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Matt vye and stace

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How To Approach Your Water Intake During The Marathon

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Virgin Money London Marathon - How To Approach Your Water Intake During The Marathon

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https://lynclarkson.wikispaces.com/file/view/Fuelling+for+Netball.pdf

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We don't believe that this data is not very conclusive as they have taken and average over all of the position, this doesn't work as a center midfielder will run more that a center back. this would also mean that there energy output will be different therefore the energy balance will be different ….. Tbc

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Henry Emmett - Hockey

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marathon!!!!!

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Your strategies for taking in calories and fluid on race day can have a strong influence on your marathon performance. Let's look at how to optimize your fuel intake.

If you've done a good job of glycogen-loading during the several days before the race and topped off before the start, you'll have stored about 2,000 to 2,400 calories of glycogen. During the marathon, a typical 145-pound male burns about 100 calories per mile. Of those 100 calories, about 80 are supplied by carbohydrates and the remaining 20 by fat (this proportion varies depending on fitness and how hard you race), and you need about 2,100 calories of carbohydrates in the marathon (80 x 26.2 miles) and don't have much of a buffer against glycogen depletion. Sports drinks and energy gels are the solution to ensure you have the carbohydrates you need to get through the race.

How much you need to drink during the marathon to minimize dehydration depends on your body size and pace, the heat and humidity, and your sweat rate. The maximum amount you should drink during running is the amount that can empty from your stomach or the amount that you've lost as sweat, whichever is less. You should drink enough during the marathon so you don't lose more than about 2 to 3 percent of your body weight during the race. Drinking more than you've lost brings the risk of hyponatremia.

Research has shown that most runners' stomachs can empty only about 6 to 7 ounces (180 to 210 ml) of fluid every 15 minutes during running, representing about 24 to 28 ounces (720 to 840 ml) per hour. If you drink more than that, the extra fluid will just slosh around in your stomach and not provide any additional benefit. You may be able to handle more or less than the average, however, so experiment with how much liquid your stomach will tolerate during training at marathon pace. During the marathon, it's very difficult to drink 6 ounces of fluid at an aid station without stopping, and a 2007 study by Dr. Tim Noakes and colleagues found that most runners drink less than 16 ounces (480 ml) per hour when racing.

Let's assume that you take in 16 ounces of fluid per hour during the race. Drinking 16 ounces of a typical 6 percent carbohydrate drink will supply 29 grams of carbohydrates. Each gram of carbohydrate contains 4.1 calories, so you'll be taking in about 120 calories per hour. If you run the marathon in 3 hours, therefore, you'll take in about 360 calories during the race. The carbohydrates you consume during the race supply enough fuel to last an extra 4 to 5 miles. Even if you take in only half this amount, you'll substantially increase your chances of reaching the finish without running out of glycogen.

Energy gels are another method of taking in carbohydrates during the marathon. Energy gels are often available at selected aid stations or you can carry a few with you. Depending on the brand, each gel packet typically contains between 80 and 150 calories of carbohydrates. Energy gels are the consistency of pudding. You must follow gels with a couple of sips of fluid to wash them down, and a few sips more to help absorb the gel. The best time to take an energy gel is shortly before an aid station. As always, don't wait until race day to try an energy gel because it takes practice to get the water intake right and to feel comfortable running after taking a gel.

Unless you're an elite marathoner, I believe the best strategy on a warm and humid day is to stop and drink at the aid stations. Aid stations in a marathon are often every 5K or every 2 miles, so there are about 8 to 12 stops. If you stop for 10 seconds at each station, you'll add about 1 to 2 minutes to your time. If you run through the stops while drinking, you'll slow a little anyway, so stopping isn't going to add much time, and can repay you with 10 to 20 minutes gained by the finish of the marathon.

RELATED ARTICLE: Marathon Day

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Marathon Race-Day Nutrition and Hydration

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Your strategies for taking in calories and fluid on race day can have a strong influence on your marathon performance. Let's look at how to optimize your fuel intake. If you've done a good job of glycogen-loading during the several days before the race and topped off before the start, you'll have stored about 2,000 to 2,400 calories of glycogen.

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> Ben Pike
> Che Robinson

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When you play hard on the court, your body loses fluids from sweating. You need to replenish those fluids with water or a sports drink, or you risk dehydration. It's important to recognize the signs of dehydration, because it can hurt your performance and even send you to the hospital if it's ignored for too long.

