Pittsburgh Marathon notebook: Assess sweat rate for optimal performance
By Karen Price
Published: Thursday, April 4, 2013, 11:36 p.m.
Hydration is always an issue for long-distance runners, and new runners in particular sometimes struggle with knowing how much fluid they need.
Leslie Bonci, director of sports nutrition at UPMC Center for Sports Medicine and co-author of several books, including “Run Your Butt Off,” says now is the time to figure out your sweat rate so you know just how much fluid you'll need to take in during the race.
So how do you determine sweat rate?
“Weigh yourself before and after long runs ... in ounces, remembering that 16 ounces equals one pound,” Bonci said. “Add to that number the number of ounces of fluid you consume during runs (which means you are going to have to measure it ahead of time so you know), and then divide by the number of hours you run.
“This will give you your hourly sweat rate so you know how much fluid you will need per hour. And it makes sense to figure it out now so you have several weeks to get used to drinking during training.”
Did you know?
Three-time U.S. 50k champion Michael Wardian will attempt to set a half-marathon treadmill world record at the marathon expo May 4. He is training to run a sub-1:10 half-marathon to beat his own record of 1:10:42 set in April 2012.
Tip of the week
How often should you replace your running shoes? Bob Shooer of Fleet Feet Sports in Bethel Park said every 400 miles.
“What happens is the midsole material is a blown substance that starts to compress, and then it just doesn't offer shock absorption or cushioning that it once did,” he said. “Alternating between two pairs is the best thing while training. If you're running four to five days a week, your feet perspire, and your shoes never really dry up before the next run. Having two or three pairs and alternating between them means it takes twice as long for the shoes to break down, and they dry out quicker. Some people use lighter-weight shoes for shorter runs or speed work and a traditional running shoe for longer distances.”
Show commenting policy
TribLive commenting policy
You are solely responsible for your comments and by using TribLive.com you agree to our Terms of Service.
We moderate comments. Our goal is to provide substantive commentary for a general readership. By screening submissions, we provide a space where readers can share intelligent and informed commentary that enhances the quality of our news and information.
While most comments will be posted if they are on-topic and not abusive, moderating decisions are subjective. We will make them as carefully and consistently as we can. Because of the volume of reader comments, we cannot review individual moderation decisions with readers.
We value thoughtful comments representing a range of views that make their point quickly and politely. We make an effort to protect discussions from repeated comments either by the same reader or different readers.
We follow the same standards for taste as the daily newspaper. A few things we won't tolerate: personal attacks, obscenity, vulgarity, profanity (including expletives and letters followed by dashes), commercial promotion, impersonations, incoherence, proselytizing and SHOUTING. Don't include URLs to Web sites.
We do not edit comments. They are either approved or deleted. We reserve the right to edit a comment that is quoted or excerpted in an article. In this case, we may fix spelling and punctuation.
We welcome strong opinions and criticism of our work, but we don't want comments to become bogged down with discussions of our policies and we will moderate accordingly.
We appreciate it when readers and people quoted in articles or blog posts point out errors of fact or emphasis and will investigate all assertions. But these suggestions should be sent via e-mail. To avoid distracting other readers, we won't publish comments that suggest a correction. Instead, corrections will be made in a blog post or in an article.
- Garden Q&A: Firecracker vine OK for trellis?
- Kovacevic: Still waiting on Malkin, Crosby
- Rossi: Lack of together time showing for Penguins’ defense
- Shale oil, gas drilling boom wins favor with labor unions, thwarting environmentalists
- Norwin volleyball using fast-paced offense to offset lack of height at hitting positions
- Egg decorating turns to fight, charges in Brookline, police say
- Fleury a bright spot among struggling Penguins in playoffs
- ‘Common knowledge’ about slot machines often wrong
- LaBar: Did WWE referee know finish to Undertaker match?
- Community group to preserve Dravosburg cemetery’s history
- Landslides put Baldwin firefighters in financial peril