 00:06:20,440 --> 00:06:23,560 feel thirst. You may not feel thirst too 126 00:06:23,560 --> 00:06:26,720 though, so that's confusing. Sometimes you might just notice 127 00:06:26,720 --> 00:06:30,560 you're like fixated on a salty food, So you might be like, I 128 00:06:30,600 --> 00:06:32,960 just want to drink like broth and you're like, this is weird. 129 00:06:32,960 --> 00:06:35,680 It's a billion degrees outside. Why am I craving chicken soup? 130 00:06:35,880 --> 00:06:37,640 Like that could be a sign of dehydration. 131 00:06:37,640 --> 00:06:42,680 So cramping, fatigue, headache, and then GI issues. 132 00:06:42,680 --> 00:06:46,440 So diarrhea, bloating, cramping like in your belly, not just 133 00:06:46,440 --> 00:06:50,880 like your muscle cramps can all be signs of of dehydration 134 00:06:50,880 --> 00:06:52,480 during a run or even after your run. 135 00:06:52,480 --> 00:06:54,600 Maybe you get through the run and then you come home and 136 00:06:54,600 --> 00:06:57,600 you're like God, like I have diarrhea or Oh my God, my head 137 00:06:57,600 --> 00:07:02,320 is splitting it hurts so bad. Or oh, I really want broth right 138 00:07:02,320 --> 00:07:04,040 now. I really want salty potato chips 139 00:07:04,040 --> 00:07:05,800 right now. These are can all be signs of 140 00:07:06,440 --> 00:07:10,120 that you didn't maybe do the best job of either hydrating or 141 00:07:10,120 --> 00:07:12,520 hydrating and getting enough electrolytes. 142 00:07:12,520 --> 00:07:15,000 I think both of those pieces of the puzzle are important, 143 00:07:15,000 --> 00:07:17,400 getting enough fluid and getting enough electrolytes. 144 00:07:18,000 --> 00:07:20,280 Interesting. And I know that every person is 145 00:07:20,280 --> 00:07:22,040 different and you kind of alluded to that, you know, 146 00:07:22,040 --> 00:07:24,680 everybody's sweating is different, but are there any 147 00:07:24,680 --> 00:07:28,600 general formulas that you can factor into that to figure out 148 00:07:29,000 --> 00:07:31,760 how dehydrated or not dehydrated you are? 149 00:07:32,320 --> 00:07:34,960 Yeah. So I think for those of you who 150 00:07:34,960 --> 00:07:38,280 are like data nerds and really want to get honed in on the 151 00:07:38,280 --> 00:07:46,040 specifics, what we can do is we can do like a a sweat rate test. 152 00:07:46,360 --> 00:07:51,280 And what we would do is we're going to try our best to, this 153 00:07:51,280 --> 00:07:52,760 isn't necessarily ideal nutrition. 154 00:07:52,760 --> 00:07:54,480 It's kind of like a science experiment. 155 00:07:54,480 --> 00:07:55,760 So I just want to like put that out there. 156 00:07:55,760 --> 00:07:57,240 I don't want you doing this every day. 157 00:07:57,480 --> 00:08:00,160 I tend to tell athletes do it when the seasons change. 158 00:08:00,160 --> 00:08:04,200 So maybe you do a few sweat tests in the spring, maybe you 159 00:08:04,200 --> 00:08:07,520 do a few in the, the, the fall, the summer, the winter, because 160 00:08:07,520 --> 00:08:10,920 the sweat rate is going to be influenced by the height the, 161 00:08:11,240 --> 00:08:13,240 the weather. But we're going to wake up in 162 00:08:13,240 --> 00:08:15,040 the morning, we're going to go to the bathroom, we're going to 163 00:08:15,040 --> 00:08:18,520 step on the scale, probably in the nude and just see how much 164 00:08:18,520 --> 00:08:20,000 you weigh. And then you're going to go 165 00:08:20,000 --> 00:08:24,240 running for I, I like to say 60 minutes, but if you were like, I 166 00:08:24,240 --> 00:08:26,200 can only do this for 30 minutes and then you can just like 167 00:08:26,200 --> 00:08:28,600 double the number to get that 60 minute sweat rate. 168 00:08:28,600 --> 00:08:31,400 That's OK. And so you're not going to drink 169 00:08:31,400 --> 00:08:34,159 anything on this run, eat anything on this run or 170 00:08:34,440 --> 00:08:37,320 hopefully not go to the bathroom on this run because basically 171 00:08:37,320 --> 00:08:39,760 what we're doing then is we're coming home, we're taking our 172 00:08:39,760 --> 00:08:41,600 clothes off and we're weighing ourselves again. 173 00:08:41,880 --> 00:08:46,120 And so that amount of weight that was lost during that run, 174 00:08:46,120 --> 00:08:48,600 you're not burning fat. You're, you're, you're measuring 175 00:08:48,600 --> 00:08:51,880 how much fluid you sweat it out. And so then you can kind of get 176 00:08:51,880 --> 00:08:54,000 a calculation for your sweat rate. 177 00:08:54,920 --> 00:09:00,800 So if you lost like half a pound, then we need to replete 178 00:09:00,800 --> 00:09:05,120 with 8 ounces of fluid per hour. So that's kind of a good way to 179 00:09:05,120 --> 00:09:08,120 kind of calculate that sweatry and to kind of know on a daily 180 00:09:08,120 --> 00:09:11,080 basis, I want to maybe be drinking an extra 8 ounces of 181 00:09:11,080 --> 00:09:14,800 fluid a day if I'm working out for an hour because I know that 182 00:09:14,800 --> 00:09:17,160 that's how much I'm losing. Does that make sense? 183 00:09:17,400 --> 00:09:20,200 Yeah, that's really interesting. That makes a lot of sense. 184 00:09:20,400 --> 00:09:22,800 And then when you are drinking, are you just drinking water or 185 00:09:22,800 --> 00:09:24,440 are you doing the whole electrolyte? 186 00:09:24,920 --> 00:09:26,600 Yes, thank you for for catching me there. 187 00:09:26,840 --> 00:09:30,440 And yeah, I would say if you are working out in the the hot 188 00:09:30,440 --> 00:09:32,680 weather, we would want to probably take that 8 oz. 189 00:09:32,760 --> 00:09:35,520 Again, this is just in this example from a sports drink that 190 00:09:35,520 --> 00:09:38,640 does have sodium in it. You can always like make your 191 00:09:38,640 --> 00:09:43,040 own if you wanted to like have some broth afterwards. 192 00:09:43,040 --> 00:09:46,240 Or I have athletes that'll mix like Pedialyte with some apple 193 00:09:46,240 --> 00:09:48,600 juice and kind of like make their own sports beverage. 194 00:09:48,600 --> 00:09:50,880 That's fine too. But really we're looking for 195 00:09:50,880 --> 00:09:53,520 something salty. And this is always where I want 196 00:09:53,520 --> 00:09:56,120 to throw coconut water under the bus real quick. 