Heart and Sole: How 26 Ran a Marathon (And You Can, Too) by Melinda Hinson-Neely

Author:Melinda Hinson-Neely
Language: eng
Format: epub
ISBN: 9781620151051
Publisher: Booktrope Publishing

When to Switch to Sports Drinks

During the first hour of intense or long workouts, drinking water is adequate. In fact, I tend to drink water every 20 minutes after I start running. However, after the 60-minute mark of that long run, you should start to incorporate sports drinks into the mix. Whether you make a switch at the 60-, 75-, or 90-minute point is really up to you.

Sports drinks are important because you lose electrolytes as you sweat, and electrolytes are important for the performance of muscles and nerve cells. Sport drinks replace sodium and electrolytes that you naturally lose during a long workout, and they may help you avoid cramping and nausea.

The amount of sports drink you consume will depend on many factors, including how much, if anything, you eat during the run. After all, your body can only digest 250-300 calories per hour! The delicate balance of water, sports drink, and food is one which requires experimentation over time.

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