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Discussion Starter · #1 ·
Ok, how about an actual training thread?<br><br>
Who practices good hydration during winter long runs? I am guilty of leaving the water bottle at home. My longest runs since it turned cold have been 2 hours. I am pretty thirsty when I get home from those, and have told myself, anything longer needs a bottle or a loop back to the house for a drink.<br><br>
I normally throw a gel or sport beans (I like those!) in my pocket, in case the bonks come calling.<br><br>
I would never dream of going for much over an hour in warm weather without fluids. I do an okay job of being overdressed, but of course still sweat quite a bit. I probably need to do some before and after weights to see how much water I am losing.<br><br>
Anyone else guilty of ignoring hydration in the winter?<br><br>
I remember Ronbo having problems with frozen water while running.<br><br>
-Jim
 

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Nope, I take along a trail runner's hand held bottle every run. The elastic straps hold it to my hand and I don't even notice the weight. Plus they have a small pocket for keys or sport beans or cell phone.
 

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In winter I don't carry a water bottle for shorter than 1.25 runs, but it's pretty borderline longer than that and I'd definitely want to drink during a 2hr run.<br>
It does suck though if you've got a leaker or do not have a water bottle belt thing - your fingers freeze!
 

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Ok, you guys are fookin nuts. Except Cash.<br><br>
I carry water on almost EVERY run. Hot or cold. I think the longest I've gone is maybe 30min. I HATE being thirsty!<br><br>
Anyway, you still need to hydrate in the winter. You'll sweat less, but your respiration is constant and you will loose a lot of water that way.<br><br>
Do the sweat test. Get on a scale nekkid before run, do the run, strip down and dry off, get back on scale. The difference is how much you need to drink more. YMMV with how much you sweat (I'm a big dude and I run very hot... all the time... and I sweat a fair amount so I HAVE to hydrate).<br><br>
Plus being improperly hydrated will slow your performance.<br><br>
And eat too.
 

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In the winter, anything over hour and a half and I'll have access to water/gatorade.<br>
In the summer, I may go around an hour with nothing.
 

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Anything over 8-10 miles and I'll strap on my hydration belt. And you should do the same. I mean that.<br><br>
You are doing yourself a serious disserve and not getting near your potential by running that long without staying hydrated. You can skip the nutrition aspect if you want, as most people do, but please don't skip the hydration part. Your body will not be as functional as you might think once it becomes dehydrated, and you training bang for buck will be diminished due to lower performance.<br><br>
Over my years of running and especially after what I've learned of hydration through realizing my Dreams of Iron, I am constantly amazed when I run with people who complain about not being able to run past the 2 hour mark in spite several near 2 hour runs, or how they always bonk, or how they tell stories of hitting the wall or things like that. One look at how much they drink -- some don't even wear a hydration belt -- tells me all I need to know. Another frequent "story" I hear is that people will say, 'I did drink... I drank a lot.' But when I get the full story it comes out that they felt so good in the early miles that the didn't drink until mile 8 or something like that.<br><br>
When people run marathons, I always tell them to hit every single aid station and get at least a trace of fluid in their system, even if they are spaced every mile. The same goes for training. Carry a hydration belt and you can just sip away. Very quickly you'll discover exactly what your body needs. Drink too much, wait it out as your stomach clears. Drink too little, catch up with an extra few gulps. How will you know this? You will. You'll be thinking, 'maybe I drank too much, my stomach feels full," or insert other sympton.<br><br>
As you may know, I just ran a 50K race. Within the first mile was when I started reaching to my side for my hydration. The longest that went by without my reaching for more was, maybe, a little over a mile. And I didn't have to pee once. I tend to consume more fluid than most, but I also feel pretty good through out, and I rarely hit the wall in the traditional sense.<br><br>
Same goes for training. Carry a belt and you can reach for it when you need it. Before long, you'll sip away at it without even noticing. And that's good. Because by then you are on autopilot with the navigator of the needs of your body.<br><br>
Long runs, bring water. Don't like wearing a belt? You'll get used to it.
 

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Discussion Starter · #7 ·
Jeez, fess up a little and get pounded! Rough board.<br><br>
Just kidding. All great remarks. I had already planned on getting back into the habit anyway.<br><br>
I am also a proponent of hitting over 90% of aid stations in a race.<br><br>
I did have to stop and pee yesterday twice during my run. So I did go in well hydrated. For what that's worth...
 