197 00:09:56,120 --> 00:09:59,240 I actually was at like a hot yoga class last week and the 198 00:09:59,240 --> 00:10:01,960 yoga instructor was like telling us all to go home and drink 199 00:10:01,960 --> 00:10:04,200 coconut water. And like, listen, coconut water 200 00:10:04,200 --> 00:10:06,280 is great, but it doesn't have salt in it. 201 00:10:06,280 --> 00:10:10,560 It's very it's, it's a potassium rich electrolyte beverage, but 202 00:10:10,560 --> 00:10:13,200 it's not rich in sodium, which is really what we're losing when 203 00:10:13,200 --> 00:10:15,280 we're sweating. So you can drink coconut water, 204 00:10:15,280 --> 00:10:18,320 but add salt to it, because that's really the thing that we 205 00:10:18,320 --> 00:10:22,000 need to file fire on all cylinders after sweating 206 00:10:22,000 --> 00:10:24,040 profusely. I did not know that. 207 00:10:24,040 --> 00:10:26,680 Thanks for clarifying that, I've seen it on race courses before 208 00:10:26,680 --> 00:10:28,880 and I just always assume it has sodium in it. 209 00:10:29,440 --> 00:10:32,760 It's very high in potassium, which is an electrolyte that 210 00:10:32,760 --> 00:10:36,120 we're losing when we sweat. But the one that's really gonna 211 00:10:36,760 --> 00:10:40,920 have that biggest effect on us feeling good is replacing 212 00:10:40,920 --> 00:10:42,760 sodium, because that's the one we're losing in the greatest 213 00:10:42,760 --> 00:10:45,920 quantity. And then is there such a thing 214 00:10:45,920 --> 00:10:48,600 as adding too much sodium to your beverage? 215 00:10:48,600 --> 00:10:50,520 Because I think you and I have talked about it before. 216 00:10:50,520 --> 00:10:53,360 When I come back home from a run, I, I don't know, mix my 217 00:10:53,360 --> 00:10:55,960 Gatorade or whatever I have and I throw a ton of salt in it. 218 00:10:56,160 --> 00:10:58,560 And then after a shower I try to continue drinking the same 219 00:10:58,560 --> 00:11:00,320 beverage and I can't do it because it's awful. 220 00:11:01,080 --> 00:11:02,280 Yeah. And so I think that's really 221 00:11:02,280 --> 00:11:04,200 interesting. Like your body's kind of telling 222 00:11:04,200 --> 00:11:06,280 you, right? Like your body is like, oh, this 223 00:11:06,280 --> 00:11:08,560 really salty beverage tastes really good. 224 00:11:08,800 --> 00:11:11,080 The 1st 8 oz. I drink of it. 225 00:11:11,080 --> 00:11:13,920 And then you maybe get like to the 9th oz and you're like, OK, 226 00:11:13,920 --> 00:11:16,040 now I'm good. And at that point, maybe it's 227 00:11:16,040 --> 00:11:21,160 like a sign to switch to water. So I generally say that when 228 00:11:21,160 --> 00:11:25,360 we're thinking of sports beverages, we want to zoom out 229 00:11:25,360 --> 00:11:29,240 and we want to think about how do I make my sports beverage the 230 00:11:29,240 --> 00:11:32,240 most hydrating? Because again, we can drink 231 00:11:32,240 --> 00:11:34,840 something and it doesn't necessarily hydrate. 232 00:11:35,040 --> 00:11:39,480 For instance, fun fact, like milk is a fluid, but when we're 233 00:11:39,480 --> 00:11:42,720 drinking milk, it's not necessarily the most hydrating 234 00:11:42,720 --> 00:11:45,080 because it has so much protein in it and protein is 235 00:11:45,080 --> 00:11:47,480 dehydrating. So just because you're drinking 236 00:11:47,480 --> 00:11:50,040 a fluid doesn't mean like you're doing the best job at hydrating. 237 00:11:50,320 --> 00:11:53,360 So when we're thinking of sports beverages, we actually do want 238 00:11:53,360 --> 00:11:56,400 there to be some calories and sugar in there. 239 00:11:56,800 --> 00:12:01,280 And I'm kind of I'm kind of focusing right now on intra run 240 00:12:01,440 --> 00:12:04,280 fluid hydration, not post run or pre run. 241 00:12:04,600 --> 00:12:07,400 So we want some sugar in there because the sugar is going to 242 00:12:07,400 --> 00:12:10,040 help the body absorb the electrolytes. 243 00:12:10,040 --> 00:12:13,400 So I always think of sugar as like the little dude who's 244 00:12:13,400 --> 00:12:16,160 knocking on the door to the cells and spiking insulin. 245 00:12:16,160 --> 00:12:18,360 I think we maybe have talked about this on the podcast 246 00:12:18,360 --> 00:12:20,320 before. And so we need that little dude 247 00:12:20,320 --> 00:12:23,240 knocking on the door of the cells to let the electrolytes in 248 00:12:23,240 --> 00:12:26,160 efficiently, especially when our body's in this stressed out 249 00:12:26,160 --> 00:12:27,680 state in the middle of a long run. 250 00:12:27,680 --> 00:12:32,880 So we want there to be about like 3 to 7% of our calories 251 00:12:32,880 --> 00:12:36,600 coming from sugar when we're choosing an intra run hydration 252 00:12:36,600 --> 00:12:38,480 beverage. So that wasn't necessarily 253 00:12:38,480 --> 00:12:40,520 answering your question, but that's part of the equation. 254 00:12:40,520 --> 00:12:43,680 When we're thinking intra run, then when we're thinking about 255 00:12:44,000 --> 00:12:47,440 how many milligrams of sodium do we typically want in a hydration 256 00:12:47,440 --> 00:12:53,360 beverage, generally we're aiming for around like 300 to 400 257 00:12:53,360 --> 00:12:58,720 milligrams of sodium per like 12 to 16 ounces. 258 00:12:58,960 --> 00:13:01,800 That's usually a good amount where we're rehydrating the 259 00:13:01,800 --> 00:13:05,960 body, but we're not getting to those higher salt amounts. 260 00:13:05,960 --> 00:13:09,680 Now everyone's salt, everyone loses salt at different rates. 261 00:13:09,680 --> 00:13:11,760 So that's not like a blanket statement, but that's like a 262 00:13:11,760 --> 00:13:13,800 good general target, I would say. 263 00:13:14,520 --> 00:13:16,200 Interesting. Thanks for saying that. 264 00:13:16,200 --> 00:13:19,280 And also about the milk, that's another interesting thing that 265 00:13:19,280 --> 00:13:21,840 somebody who's not in the field of nutrition, I didn't know 266 00:13:21,840 --> 00:13:24,000 that. And I guess since we're talking 267 00:13:24,000 --> 00:13:26,280 about things that your body crave, I want to hear what your 268 00:13:26,280 --> 00:13:29,320 thoughts are about drinking to thirst. 