Signs of Dehydration

Early dehydration (1 to 2% body mass loss):

Sticky or dry mouth

Increased thirst

Decreased urine output and dark yellow urine

As dehydration worsens (2 to 4% body mass loss):

Feelings of lower energy (lethargy)

Poor concentration

Headache

Muscle cramps

Your Basketball Hydration Blueprint

Part 1: Pre-Game

This is called pre-hydration. Drink about 16 ounces of water or a sports drink two hours prior to the game. Thirty minutes before tip-off, drink another 4 to 8 ounces.

Hydrating begins well before the jump ball. If you wait until you're thirsty, it's already too late, and your athletic performance will suffer.

Part 2: In-Game

During 90 minutes of intense exercise or competition, you can lose between 2 and 3 liters of sweat, and this will certainly hurt your performance unless you replenish. Sports drinks such as Gatorade contain the fluid and carbohydrates you need to maintain your hydration and energy levels during games.

To prevent cramping and keep you playing your best, consume at least 7 to 10 ounces of water for every 10 to 20 minutes of active game play.

Part 3: Post-Game

This is a time for recovery. You need to rehydrate and recover for the next game or the next day. One of the best recovery drinks, believe it or not, is chocolate milk. Get in 24 ounces immediately after competition and continue to replenish with fluids the rest of the evening.
Read More: Sources:
ACSM's Guidelines for Exercise Testing and Prescription. 6th ed. Philadelphia: Lippincott Williams & Wilkins, 2000: 315-316

American College of Sports Medicine. "Position Stand on Exercise and Fluid Replacement." Medicine and Science in Sports and Exercise, Vol. 28, No. 1, pp. i-vii, 1996
http://www.hydralyte.com/sports-dehydration
Photo Credit: Getty Images // Thinkstock

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When you play hard on the court, your body loses fluids from sweating. You need to replenish those fluids with water or a sports drink, or you risk dehydration. It's important to recognize the signs of dehydration, because it can hurt your performance and even send you to the hospital if it's ignored for too long.

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How do I hydrate properly?

It's not just about drinking, it's about drinking the right amount of the right stuff. On average a footballer should aim to consume between 2-2.5 litres of fluid from food and drink each day.

What should I drink?

Variety is key. Fluids don't just come from water, so you should drink other sources including fruit juices, smoothies and sports drinks, such as Lucozade Sport.

How much do I need to hydrate when I'm training?

This depends on your sweat rate, but on average, a footballer will cover between 8 and 12 kms a game. Working out what you need to drink is simple - weigh yourself before and after training. If you lose 1.5 kg in sweat you should replace 1.2-1.5 times that amount. That means slowly consuming between 1.8 and 2.25 litres of fluid at the end of each training session or match.

How can I optimise my hydration?

Drinking Lucozade Sport certainly helps. It contains carbohydrates and electrolytes that enhance the absorption of water, more than water does when it's working alone. When you're sweating through a 90-minute battle, a bottle of Lucozade Sport will help to promote rehydration and refuelling.

How do I know if I'm fully hydrated?

Don't freak out, but you need to check the colour of your urine. There's no need to attract strange looks by peeing into a cup in the men's toilets, just take a glimpse and compare the colour to this chart (below). Light means good, dark means bad. Simple.

How will Lucozade Sport boost my performance?

Sports drinks contain carbohydrate and electrolytes - essential ingredients for a match-winning performance. Fluid containing these ingredients help by fuelling your working muscles and replacing essential minerals lost in sweat. During endurance exercise like football, Lucozade Sport gives you the carbohydrates and electrolytes you need. This hydrates and fuels you better than water, therefore maintaining performance.

How will dehydration affect my performance?

If your body is low on fluid, your performance can drop by 5-10 per cent in the second half. Sweating is essential, however if the fluids lost are not replaced, then dehydration may occur and your body temperature may start to rise. When you're hot, you tire and your workrate drops. Then your concentration levels begin to suffer and this leads to mistakes on the pitch. If you don't want to be a donkey, make sure you're fully hydrated.

For more football tips see:
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Lucozade Sport pre-season training: Week 6

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It's not just about drinking, it's about drinking the right amount of the right stuff. On average a footballer should aim to consume between 2-2.5 litres of fluid from food and drink each day. Variety is key. Fluids don't just come from water, so you should drink other sources including fruit juices, smoothies and sports drinks, such as Lucozade Sport.

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One of the items that I have had on my list for the Elite League for a number of years is the development of nutrition (and hydration) guidelines so our youn...

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http://www.swimgsh.com/cangsh/UserFiles/File/Coach's%20News/Hydration.pdf

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500ml fluid 1-2 hours hour before netball game

At half time drink 250 ml

After netball game - drink whatever the body weight you lost during exercise

Being dehydrated can have dentrimental effects on the body and decrease performance