I hit the wall in a bunch of runs recently, and found I was always dehydrated after the runs, even though I was drinking a ton before and throughout. I started eating way more carbs during the days leading up to the run, and that seems to have fixed everything; I'm not hitting the wall, and I'm not dehydrated, even though I'm drinking slightly less during the runs than I was before.
Is it possible that my low carb/glycogen stores were causing me to dehydrate during the run?
Can low carbs cause dehydration?
Injury/Nutrition
Nutrition
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feynman wrote:
I hit the wall in a bunch of runs recently, and found I was always dehydrated after the runs, even though I was drinking a ton before and throughout. I started eating way more carbs during the days leading up to the run, and that seems to have fixed everything; I'm not hitting the wall, and I'm not dehydrated, even though I'm drinking slightly less during the runs than I was before.
Is it possible that my low carb/glycogen stores were causing me to dehydrate during the run?
Is it possible you are mistaking glycogen depletion signs for dehydration?
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CarboHYDRATE.
Carbs are/hold onto water. Cut carbs, drink more water. You're welcome.
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Carbohydrates bond with water in the body. As the carbs are burned, that water is freed in a sense for other purposes. Another way to look at it is that you can't fully hydrate as much if you are carbohydrate depleted at the start of your workout. Water and carbs have a synergistic relationship in the body.
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The reason I assumed it was dehydration is that I was peeing dark, lost about 8lbs over a 20 mile run, and felt thirsty after the run. Could this just be glycogen depletion?
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More electrolytes are needed, especially sodium and magnesium. I never drink just straight water, it always has electrolytes, if just a pinch of salt.
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Fluid weight loss.
3% ~ ok
4% ~ stressful
5% ~ high stress, medical dehydration present. Should really only occur during a marathon or hot summer long runs. As long as you don't have blood in your pee and you re-hydrate after then this is no big deal. Well trained folks do this all the time over the summer
> 5% potentially dangerous. Try not to do this.
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feynman wrote:
The reason I assumed it was dehydration is that I was peeing dark, lost about 8lbs over a 20 mile run, and felt thirsty after the run. Could this just be glycogen depletion?
That sounds like dehydration alright, so you need to increase your water intake and/or increase carbs.
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Whoever told you to cut out carbs is an idiot.
You aren't training to be dehydrated, you're not training to run on butter, you are trying to be fit, stronger not crashed.Your goal is to bend, not break.
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dsrunner wrote:
Whoever told you to cut out carbs is an idiot.
You aren't training to be dehydrated, you're not training to run on butter, you are trying to be fit, stronger not crashed.Your goal is to bend, not break.
Uh huh, right. Do tell us about your 20 milers dsrunner and how much you weighed before and after?
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Some of have actually run Marathons wrote:
dsrunner wrote:
Whoever told you to cut out carbs is an idiot.
You aren't training to be dehydrated, you're not training to run on butter, you are trying to be fit, stronger not crashed.Your goal is to bend, not break.
Uh huh, right. Do tell us about your 20 milers dsrunner and how much you weighed before and after?
This is a good topic,
Maybe it's not the 20 milers, but is the day-to-day week-to-week, month after month grind.
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Everydog wrote:
Some of have actually run Marathons wrote:
Uh huh, right. Do tell us about your 20 milers dsrunner and how much you weighed before and after?
This is a good topic,
Maybe it's not the 20 milers, but is the day-to-day week-to-week, month after month grind.
Yes, it's a good thread with great advice. Or it was until Mr Know-it-all chimed in. The OP explained the carb loading/carb+ water depletion and others agreed.
My own experience is that I can lose 7 pounds before I lose power. I've been measuring it for 25 years.
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