269 00:13:29,560 --> 00:13:32,120 Is that approach good? Or when you're a runner, is that 270 00:13:32,120 --> 00:13:34,440 something that you should kind of stay away from or is it 271 00:13:34,440 --> 00:13:38,320 situational? Yeah, I would say we don't want 272 00:13:38,320 --> 00:13:41,600 to rely too heavily on thirst. Again, I'm kind of talking about 273 00:13:42,280 --> 00:13:45,880 intra run, like while we are running and the reason because 274 00:13:45,880 --> 00:13:49,960 if we wait till we're thirsty to start drinking, at that point 275 00:13:49,960 --> 00:13:52,120 we're going to want to drink so much fluid. 276 00:13:52,960 --> 00:13:55,560 And I'm sure if you're a runner, you can relate to this. 277 00:13:55,560 --> 00:13:59,080 Like chugging fluid in the middle of a run is 278 00:13:59,080 --> 00:14:01,360 uncomfortable. We get that slushy stomach, we 279 00:14:01,360 --> 00:14:03,760 maybe get cramps because our belly gets really full. 280 00:14:04,080 --> 00:14:07,400 And so it's such a tricky game to figure out hydration because 281 00:14:07,400 --> 00:14:09,480 it's constantly changing depending on the weather. 282 00:14:10,200 --> 00:14:13,200 If you are a female athlete who's getting getting her cycle, 283 00:14:13,560 --> 00:14:16,960 our hydration needs actually change like PMS week, we 284 00:14:16,960 --> 00:14:19,400 actually be at higher risk of dehydration. 285 00:14:19,400 --> 00:14:22,560 So we have that super duper fun thing to play around with here. 286 00:14:22,560 --> 00:14:26,040 So it's not like you can just like test this and be like, I'm 287 00:14:26,040 --> 00:14:29,400 an 8 oz per hour kind of girl with this specific drink. 288 00:14:29,400 --> 00:14:33,240 Like if the dew point is above 60 that day you may want more to 289 00:14:33,240 --> 00:14:35,360 drink or you may want extra salt tabs. 290 00:14:37,080 --> 00:14:38,960 I completely forgot your question. 291 00:14:39,440 --> 00:14:41,720 I was like, oh, I know. You're answering it. 292 00:14:41,720 --> 00:14:43,840 It was the whole drinking 2/3 Oh. 293 00:14:44,120 --> 00:14:48,240 Yeah, thank you. OK, So I always tell my athletes 294 00:14:48,400 --> 00:14:52,280 to generally want to have like something like 12 to 16 ounces 295 00:14:52,360 --> 00:14:56,280 of, I usually say sports drink with with sugar about an hour 296 00:14:56,280 --> 00:14:58,360 before your run. I know we can't be perfect. 297 00:14:58,360 --> 00:15:00,440 Some of us are running at 5:30 in the morning. 298 00:15:00,680 --> 00:15:04,040 Try your best. And then during our run, 299 00:15:04,040 --> 00:15:08,360 especially if it's a long run over 60 minutes for me, when 300 00:15:08,360 --> 00:15:11,280 it's really hot and humid here, even if it's like a 30 minute 301 00:15:11,280 --> 00:15:13,640 run, I will just be sipping during my run. 302 00:15:13,920 --> 00:15:17,800 But I really try and drink like every 10 to 15 minutes taking a 303 00:15:17,800 --> 00:15:19,960 sip. And that way we're staying ahead 304 00:15:19,960 --> 00:15:21,320 of thirst. Like you're probably not 305 00:15:21,320 --> 00:15:24,440 actually thirsty yet, but we're trying to prevent ourselves 306 00:15:24,440 --> 00:15:27,640 getting to that place of I'm so thirsty and I need to chug a 307 00:15:27,640 --> 00:15:30,800 bunch of water. So I think that answered your 308 00:15:30,800 --> 00:15:31,920 question. We want to be strategic. 309 00:15:32,080 --> 00:15:34,440 We don't want to wait until we're thirsty to start drinking. 310 00:15:35,080 --> 00:15:38,720 And for the purposes of what you were just saying for a run, is 311 00:15:38,720 --> 00:15:42,840 there any distance or I guess let's say time on your feet 312 00:15:42,840 --> 00:15:45,920 because everybody's mile pace is different, where you would say, 313 00:15:45,920 --> 00:15:49,520 OK, this is definitely a run that you can just get out the 314 00:15:49,520 --> 00:15:52,600 door and get it done because it's not too crucial because 315 00:15:52,600 --> 00:15:55,480 even if you get a little dehydrated, it's nothing huge. 316 00:15:55,480 --> 00:15:57,520 Or is there is there like a time limit for that? 317 00:15:58,040 --> 00:16:01,200 Yeah, I mean, generally I say long runs, we want to make sure 318 00:16:01,200 --> 00:16:04,080 we're taking hydration with us. So again, like I want to 319 00:16:04,080 --> 00:16:06,720 acknowledge I'm, you know, I'm a dietitian, but I'm also like a 320 00:16:06,720 --> 00:16:09,560 runner and I'm a human being. It's annoying to carry your 321 00:16:09,560 --> 00:16:11,560 beverage. Like it's annoying to carry the 322 00:16:11,600 --> 00:16:13,800 the hydration vessel. It's annoying to wear the vest 323 00:16:14,080 --> 00:16:16,400 even if you like have it in a bottle in your car and you're 324 00:16:16,400 --> 00:16:19,440 stopping and you're like all of the ways of getting hydration in 325 00:16:19,440 --> 00:16:21,280 are annoying. I I hear you. 326 00:16:21,680 --> 00:16:24,480 Like I get it. But what I like to always tell 327 00:16:24,480 --> 00:16:27,000 people is like getting dehydrated is also really 328 00:16:27,000 --> 00:16:30,920 annoying, not getting the most out of your workout because 329 00:16:31,080 --> 00:16:34,600 again, 1% dehydration equals a lapse in performance. 330 00:16:34,880 --> 00:16:37,400 That's also annoying. So we have to choose our 331 00:16:37,400 --> 00:16:39,680 annoying. So I would say if you're running 332 00:16:39,680 --> 00:16:43,040 over 60 minutes, like I would choose the annoying and bring 333 00:16:43,040 --> 00:16:49,560 the hydration again because I, I don't know, I'm like fair, I 334 00:16:49,560 --> 00:16:51,480 have freckles. I think I'm like very sensitive 335 00:16:51,480 --> 00:16:54,200 to heat. Even if it's like just a 30 336 00:16:54,200 --> 00:16:56,760 minute run and it's annoying. I'll just bring my I'll bring my 337 00:16:56,760 --> 00:16:59,520 scratch with me. I'll just like bring it and I 338 00:16:59,520 --> 00:17:01,320 don't know it's worth it to me personally. 339 00:17:01,320 --> 00:17:04,160 So, but I would say 60 minutes in the hot weather, please bring 340 00:17:04,160 --> 00:17:05,880 a beverage. OK, perfect. 341 00:17:05,880 --> 00:17:08,880 And my next line of questions you already kind of answered by 342 00:17:08,880 --> 00:17:11,319 answering this questions. I was going to ask you about GI 343 00:17:11,319 --> 00:17:15,720 issues and the contribution of improper hydration, meaning too 344 00:17:15,720 --> 00:17:18,800 little or too much and also specific strategies. 