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The
Pulse
Tamarack Ottawa Race Weekend Newsletter
Current Issue: August 2013

Nutrition

August 2013

Recipe of the Month

If you are a regular reader of the Pulse, you know that each month we scour running blogs, magazines and the occasional e-book to bring you nutritional, tasty, running-inspired recipes.

But then it occurred to us. There must be thousands of amazing recipes at our newsletter-typing fingertips! Indeed, what are the go-to recipes our readers turn to when they are looking to load up on carbs for a race, restore the body following a hard workout, or just inspire the legs with tasty goodness?

If you have a favourite running-related recipe you’d be willing to share, email it to [email protected] along with a description of why it’s your go-to dish. We’ll publish our favourites over the next few months, and send the author some sweet Tamarack Ottawa Race Weekend swag as a thank you.

August 2013

Weighing in on Hydration

Proper hydration is not only critical for peak performance, it’s also an important health consideration—especially in these sweaty days of summer. Indeed, sweat losses of 1-2% of body weight can compromise performance, while losses of 4% or more can result in a trip to the hospital.


A helping hand with hydration at the 2013 Ottawa Marathon (Photo: Rémi Thériault)

“Being aware of how much you typically sweat in long runs versus short runs, threshold/race pace runs versus long slow runs, and in hot humid weather versus cooler weather is important in helping set up your fluid plan,” says sport dietitian and exercise physiologist Beth Mansfield.

This fluid plan will ensure that you meet your fluid needs without dipping into excessive levels of dehydration. To plan this fluid strategy, start with weighing in before and after different types of training in different conditions. Your strategy is to minimize those sweat losses at the end of your training session to 1-2% of total body weight. If you’ve sweated off more than this you will need to increase your typical fluid intake for that type of training session. Every kilogram of body weight (2.2 lbs.) lost during exercise, on top of any one fluid you have taken in, is the equivalent of about 1 litre of fluid.

However, it’s also important not to overhydrate, which can cause a serious condition of low-sodium levels called Hyponatremia. Put your hydration plan into practice during training to ensure that once race time comes – you will be fueled up, hydrated and running your best!

For more information about dehydration and hyponatremia, check out Beth’s blog at: http://peakperformance-ca.blogspot.ca/2010/06/hydration-dehydration-and-hyponatremia.html

And for upcoming workshops on nutrition and performance: http://peakperformance.ca/workshops/index.php

Run Ottawa Club