Post by marathondude on Jul 3, 2008 20:50:47 GMT -5
Cumulative Dehydration Syndrome
For anyone spending time outside during the hot summer months, dehydration can be an issue. We all have heard information about the importance of drinking fluids and replacing electrolytes lost through perspiration. Those who exercise for lengthy periods of time must take care to replenish frequently. And the small group who day after day exercise for lengthy periods of time must take extreme care to avoid what I call “Cumulative Dehydration Syndrome.”
Dehydration starts to affect performance substantially when we lose two percent of our body weight. So care must be taken to hydrate before, during and after exercise periods. I’m sure you know one easily recognizable symptom of dehydration. You are running the same 7-mile loop you did in cool weather in the winter. But in January you ran at 8:00 per mile pace and your pulse rate was 140 when you finished. In the heat of summer you are running at 8:30 pace and when you are done your pulse rate is 160. You are sweating but can’t cool off. You don’t have a thermometer handy, but your core temperature is probably over 100 degrees.
This wouldn’t be too bad if it just happened occasionally, but by logging high mileage in the summer it can occur routinely. What often happens after a run which dehydrates is that a runner is very tired for several hours. Hydration helps but fatigue is bothersome and a headache may be present. Then this is repeated daily. Pretty soon a general malaise sets in. Every day it is a chore to run. The pace is almost always slow and a runner has no zip. The only thing that seems to help is to take a day or two off from running. “Cumulative Dehydration Syndrome” has found another victim.
You may wonder, “What can I do to prevent this from occurring?” First – drink plenty of fluids and drink often. Have a glass of water beside your bed as we can easily lose a pint of fluid at night through perspiration and respiration. Drink more than you think you need before you run. Plan your running route so that it includes fluid replacement at least every three miles. Run at a slower pace so that your heart rate stays out of the discomfort zone. Consider running two shorter runs rather than one long run. Take a cool bath after your run to help your core body temperature return to normal.
If you take some of this advice, you will have a greater chance of minimizing or avoiding the effects of “Cumulative Dehydration Syndrome.” The only other alternative, though it may seem unreasonable, would be to move to a scientific outpost in Antarctica. I don’t believe CDS is an issue there, though there is a much greater chance of frostbite!
Gary Cohen has 35 years of competitive running and racing experience highlighted by best times of: 5k – 14;44; 10K – 30:28 and marathon – 2;22:34. He is a regular writer for Florida Running & Triathlon magazine. At www.garycohenrunning.com you will find over a dozen FR&T articles, interviews with running personalities and dozens of “All in a Day’s Run” essays.
For anyone spending time outside during the hot summer months, dehydration can be an issue. We all have heard information about the importance of drinking fluids and replacing electrolytes lost through perspiration. Those who exercise for lengthy periods of time must take care to replenish frequently. And the small group who day after day exercise for lengthy periods of time must take extreme care to avoid what I call “Cumulative Dehydration Syndrome.”
Dehydration starts to affect performance substantially when we lose two percent of our body weight. So care must be taken to hydrate before, during and after exercise periods. I’m sure you know one easily recognizable symptom of dehydration. You are running the same 7-mile loop you did in cool weather in the winter. But in January you ran at 8:00 per mile pace and your pulse rate was 140 when you finished. In the heat of summer you are running at 8:30 pace and when you are done your pulse rate is 160. You are sweating but can’t cool off. You don’t have a thermometer handy, but your core temperature is probably over 100 degrees.
This wouldn’t be too bad if it just happened occasionally, but by logging high mileage in the summer it can occur routinely. What often happens after a run which dehydrates is that a runner is very tired for several hours. Hydration helps but fatigue is bothersome and a headache may be present. Then this is repeated daily. Pretty soon a general malaise sets in. Every day it is a chore to run. The pace is almost always slow and a runner has no zip. The only thing that seems to help is to take a day or two off from running. “Cumulative Dehydration Syndrome” has found another victim.
You may wonder, “What can I do to prevent this from occurring?” First – drink plenty of fluids and drink often. Have a glass of water beside your bed as we can easily lose a pint of fluid at night through perspiration and respiration. Drink more than you think you need before you run. Plan your running route so that it includes fluid replacement at least every three miles. Run at a slower pace so that your heart rate stays out of the discomfort zone. Consider running two shorter runs rather than one long run. Take a cool bath after your run to help your core body temperature return to normal.
If you take some of this advice, you will have a greater chance of minimizing or avoiding the effects of “Cumulative Dehydration Syndrome.” The only other alternative, though it may seem unreasonable, would be to move to a scientific outpost in Antarctica. I don’t believe CDS is an issue there, though there is a much greater chance of frostbite!
Gary Cohen has 35 years of competitive running and racing experience highlighted by best times of: 5k – 14;44; 10K – 30:28 and marathon – 2;22:34. He is a regular writer for Florida Running & Triathlon magazine. At www.garycohenrunning.com you will find over a dozen FR&T articles, interviews with running personalities and dozens of “All in a Day’s Run” essays.