345 00:17:18,800 --> 00:17:20,920 You said you're taking your liquid with you. 346 00:17:20,920 --> 00:17:24,160 Are there any other things that we should know about GI issues 347 00:17:24,160 --> 00:17:28,000 that are caused by over hydration or dehydration? 348 00:17:28,079 --> 00:17:30,040 Yeah. So it's interesting, right, 349 00:17:30,040 --> 00:17:34,360 Because it can be if I'm, it's really about those electrolytes, 350 00:17:34,360 --> 00:17:35,520 right. It's about nailing that 351 00:17:35,520 --> 00:17:40,560 electrolyte intake so you can over hydrate and feel that like 352 00:17:40,560 --> 00:17:44,040 sloshy stomach, that discomfort. We can under hydrate and really 353 00:17:44,040 --> 00:17:49,600 get that kind of like leaky stomach lining and that leaky GI 354 00:17:49,600 --> 00:17:51,200 lining that kind of leads to diarrhea. 355 00:17:51,200 --> 00:17:53,320 So we really are trying to like nail it. 356 00:17:54,320 --> 00:17:58,640 So some tips and tricks. One thing I would say is when we 357 00:17:58,640 --> 00:18:02,800 were thinking about choosing our hydration plan, I think in the 358 00:18:02,800 --> 00:18:05,240 summer it becomes really tempting to be like, oh, like 359 00:18:05,240 --> 00:18:07,400 more is better, right? Like more sodium is better. 360 00:18:07,400 --> 00:18:08,720 That's that's what Serena's saying. 361 00:18:09,120 --> 00:18:12,800 You do need to be careful because if we take a sports 362 00:18:12,800 --> 00:18:18,200 drink powder, let's say like noon podium and we start just 363 00:18:18,200 --> 00:18:21,360 like saying oh more is better, Let me just put like 4 scoops 364 00:18:21,360 --> 00:18:26,960 into my 17 oz Nathan handheld. We are making the beverage have 365 00:18:28,280 --> 00:18:31,000 too many. So it's hypertonic, which 366 00:18:31,000 --> 00:18:35,720 basically means like there's too many particles per the amount of 367 00:18:35,720 --> 00:18:41,480 fluid that is in that vessel where it actually causes GI 368 00:18:41,480 --> 00:18:43,720 distress. So it's important for us to be 369 00:18:43,720 --> 00:18:48,440 following the mixing instructions on the packet that 370 00:18:48,440 --> 00:18:51,960 we're not just making like a super like high sodium, high 371 00:18:51,960 --> 00:18:55,160 carb beverage because that potentially won't sit well in 372 00:18:55,160 --> 00:18:57,000 your belly. This isn't, again, every person 373 00:18:57,000 --> 00:18:59,360 is different, but I do find this to be very common. 374 00:18:59,680 --> 00:19:03,040 So we do want to kind of be thinking about, do I have a 375 00:19:03,040 --> 00:19:06,880 beverage that has less, less than 8% of calories coming from 376 00:19:06,880 --> 00:19:09,000 sugar. If you have a sensitive belly, 377 00:19:09,000 --> 00:19:11,800 like I'm raising my hand, I do, you know, I really have to be 378 00:19:11,800 --> 00:19:13,560 careful. It's like less than 5%, maybe 379 00:19:13,560 --> 00:19:15,760 even 4%. So what we're going to do is 380 00:19:15,760 --> 00:19:17,440 we're going to take the total volume. 381 00:19:17,600 --> 00:19:19,320 Sorry, I have to like write this down because it's math. 382 00:19:19,480 --> 00:19:22,360 You have to take the, the total volume and turn it into 383 00:19:22,360 --> 00:19:26,160 milliliters. So let's say it's 8 oz 8 * 30 = 384 00:19:26,160 --> 00:19:29,360 240 milliliters. So it's always the oz times 30 385 00:19:29,360 --> 00:19:32,560 equals milliliters. And if you're like, don't live 386 00:19:32,560 --> 00:19:37,560 in the US, you're like, duh, but OK, I live in the US, so we get 387 00:19:37,560 --> 00:19:39,000 the milliliters. Then what we're going to do is 388 00:19:39,000 --> 00:19:41,120 going to take the total carbohydrate. 389 00:19:41,760 --> 00:19:44,160 So we're not looking at sugar, we're looking at the total carb 390 00:19:44,400 --> 00:19:46,400 and we're going to divide it by the milliliters. 391 00:19:47,640 --> 00:19:50,160 So let's say again, I'm like, where's my phone? 392 00:19:50,320 --> 00:19:55,800 So let's say I have a beverage in it that has 15 grams of total 393 00:19:55,800 --> 00:19:58,520 carbohydrate. I'm dividing it by 240 394 00:19:58,520 --> 00:20:02,120 milliliters. I now get .0625. 395 00:20:02,120 --> 00:20:05,400 I'm going to multiply it by 100 to get the percentage. 396 00:20:05,560 --> 00:20:08,560 This is a 6% carbohydrate beverage. 397 00:20:08,880 --> 00:20:12,360 And that should. Be tolerated well by most 398 00:20:12,360 --> 00:20:13,640 people. Again though, if you have a 399 00:20:13,640 --> 00:20:16,840 sensitive belly, you might have to go as low as 3-4 or 5%. 400 00:20:17,400 --> 00:20:22,000 If it's above 8% you might tolerate it OK, but just like 401 00:20:22,000 --> 00:20:24,600 kind of have that warning bell that potentially that could 402 00:20:24,600 --> 00:20:29,240 cause GI issues. Again, I completely forgot the 403 00:20:29,240 --> 00:20:31,840 question you asked. Me no, you were giving me 404 00:20:31,840 --> 00:20:34,920 amazing tips and that just to kind of throw this in there. 405 00:20:34,920 --> 00:20:39,240 I had a friend of mine that I think she had a very sensitive 406 00:20:39,240 --> 00:20:42,560 stomach and so she had the hardest time running these 407 00:20:42,560 --> 00:20:46,680 marathons where there are the big gulps of Gatorade where they 408 00:20:46,680 --> 00:20:49,600 pre mixed them with the with the Gatorade powder. 409 00:20:50,080 --> 00:20:52,600 I enjoyed them because I was like, oh, these are really 410 00:20:52,600 --> 00:20:54,360 sweet. This is really hitting my spot 411 00:20:54,360 --> 00:20:56,280 what I need. And for her it was like, I 412 00:20:56,280 --> 00:20:58,600 cannot even drink this. She's ended up carrying her own 413 00:20:58,600 --> 00:21:03,000 beverage because the whole sugary beverage really affected 414 00:21:03,000 --> 00:21:04,600 her badly. Yeah. 415 00:21:04,720 --> 00:21:08,680 And so if you are somebody like I won't ever take sports strings 416 00:21:08,680 --> 00:21:11,440 on the course because I just don't know how it was mixed. 417 00:21:11,440 --> 00:21:13,520 And again, like my belly is sensitive. 