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I remember long runs... <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"><br><br>
Seriously, though, I'm not in a cold area, but the early mornings can be in the 30's and 40's, which is cold for me (yeah, I know, I'm a wimp). I always take fluid for anything over about 7 miles. Over 10, I take some kind of calorie replacement mainly becuase I'm pretty slow and I'm out there quite a while. I take hydration pretty seriously...I passed out after a 1/2 mary a few years ago b/c of not having enough in the tank.
 

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Cold or winter or hot or summer doesn't really matter, right?<br><br>
Thor is of course correct, but I hope I get enough liquids by stopping by the running store or the swim club. Once on a long run I stopped into a Gold's Gym that I do not belong to (they were nice). On a long run with busiman (Craig also) I just brought money. Other times I loop back to my house.<br><br>
On a 90 deg LR day I did 23M by running to the running store (free water) and back to my house (better hydration w/ electrolytes) 4 times. Each trip was 5M so I got water every 2.5M. I added the 3M at the end. I still lost 6 lbs.
 

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I get thirsty when I run, so I almost never do a run without it. I guess that's not true... when I do shorter (3-5 mile) runs outside, I don't carry water. When I do that distance inside on the mill, I have water. But I sweat a lot.<br><br>
I take my water belt on all my long runs. I also take shot blocks to eat every 30 minutes (one block/30 min) because I get dizzy and pass out in the shower otherwise. <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"> I can be taught, apparently...<br><br>
Plus, on my long run days I am almost always dehydrated all day. I sweat a lot even in the cold. Sometimes I get frost on my ear band thing, and I look all hard core (when I'm standing still, it's obvious I'm not when I'm running!).
 

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Lots of good responses here. I carry water with me on anything over 90 minutes. On really long runs (over 2 hours) I'll carry water in a 20oz cycling bottle in my hand and put another in the back pocket of my cycling jacket. (Yes, I run in a cycling jacket because of that wonderful back pocket.)<br><br>
If I put hot water in the second bottle, the one that goes in my pocket, it is just the right temp when I'm ready to drink it.<br><br>
You can't stop hydrating just because it is cold out.<br><br>
Victor
 

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I'm like most others - runs longer than 6-10 miles, I take water along, depending on the temperature outside.<br><br>
I pretty much have scoped out all the water fountains around the usual routes I run, so if I need to take a water break, it isn't too much trouble to change the route and go grab a drink.
 

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Anything over an hour and I take a water/gatorade mix with me. Took me forever (duh) to figure out that my intense Saturday afternoon headaches were coming from dehydration from my long run. Winter or summer, I sweat tons, so the bottles come with me.
 

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I guess in the end it depends on when you actually get thirsty or better your sweat rate. Anything less than 75 minutes I'll go without water, but only if its an endurance pace. If I mix up some hard efforts into that definitely I'll need to take some fluid because I sweat a lot even in the cold. As someone else said the dehydration will effect you later in the day especially if you are doing a brick or I guess reverse brick in this case.
 

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I carry water on anything over 90 minutes in summer and over 2 hours in winter. Up to that point I feel great, but it is totally predictable that within 10 minutes of that threshold I will start hating life if I don't carry something. In the winter this pretty much means I only carry water (actually Gatorade) for my long runs. The challenge I have is not the carrying. I have a Platypus pack I use that works fine and has given me 4 years worth of long runs and counting. The problem is the freezing. The tube tends to freeze solid when it is colder than 25F. This is a problem...I keep meaning to find a neoprene hose cover, but it seems you can buy a hose with the cover, but not just a cover. So I guess I'll have to bite the bullet and get another hose. No system is perfectly comfortable, but it doesn't really matter as long as it works.
 

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I regularly run up to 2 hours year round without fluids. I only carry something on the very hot days in the middle of summer. The past 3 months I've been running 50+ miles weekly with no fluids. I generally run 6-10 miles every day. Everyone is different,
 

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Over 2 hours, I might think about bringing fluids if I'm doing any type of pace work, if it's just a LSD, I'll go 2.5 hours without, unless it's 70F+ then I double back and slug down a gatorade.
 

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i have just started this month taking a water bottle on every run and i will take 1 drink every 5-10 minutes. I feel alot better and it really helps me get in all the water i am supposed to get in.
 
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