WITH the Paisley 10K, Glasgow half-marathon, Great North Run and other races

imminent, it is essential that all athletes adopt an intelligent hydration policy 

during racing and training, especially in hot and humid weather.

It is recommended that, for training runs and races of more than an hour's 

duration, athletes carry fluid, either manually or in specially-adapted pouches

worn round the waist.

It is essential that fluid lost via perspiration - which is part of the body's cooling process - 

be replaced, otherwise the athlete could seriously damage his/her health. 

If rehydration does not take place and there is excessive fluid loss from perspiration, 

the blood becomes more concentrated and the heart has to work even harder to pump 

the thicker blood round round the body. 

For every kilogram (2.2 pounds) of water lost through perspiration, the athlete should 

imbibe 1 litre of fluid (approximately 1.75 pints).

If your urine is dark-coloured after training, or if you do not feel the desire to urinate, 

then you are likely to be dehydrated and must consume adequate amounts of water 

until the urine becomes straw-coloured or clear in composition. Failure to rehydrate 

could have serious effects on your health.

A recommended hydration policy before, during and after training should be along 

the following lines:

(a) Drink approximately 500 mls of fluid (the contents of most sports drinks bottles, 

but check label to establish quantity) during the hour before the training session or race, 

if it exceeds 60 minutes.

(b) Drink approximately 150 mls of fluid (approximately one-third the contents of a sports drink bottle) 

every 15 to 20 minutes). Sip slowly and do not gulp the fluid otherwise you could get a stitch).

(c) Drink as much as is required after the session/race to rehydrate the body. 

See the paragraph above for symptoms of rehydration.

Preferably, do not share bottles with training or racing colleagues, unless for essential 

medical reasons eg someone showing signs of dehydration. Sharing can result in the spread 

of colds, viruses and other infections which are more easily contracted when the body is under 

stress from physical activity and the immune system is suppressed. If you do share drinks bottles, 

wipe the bottle neck with your hand.

If you are doing a long run, you can either carry your drinks bottles in a pouch or get someone 

on a bike or in a car to carry them round for you. 

Many runners, including our own Hayley Haining, travel round their training routes in cars or bikes 

beforehand and 'plank' their drinks. 

However, be ultra-careful that no one sees you doing this (otherwise they could do something 

nasty to your bottles' contents!!).  Also, make sure no one has been spraying the hedgerows with 

herbicides or pesticides, otherwise you could get a mouthful of something unpleasant!!). 

One 500 mls bottle should last you for approximately one hour so, if your run is longer than that, 

you can arrange to run past your home - or a friend's - and pick up another bottle for the next hour or so.

The contents of your drinks bottle is essential. Many runners just drink water but this is not enough. 

You should opt for an isotonic sports drink like Lucozade, Powerade, Gatorade or something similar 

(no, I'm not on commission!!)

Isotonic sports drinks replicate the fluid balance of your body and contain things like carbohydrate 

which supply you with glycogen (your basic source of energy), the vitamin-B complex which converts 

chemical energy (food) into mechanical energy to power the locomotion process.

Also, when you perspire, you lose more than water - you also lose mineral salts known as electrolytes. 

These, especially sodium, potassium, magnesium and calcium, are vital for the efficient functioning 

of you body, especially during the stress of training and racing long distances.

Without wishing to be morbid, potassium loss from the heart muscle is a major cause of fatalities 

incurred during running. You lose potassium and the other electrolytes during perspiration 

 so they must be replaced and isotonic drinks do just that. 

You can also obtain potassium from bananas and orange juice as well as from isotinic drinks 

- but definitely not from water.

Another cause of fatalites is a a condition which is now only becoming recognised - hyponotraemia. 

This is sometimes known as water poisoning. It is caused by an excess of ingested water diluting 

sodium in the body (responsible for neuro-muscular co-ordination and regulating messages from 

the brain via the nervous system to the muscles, including the heart).

The dilution of sodium through excess water results in the erosion of protective tissue surrounding 

the brain and the swelling of the brain with excess water, causing it to press against the skull with 

disastrous consequences. You've heard of water on the brain, haven't you? 

Well, this is the condition at its most virulent!! People most at risk are small, lightly-built women.

Sorry to sound a bit morbid, folks, but it's vital that everyone knows about the importance of hydration. 

Hydration is not just about drinking to alleviate thirst - it's about refuelling the body and replenishing lost 

electrolytes which must be replaced for vital health reasons - and for survival.

Anyone wanting more information about this very important subject can phone me on 01505 324928 

or on my mobile (yes, I've got one at last!!) at 07944075134.

Follow this advice and you'll be drinking to success in your future races.

Derek Parker

(UK Athletics Level 4 Coach/Kilbarchan AAC coaching adviser)