418 00:21:13,840 --> 00:21:17,520 And so I just rather mix it myself and like, do the math 419 00:21:17,520 --> 00:21:19,960 beforehand, right? So I have a 17 oz sneeze and 420 00:21:19,960 --> 00:21:22,880 then I'm gonna be carrying with me on my half marathon and I 421 00:21:22,880 --> 00:21:27,080 wanna know that the sports beverage mixed in there is, is 422 00:21:27,080 --> 00:21:29,440 less than, I mean, usually for me, less than 5%. 423 00:21:30,280 --> 00:21:33,200 And then the other thing that we're thinking about is if you 424 00:21:33,200 --> 00:21:36,320 do have, so we, we're looking at the dew point. 425 00:21:36,320 --> 00:21:37,560 Don't ask me what dew point means. 426 00:21:37,560 --> 00:21:40,760 I just know that dew point is essentially some weatherman 427 00:21:40,760 --> 00:21:44,240 calculation of like the humidity is really high. 428 00:21:44,240 --> 00:21:48,000 And like when you're sweating, you know, the, the humidity, 429 00:21:48,040 --> 00:21:50,440 the, the water is not gonna be evaporating off your skin as 430 00:21:50,440 --> 00:21:52,200 well. And like you're gonna feel like 431 00:21:52,200 --> 00:21:53,320 you're dying while you're running. 432 00:21:53,320 --> 00:21:55,440 But that's my understanding of dew point. 433 00:21:55,600 --> 00:21:58,600 But when it's above 60, we really do need to be thinking 434 00:21:58,600 --> 00:22:02,080 about I not only again, I'm thinking about fluid, but I'm 435 00:22:02,080 --> 00:22:04,760 also thinking about sodium. And so that's where I like to 436 00:22:04,760 --> 00:22:09,360 kind of add in salt capsules potentially with my clients 437 00:22:09,360 --> 00:22:13,520 because I don't necessarily want them drinking, you know, 20 438 00:22:13,520 --> 00:22:17,520 ounces of water, but they might need or 20 ounces of sports 439 00:22:17,520 --> 00:22:21,920 drink, but they might need 800 a 1000 milligrams, 1200 milligrams 440 00:22:21,920 --> 00:22:23,440 of sodium. And it's like, so where does 441 00:22:23,440 --> 00:22:26,880 that extra sodium come from? If I'm getting 400 milligrams 442 00:22:26,960 --> 00:22:30,840 from my sports drink, I might need to pop a few salt capsules. 443 00:22:30,840 --> 00:22:33,240 So we're thinking of salt capsules. 444 00:22:33,240 --> 00:22:34,920 We're thinking of sports beverage. 445 00:22:34,920 --> 00:22:37,680 Some people want to drink water too, because they just get tired 446 00:22:37,680 --> 00:22:40,080 of the salt flavor, the the sweet flavor of the sports 447 00:22:40,080 --> 00:22:42,480 drink. So again, it's like such a 448 00:22:42,480 --> 00:22:45,560 simple thing. It's staying hydrated, but it's 449 00:22:45,560 --> 00:22:50,360 actually like one of the hardest parts to nail, I would say when 450 00:22:50,360 --> 00:22:51,680 you're when you're a long distance runner. 451 00:22:52,280 --> 00:22:55,720 So you brought up a topic that I didn't even have on my list of 452 00:22:55,720 --> 00:22:58,240 questions to ask you, but I found really interesting because 453 00:22:58,480 --> 00:23:00,520 I mean, we're all familiar with salt tablets. 454 00:23:00,520 --> 00:23:03,120 There's a brand called Salt Sticks and you're probably know 455 00:23:03,120 --> 00:23:04,960 what I'm talking about. It's a little tablet and you put 456 00:23:04,960 --> 00:23:06,600 in your mouth. That's what I take something 457 00:23:06,600 --> 00:23:08,960 sweet in it and then the rest is salt. 458 00:23:09,160 --> 00:23:11,720 I usually wouldn't know I'm running a marathon where the 459 00:23:11,720 --> 00:23:13,040 temperatures are a little bit warmer. 460 00:23:13,040 --> 00:23:17,320 I just take them every, every, I don't know, 5 kilometers for 461 00:23:17,320 --> 00:23:20,280 absolutely no reason except for I probably heard that somewhere. 462 00:23:20,560 --> 00:23:24,240 So my question is, if I am running on the course and I am 463 00:23:24,240 --> 00:23:28,320 hydrating on every station there is, which is who knows how often 464 00:23:28,320 --> 00:23:30,440 they happen, right? But is there something that 465 00:23:30,560 --> 00:23:33,680 people should take into consideration on how much they 466 00:23:33,680 --> 00:23:36,800 are taking these salt tablets, given that you have a limited 467 00:23:36,800 --> 00:23:38,960 amount of fluid that you are taking in? 468 00:23:38,960 --> 00:23:41,160 And then how does that dilute in your body? 469 00:23:41,680 --> 00:23:44,840 So I think it, it really comes down to practicing letty, which 470 00:23:44,840 --> 00:23:48,360 I know is like so annoying, but I think we really should be 471 00:23:48,360 --> 00:23:50,440 paying attention to this. Whether you're logging it in 472 00:23:50,440 --> 00:23:54,080 like your Strava notes or like my clients and eat like an 473 00:23:54,080 --> 00:23:55,920 athlete boot camp. I have like this beautiful 474 00:23:55,920 --> 00:23:59,280 spreadsheet that like will help you track everything and 475 00:23:59,440 --> 00:24:02,520 calculate everything for you. But every person is so 476 00:24:02,520 --> 00:24:06,080 different. So I've worked with athletes who 477 00:24:06,080 --> 00:24:08,600 have very low sodium loss in their sweat. 478 00:24:08,600 --> 00:24:12,240 And then there's people like me who are just like, like bleeding 479 00:24:12,240 --> 00:24:15,000 sodium. And so the recommendations are 480 00:24:15,000 --> 00:24:17,840 different, but I would say it's about practicing. 481 00:24:17,840 --> 00:24:21,200 So if you are really like hell bent on not carrying hydration 482 00:24:21,200 --> 00:24:23,920 with you for your race day and you know you're just going to be 483 00:24:23,920 --> 00:24:28,240 taking those little like 4 oz cups at the hydration stations, 484 00:24:28,720 --> 00:24:30,680 I would look at my math, my course math. 485 00:24:30,680 --> 00:24:33,400 I would say to myself, OK, I'm going to have, again, making 486 00:24:33,400 --> 00:24:36,720 this up, five aid stations. Maybe realistically I'll take 487 00:24:36,720 --> 00:24:40,080 two cups each time. I'm going to be getting around 488 00:24:40,280 --> 00:24:45,560 6:00-ish oz total of fluid. 