The Critical Role of Hydration and Electrolyte Balance in Ultra Running

Ultra running events and training sessions push the human body to its limits. Those of you who have chosen to take part in these types of events will know just how demanding they are, not only is peak physical performance needed but also meticulous attention to nutrition and hydration. Staying properly hydrated and maintaining electrolyte balance are crucial components of a successful ultra running strategy. There is a lot that can go wrong!

Let’s delve into the science behind why these factors are so vital and how they influence performance and health during ultra running.

The Science of Hydration..

Water is indispensable for virtually every physiological function in the body, including temperature regulation, nutrient transportation and waste removal. During ultra running, our body generates significant amounts of heat, and sweating becomes the primary method to dissipate this heat and cool down resulting in substantial fluid loss. The need to take on regular fluid is high due to this thermoregulation process. As well as this water out water in race you runners play with yourselves, there are other reasons we need to stay well hydrated.

Blood Volume and Circulation - Adequate hydration maintains blood volume, ensuring efficient circulation and oxygen delivery to muscles.

Joint Lubrication: Water is a key component of synovial fluid, which lubricates joints, reducing friction and wear.

Dehydration, even at mild levels, can impair physical performance and cognitive function. A fluid loss of just 2% of body weight can lead to noticeable declines in performance, while greater losses can result in severe health risks such as heat exhaustion or heat stroke.

Electrolyte Balance - The Unsung Hero!

Electrolytes are minerals in your blood and other bodily fluids that carry an electric charge. The main electrolytes include sodium, potassium, calcium, magnesium, chloride, and bicarbonate. These minerals are crucial for numerous bodily functions and we will feel the symptoms of an unbalaced system pretty quicky.

I have outlined a few reasons why this is a really important factor when looking at training and races.

1. Nerve Function: Electrolytes enable nerve impulses to transmit messages throughout the body.

2. Muscle Contraction: Proper muscle function, including contraction and relaxation, depends on balanced electrolyte levels.

3. Hydration Balance: Electrolytes help regulate the balance of fluids in and out of our cells.

During prolonged running, electrolytes are lost primarily through sweat. Sodium is the most significant electrolyte lost, followed by potassium and others. This loss needs to be replenished to avoid imbalances that can lead to muscle cramps, fatigue, dizziness, and more severe conditions like hyponatremia (low blood sodium levels), which can be life-threatening.

So, lets look at some strategies for optimal hydration and electrolyte balance

1. Pre-Hydration: Start your runs well-hydrated. This means drinking fluids throughout the day and ensuring you’re topped up before you hit the trail. This is so importnt to give you the best start.

2. Regular Intake During Runs: For ultra running, it’s essential to drink at regular intervals. Small, frequent sips are more effective than large amounts at once. Aim for around 400-800 ml of fluid per hour, adjusting based on your sweat rate and environmental conditions. Everyone is differnt, so you will need to practice this and see where you fit between these suggested numbers.

3. Electrolyte Supplements: Incorporate electrolyte drinks or supplements to replace the minerals lost through sweat. Products that include a balanced mix of sodium, potassium, calcium, and magnesium are ideal. There are loads of the market or you can make your own. Be sure to test some out pre race or event day.

4. Monitor Your Body: Pay attention to signs of dehydration and electrolyte imbalance, such as excessive thirst, dry mouth, muscle cramps, and dizziness. Adjust your intake accordingly.

5. Post-Run Recovery: Rehydrate effectively after your runs with water and electrolyte-rich foods or drinks. This helps restore balance and aids in muscle recovery.

Lets look at some practical tips for those that may not have considered any of this before...

1. Look to get help with a personalised hydration plan. You could determine your sweat rate by weighing yourself before and after a run. This helps in creating a tailored hydration strategy. OR if you can, get a professional sweat test done so you have some real numbers and leave the guessing behind.

2. Choose electrolyte-rich foods: Include foods high in electrolytes into your diet. Bananas (potassium), nuts, seeds & dark chocolate (magnesium), Green leafy veg & good quality dairy products (calcium), and salted snacks (sodium) are good options.

3. Avoid Over-hydration: Drinking too much pure water without adequate electrolytes can dilute blood sodium levels, leading to hyponatremia. Balance is key.

4. Stay Cool: Wear appropriate clothing, use cooling strategies like wet towels, neck coolers, and of course avoid running in extreme heat when possible.

Lastly, there is something else that I have to mention. It is a condition called Hypernatremia (the opposite of Hyponatremia) this is where people have elevated levels of sodium in their blood. See why this balance is SO important? Having elevated levels of sodium can be just as detrimental as not having enough.

Symptoms of this condition may look like and feel like those we discussed above. Thirst, dry mouth, lethargy and weakness, confusion and agitation, muscle spasms, swelling and twitching.

Here are a couple of reasons this could happen:

1. Inadequate water intake with too much salt intake - If you are using or looking to use salt tablets as part of your hydration tool, make sure you are taking on enough pure water alongside them... but not too much (

   remember Hyponatremia)

2. Excessive water loss - sweating, vomiting and stomach upset can all lead to this and (unfortunatly) these have been known to happen to some on those longer races when overall fuel and hydration tactics have not gone quite to plan.

Hopefully (if you are still reading this) you will now see why hydration and electrolyte balance are fundamental to endurance sports, particularly ultra running. By understanding and implementing effective hydration strategies, you can enhance your performance, prevent adverse health effects, and enjoy the journey of pushing your limits safely. Remember, every runner is different, so personalise your approach to meet your unique needs and conditions. If you would like further information on this topic or any further advice on how to make your own sports drink or where to get a sweat test get in touch.

Lucy B x