6 * 5 is 30 oz 30 ounces to last me 489 00:24:45,560 --> 00:24:48,800 my whole marathon. Like, so you're asking for 490 00:24:48,800 --> 00:24:50,640 dehydration. But if that's what you want, 491 00:24:50,640 --> 00:24:52,360 that's cool. And then like, you would just 492 00:24:52,360 --> 00:24:55,640 need to kind of practice. Like, so how much sodium can my 493 00:24:55,640 --> 00:24:57,480 belly tolerate? I don't want to make people 494 00:24:57,480 --> 00:24:59,360 afraid of sodium. Like, I don't want you guys 495 00:24:59,360 --> 00:25:03,200 thinking like, Oh my God, I took in 3000 milligrams of sodium 496 00:25:03,200 --> 00:25:06,120 during my long run. You're sweating out a bunch of 497 00:25:06,120 --> 00:25:08,760 it, right? Like sodium really is not this. 498 00:25:09,360 --> 00:25:14,040 I think sodium has been very like vilified in our in American 499 00:25:14,040 --> 00:25:16,160 culture at least. And I think it's important for 500 00:25:16,160 --> 00:25:20,280 us to remember that as athletes. And again, I'm, I'm assuming you 501 00:25:20,280 --> 00:25:23,400 do not have high blood pressure. This advice is is a little bit 502 00:25:23,400 --> 00:25:25,040 different, but not super different if you have high blood 503 00:25:25,040 --> 00:25:27,920 pressure chart, but you're you're sweating out the sodium 504 00:25:28,200 --> 00:25:30,240 and then the thing that's really important when we're thinking 505 00:25:30,240 --> 00:25:34,920 about like risk of high blood pressure is also on overall 506 00:25:34,920 --> 00:25:38,040 stress and then also potassium intake. 507 00:25:38,280 --> 00:25:40,920 So if I was working with an athlete, I would say, hey 508 00:25:40,920 --> 00:25:43,840 girlfriend, I know you are taking in fruits and veggies. 509 00:25:43,840 --> 00:25:47,400 I know you're taking in dairy products and nuts and seeds. 510 00:25:47,440 --> 00:25:50,120 These are all very high potassium foods that kind of 511 00:25:50,120 --> 00:25:53,960 balance that sodium intake. I don't want people to be afraid 512 00:25:53,960 --> 00:25:56,520 of sodium because if we're practically missing good stress 513 00:25:56,520 --> 00:25:59,760 management, which is athletes, a lot of times that exercise just 514 00:25:59,760 --> 00:26:03,080 is going to help like improve our overall health anyway. 515 00:26:03,400 --> 00:26:06,400 And then two, if you're eating high potassium diet of fruits, 516 00:26:06,400 --> 00:26:11,360 vegetables, dairy, legumes, then you're kind of like lowering 517 00:26:11,360 --> 00:26:13,760 that risk anyway and plus you're sweating out all the sodium. 518 00:26:15,000 --> 00:26:17,640 I love this and I do have two follow up questions. 519 00:26:17,640 --> 00:26:20,320 Yeah, you brought up with this. You're talking about people with 520 00:26:20,320 --> 00:26:22,120 sodium less. How do you know if you are a 521 00:26:22,120 --> 00:26:23,840 salty sweater? Yeah. 522 00:26:23,840 --> 00:26:24,800 Oh, my God. That's such a good question. 523 00:26:24,960 --> 00:26:29,400 So if you finish your run and you have, like, your eyes are 524 00:26:29,400 --> 00:26:33,520 stinging, there's like, white crustiness on, like, your hat or 525 00:26:33,520 --> 00:26:36,600 your headband or like, you can kind of, like, rub your finger 526 00:26:36,600 --> 00:26:39,640 and get, like, salt crystals. That's usually a sign that you 527 00:26:39,640 --> 00:26:41,800 are a salty sweater. OK. 528 00:26:42,080 --> 00:26:45,280 And then another one is you were talking about, I mean, I'd never 529 00:26:45,280 --> 00:26:48,160 really thought about how little we actually drink at water 530 00:26:48,160 --> 00:26:50,920 stations because even though we grab these cups half of the 531 00:26:50,920 --> 00:26:53,000 time, well, sometimes you can't even reach them because it's too 532 00:26:53,000 --> 00:26:55,160 crowded. And then you don't drink the 533 00:26:55,160 --> 00:26:57,160 whole thing because you also want to pour it on you. 534 00:26:57,560 --> 00:27:01,680 So in your opinion, how many people are dehydrated after a 535 00:27:01,680 --> 00:27:03,000 marathon? Because a lot of times you go 536 00:27:03,000 --> 00:27:04,680 use a bathroom and it's complete yellow. 537 00:27:04,920 --> 00:27:07,680 Yeah. A lot of people are dehydrated 538 00:27:07,680 --> 00:27:10,480 and I think that's why, like I think our sport has a little bit 539 00:27:10,480 --> 00:27:14,520 of this like toxic mentality of like, Oh, I'm hardcore, like I 540 00:27:14,520 --> 00:27:16,680 don't take gels. I don't drink anything during my 541 00:27:16,680 --> 00:27:18,760 marathon. Like I'm really cool and I'm 542 00:27:18,760 --> 00:27:22,840 like, you're stupid with with love and tenderness. 543 00:27:22,840 --> 00:27:26,640 But like no, like that you're why are you training so hard for 544 00:27:26,640 --> 00:27:30,280 so many months, putting so much effort into your race, and then 545 00:27:30,280 --> 00:27:33,960 when it comes for like the day to to display what you're made 546 00:27:33,960 --> 00:27:37,080 of, you're dehydrating yourself and you're not getting the most 547 00:27:37,080 --> 00:27:40,920 out of your performance. Now on, you know, we could talk 548 00:27:40,920 --> 00:27:47,800 about tactics to kind kind of support staying hydrated better 549 00:27:47,800 --> 00:27:50,720 when we're going into a situation where we're maybe 550 00:27:50,720 --> 00:27:54,120 choosing to only use the water, stop things like carb loading, 551 00:27:54,320 --> 00:27:57,480 using hyper hydration tactics that can all kind of help to. 552 00:27:57,520 --> 00:28:01,000 I don't, I don't want to say like remove the danger of 553 00:28:01,000 --> 00:28:04,240 dehydration because that's not true, but just almost act like a 554 00:28:04,240 --> 00:28:08,760 pillow, like kind of like make it a little like help help you 555 00:28:08,840 --> 00:28:12,560 out is so that you're maybe getting less dehydrated or 556 00:28:12,560 --> 00:28:14,480 dehydrated less quickly. I think that's what I'm trying 557 00:28:14,480 --> 00:28:18,520 to say. But that said, really we should 558 00:28:18,520 --> 00:28:21,040 be practicing proper hydration. Yeah. 559 00:28:21,040 --> 00:28:23,800 And then when it comes to this proper hydration with the 560 00:28:23,800 --> 00:28:25,920 electrolytes, and we talked about sodium and you said that 561 00:28:25,920 --> 00:28:28,600 was probably the most important and then you gave us a little 562 00:28:28,800 --> 00:28:31,440 bit of a glimpse about potassium and how it counterbalances. 563 00:28:31,680 --> 00:28:34,080 What else are we looking for? If we're looking at a sports 564 00:28:34,080 --> 00:28:38,040 strength, what should it contain for it to be a good sports 565 00:28:38,040 --> 00:28:39,680 strength that rehydrates you well? 566 00:28:40,520 --> 00:28:42,240 Yeah. So I think the sodium and like I 567 00:28:42,240 --> 00:28:46,200 said, the percent of sugar in this in the drink is like the 568 00:28:46,200 --> 00:28:48,600 most important things. But sports drinks may also 569 00:28:48,600 --> 00:28:52,280 contain potassium. Sometimes they'll have magnesium 570 00:28:52,280 --> 00:28:53,640 in there. Sometimes I have a little bit of 571 00:28:53,640 --> 00:28:57,400 calcium in there, but really it's that sodium loss that's 572 00:28:57,400 --> 00:29:00,920 having the biggest impact. And remember, like after our 573 00:29:00,920 --> 00:29:04,360 race, when we're not running, we're taking in electrolytes in 574 00:29:04,360 --> 00:29:08,320 the form of our color foods like our fruits and our vegetables 575 00:29:08,320 --> 00:29:11,720 are really jam packed with electrolytes. 576 00:29:12,280 --> 00:29:16,600 Our meats, our dairy products, our legumes, they all, all these 577 00:29:16,600 --> 00:29:19,040 things that kind of come from nature have electrolytes 578 00:29:19,040 --> 00:29:22,280 naturally occurring in them that are not sodium, right? 579 00:29:22,280 --> 00:29:24,840 Like this is where the fear comes from with sodium. 580 00:29:24,840 --> 00:29:27,360 People are like, oh, processed food out lots of sodium and and 581 00:29:27,360 --> 00:29:29,440 that's true. And so if you're like eating 582 00:29:29,440 --> 00:29:32,920 McDonald's and eating every single meal from the package, 583 00:29:32,960 --> 00:29:36,320 and then also, you know, taking in salt tabs while you're 584 00:29:36,320 --> 00:29:39,200 running, then like, yeah, I think we have some things to 585 00:29:39,200 --> 00:29:41,240 work on. But operating from a place of 586 00:29:41,240 --> 00:29:43,880 assuming, like you're getting fruits and vegetables, you're 587 00:29:43,880 --> 00:29:46,680 eating unprocessed foods. They're going to be loaded with 588 00:29:46,680 --> 00:29:49,320 magnesium and calcium and potassium and all these other 589 00:29:49,320 --> 00:29:52,160 electrolytes to help balance all that sodium that you're getting 590 00:29:52,160 --> 00:29:55,920 in when you're taking in your hydration during your run. 591 00:29:56,640 --> 00:29:58,040 I love this. That was my next question. 592 00:29:58,040 --> 00:29:59,640 I was just going to ask you about that because I know you're 593 00:29:59,640 --> 00:30:04,200 a huge proponent of Whole Foods. So I guess I'm coming to an end 594 00:30:04,200 --> 00:30:06,760 with my line of questions and I appreciate your patience with 595 00:30:06,760 --> 00:30:08,600 me. But what are some other common 596 00:30:08,600 --> 00:30:11,240 misconceptions that you hear from runners regarding hydration 597 00:30:11,240 --> 00:30:13,840 and electrolytes that we haven't touched on yet? 598 00:30:15,400 --> 00:30:18,840 I think we kind of touched on everything, unless you can think 599 00:30:18,840 --> 00:30:21,360 of something that I'm, I, I, I think really the biggest thing 600 00:30:21,360 --> 00:30:23,200 is like, it's not just about water. 601 00:30:24,440 --> 00:30:29,040 It's not you, you can't be taking your like 0 calorie diet 602 00:30:29,280 --> 00:30:33,120 diet sports drink on the run with you like you need sugar. 603 00:30:33,120 --> 00:30:35,480 Don't be afraid of sugar. It's helping you absorb those, 604 00:30:35,960 --> 00:30:38,680 those electrolytes and really helping with hydration. 605 00:30:40,280 --> 00:30:42,080 Maybe we can talk a little bit about caffeine. 606 00:30:42,080 --> 00:30:47,680 So caffeine can be dehydrating, but really we can have up to 607 00:30:47,680 --> 00:30:51,000 like 1620 ounces of caffeine before it starts to be 608 00:30:51,320 --> 00:30:54,560 dehydrating. So if you during the day, you 609 00:30:54,560 --> 00:30:57,560 have a morning cup of coffee and you're going for a run, you're 610 00:30:57,560 --> 00:30:59,720 not really setting yourself up for dehydration unless you're 611 00:30:59,720 --> 00:31:02,880 drinking like, I don't know, like 3 cold brews or something 612 00:31:02,880 --> 00:31:06,320 like before you go for a run. So yeah. 613 00:31:06,320 --> 00:31:10,560 And I think so if you're thinking about I'm having my cup 614 00:31:10,560 --> 00:31:14,120 of coffee and then maybe I'm having a caffeine gel during my 615 00:31:14,120 --> 00:31:16,160 race to get that little performance boost, you're 616 00:31:16,160 --> 00:31:17,720 probably fine. You're not setting yourself up 617 00:31:17,720 --> 00:31:22,680 for dehydration. Yeah, and I think it's really 618 00:31:22,680 --> 00:31:25,800 it's it's boring, but it's it's practice, practice, practice. 619 00:31:25,800 --> 00:31:29,000 And so please don't just only hydrate during your races. 620 00:31:29,000 --> 00:31:31,640 Please don't only hydrate during your long runs. 621 00:31:31,640 --> 00:31:36,640 Like practice it again, like it's annoying to get the data, 622 00:31:36,640 --> 00:31:40,360 but your Strava or whatever your Garmin is calculating like the 623 00:31:40,360 --> 00:31:42,080 humidity of that day and all the things. 624 00:31:42,080 --> 00:31:46,200 So just jot down like took 2 salt tabs got 400 milligrams 625 00:31:46,200 --> 00:31:48,640 from it. Like drink, you know, 10 ounces 626 00:31:48,640 --> 00:31:52,160 of scratch got 400 milligrams. Like now we have that data 627 00:31:52,160 --> 00:31:56,640 recorded that it was 66° and whatever humidity and you took 628 00:31:56,640 --> 00:31:58,720 1000 milligrams and you're going to have it recorded. 629 00:31:58,720 --> 00:32:01,720 I felt good that day. Like just pay attention to those 630 00:32:01,720 --> 00:32:05,040 things because then when race day is coming and you're 631 00:32:05,080 --> 00:32:08,600 stalking the weather report like we all are, like look at your 632 00:32:08,600 --> 00:32:11,720 old Garmin data or whatever. I'd be like, OK, that last time 633 00:32:11,720 --> 00:32:16,160 it was 66° and X humidity, I took this many grams of sodium 634 00:32:16,160 --> 00:32:19,840 and this is how I felt that day. So I think that like, I know 635 00:32:19,840 --> 00:32:23,040 that's a little bit annoying to do and maybe a little bit next 636 00:32:23,040 --> 00:32:25,160 level. But if you are somebody who's 637 00:32:25,160 --> 00:32:27,280 been racing for a while and you're looking for those like 638 00:32:27,440 --> 00:32:30,080 performance hacks, I think that's something to pay 639 00:32:30,080 --> 00:32:31,720 attention to. Yes. 640 00:32:31,720 --> 00:32:34,960 And then I guess just like with having a coach for running, it 641 00:32:34,960 --> 00:32:37,440 helps to have somebody like you in the corner because there's so 642 00:32:37,440 --> 00:32:40,240 much like we're talking about coffee dehydrating, we're 643 00:32:40,240 --> 00:32:43,880 talking about the fact that the marathon has tables and you 644 00:32:43,880 --> 00:32:46,520 don't, you might not drink as much as you need to. 645 00:32:46,520 --> 00:32:47,600 We're talking about electrolytes. 646 00:32:47,600 --> 00:32:49,360 We're talking about what's in the gels. 647 00:32:49,680 --> 00:32:51,600 So this is what I'm going to ask you. 648 00:32:52,000 --> 00:32:55,520 How can you help our runners? And if they want help, how can 649 00:32:55,520 --> 00:32:58,680 they get in touch with you? Yeah, I would love for you to DM 650 00:32:58,680 --> 00:33:03,560 me at runner Girl Dietitian and I would be happy to help you. 651 00:33:03,560 --> 00:33:06,840 I have a course called Eat like an Athlete boot camp. 652 00:33:06,840 --> 00:33:09,720 You will get all like the downloadable spreadsheets and 653 00:33:09,720 --> 00:33:11,600 resources to track all the things. 654 00:33:11,600 --> 00:33:14,720 And then I have a group community where you can pester 655 00:33:14,720 --> 00:33:16,920 me with questions, show up to group calls. 656 00:33:17,760 --> 00:33:19,520 You know, I really, I love this stuff. 657 00:33:19,520 --> 00:33:22,360 So it's not it's not annoying to me, right? 658 00:33:22,360 --> 00:33:25,360 Like we're juggling a lot of things and so it's really fun 659 00:33:25,360 --> 00:33:28,560 for me to like look at your what you're doing and fill out the 660 00:33:28,560 --> 00:33:31,320 spreadsheet for you if you need that level of assistance and 661 00:33:31,480 --> 00:33:34,400 really help you make sure that you understand what's going on 662 00:33:34,400 --> 00:33:36,400 when we're thinking about hydration. 663 00:33:36,880 --> 00:33:39,720 Amazing. Thank you, Serena so much, and 664 00:33:40,080 --> 00:33:41,720 we hope to talk to you again soon. 665 00:33:42,200 --> 00:33:43,120 Awesome. Thanks, Letty. 666 00:33:47,840 --> 00:33:51,200 Thank you, Serena, so much again for your willingness to hop onto 667 00:33:51,200 --> 00:33:54,040 our podcast. We really appreciate it and 668 00:33:54,040 --> 00:33:56,880 hopefully we'll have you on again in the future. 669 00:33:56,880 --> 00:34:00,640 I know there's tons of nutrition questions, so to our listeners, 670 00:34:00,640 --> 00:34:03,760 if you have any more, let us know and we can reach out to 671 00:34:03,760 --> 00:34:07,240 Serena again to get some clarification on that topic. 672 00:34:07,320 --> 00:34:09,360 Yes, and how can people reach you, lady? 673 00:34:09,440 --> 00:34:11,600 They can reach out via e-mail, which is on our website 674 00:34:11,600 --> 00:34:14,840 whichismarathonrunningpodcast.com, or they can follow us on 675 00:34:14,840 --> 00:34:17,760 Instagram and do a message there. 676 00:34:18,040 --> 00:34:20,239 I get most of my messages via e-mail. 677 00:34:20,239 --> 00:34:23,440 So letting you have a milestone with regards to YouTube, you've 678 00:34:23,440 --> 00:34:27,639 finally reached your watch hours and subscribers in order to 679 00:34:27,639 --> 00:34:30,360 monetize, so now you can make a dollar a month. 680 00:34:30,400 --> 00:34:34,239 Yes, I'm gonna add to the fund of my next. 681 00:34:34,239 --> 00:34:37,199 I don't know, gel gels are expensive. 682 00:34:37,199 --> 00:34:41,360 So with our YouTube channel I'm now funding my gels for your 683 00:34:41,360 --> 00:34:43,040 race. For my races. 684 00:34:43,080 --> 00:34:45,600 And by the end of the year, you'll probably have two packs 685 00:34:45,600 --> 00:34:47,159 of gels. No, hopefully not. 686 00:34:47,320 --> 00:34:49,719 I mean you can has been actually really nice to me and they've 687 00:34:49,719 --> 00:34:51,840 been providing me with tons of gels. 688 00:34:52,040 --> 00:34:56,080 So I guess the dollar we can put towards, I don't know. 689 00:34:56,080 --> 00:34:58,280 I like the you can ones though now that you brought that up. 690 00:34:58,760 --> 00:35:01,360 They do taste good. They're not like full sugar. 691 00:35:01,840 --> 00:35:03,600 It seems like it's better. Yeah. 692 00:35:03,600 --> 00:35:06,080 And you know what, when I ran the London Marathon, that was 693 00:35:06,080 --> 00:35:10,000 the first time where only carried you can gels exclusively 694 00:35:10,280 --> 00:35:15,800 and I followed the guidance that I had gotten of using a gel 695 00:35:16,040 --> 00:35:20,880 every 50 minutes, 55 zero and it worked out really great. 696 00:35:20,880 --> 00:35:23,080 I felt really strong towards the end of the race. 697 00:35:23,080 --> 00:35:25,400 That's good. But you know, I mean again for 698 00:35:25,400 --> 00:35:26,960 you listeners, this is not sponsored. 699 00:35:26,960 --> 00:35:29,240 We don't have a sponsorship with you can. 700 00:35:29,480 --> 00:35:32,960 So this is just purely our own experience. 701 00:35:32,960 --> 00:35:35,080 They did provide me with the gels for London though. 702 00:35:35,240 --> 00:35:38,520 But yeah, I also had Morton, so. Maybe I'll have to change that 703 00:35:38,520 --> 00:35:41,800 now that you're a YouTube. Anyhow, so that's it for this 704 00:35:41,800 --> 00:35:44,040 week's episode. Thank you so much for tuning in. 705 00:35:44,400 --> 00:35:47,920 Again, you can find us on Instagram under Running podcast. 706 00:35:47,920 --> 00:35:52,120 You can also find Bloody runs on YouTube where I have my vlogs 707 00:35:52,120 --> 00:35:57,320 and shoe reviews and some of these interviews as a visual. 708 00:35:57,440 --> 00:35:59,520 That sounds good. All right, so with that. 709 00:35:59,800 --> 00:36:04,760 Have a great week of running. Thanks for tuning in. 710 00:36:04,920 --> 00:36:09,760 For more information, go to www.marathonrunningpodcast.com 711 00:36:10,000 --> 00:36:12,040 or check us out on all channels.