Top this: yesterday’s 71 mile ride finished at home at a bit before 2pm, where the thermometer in the shade read 100. I consumed 150oz of liquid during the 3:39 riding time (plus ~30 minutes stopping three times for fluids and to cool off), and my net weight loss was 4.5 pounds. That’s a total sweat loss of >220oz, or about 3oz/mile. I don’t think I was sweating much any more over the last hour or so.
It was so bad out that I actually dumped a whole water bottle full of warm Gatorade at my second stop (I needed plain, cold water at that point); I just couldn’t stand the thought of drinking it. That 44oz sweetened iced tea at mile 55 at Checkers was a lifesaver.
This morning, I did a 2.5 mile run, stretched, did a 400m at race pace, then walked the half mile home. Net loss of three pounds. Bleah.
My morning run here in DC was the same way. There hasn’t been a breeze here since Wednesday and temps are in the mid 90’s with your standard high humidity. Tried to take my hour long run a good bit slower to compensate, but i still couldn’t get the HR under 174. Ugh.
Yep, I hear you, it’s getting pretty ridiculous. My main thing is my feet during a run. I go through socks so fast, it’s hard to keep up. I just hear the slosh, slosh, slosh, with every step. 3-4 pair of socks on a 3 hour run (easy paced) is ridiculous in my opinion. I’m worried about what’s going to happen in the IM.
Hey, do you get a lot of sweat in your face, dripping from your helmet when you ride? For me, it’s especially bad when it’s windy, when the wind seems to actually push the sweat out of the helmet and down my face. I was thinking of trying a headband for some extra absorbancy. Ever tried it?
Yep, I hear you, it’s getting pretty ridiculous. My main thing is my feet during a run. I go through socks so fast, it’s hard to keep up. I just hear the slosh, slosh, slosh, with every step. 3-4 pair of socks on a 3 hour run (easy paced) is ridiculous in my opinion. I’m worried about what’s going to happen in the IM.
Hey, do you get a lot of sweat in your face, dripping from your helmet when you ride? For me, it’s especially bad when it’s windy, when the wind seems to actually push the sweat out of the helmet and down my face. I was thinking of trying a headband for some extra absorbancy. Ever tried it?
-Colin
I always wear a HeadSweats thing. In duathlons, I carry it in my pocket, and put it on while running through transition to my bike. It keeps the sweat from running down my face, but it seems to channel the sweat to my helmet and my chin straps (when I look at my rear cluster, I get an absolute stream of sweat that pours from my chin to the cassette.
hey, I raced yesterday, non wetsuit. Usually, I dry off somewhat during the bike, but yesterday was just one sweat soaked (and bloddy - see my post) race.
I was going to start a thread asking how much people sweat, but just came across this thread.
Guess some others are up there too.
I had a revelation yesterday. I ran 5 miles. It was 87 degrees, 71 degree dewpoint. Heat index of 91.
I weighed myself before the run. Weigh over 200 pounds. Had a pretty crappy run, meant do do some strides throughout the run but just jogged in after 4-5 of them.
Got home and drank 14 oz. of Gatorade and 26 ounces of water (2.5 pounds). Weighed myself…was still down 2.5 pounds.
That’s 5 pounds in 5 miles…16 oz. a mile. Kind of blows away the “drink 6-8 ounces per 15 minutes” recommendation.
Again, I’m a big guy, but this was over 2% of my body weight in only 5 miles.
I think it might shed some light on some of my poor performances in the past, like an oly tri the week before. It got up to the low 80’s. I drank 40+ oz. of Gatorade on the bike, but now I’m guessing I might have been dehydrated while still on the bike. What I drank at the aid stations on the run couldn’t bring me back.
Seems to me I would need to drink a lot before the race and drink a whole lot on the bike. I find in my search of old posts the “Pimp my hydration” thread. CCF also realized how much he was losing on a really hot and humid day. The advice to him was that he probably couldn’t handle intaking more than 24 ounces an hour. But perhaps that doesn’t apply to a bigger guy?
How does someone who loses 100 ounces in an hour only consume 30 or so ounces and expect to not crap out after only an hour or so?
Instead of begging the question this time, you’re begging the answer “try it in training”…
In other words, try drinking more than you think you need and see how your body reacts. Probably not possible to handle that 100 oz. per hour, but instead of 1 bottle, try 2 and see what happens. If your body can hold it without adverse effects, then you’re on to something.
I’m a heavy sweater and for me I need to watch the electrolyte intake more than it seems the liquid intake…but both obviously are important.
Good point…after an online search, I was just reading the National Athletic Trainers’ Association paper on fluid replacement. Hoping to see some guideline of what level of absorption is possible. The answer seems to be what you said…try and drink as much as you can (up to the amount of loss) and see what happens.
I had also been concerned about being able to process Gatorade as fast as water, but apparently studies show absorption rates aren’t affected using a 6% carbohydrate solution.
**I had also been concerned about being able to process Gatorade as fast as water, but apparently studies show absorption rates aren’t affected using a 6% carbohydrate solution. **
If I’m not mistaken, that 6% range is critical in the body’s absorption abilities…much more than that and your GI tract will let you know it’s too much. And of course the more you drink, the more it’s imperative to keep the electrolytes in balance, lest you end up having other problems much worse…
Colin–
I told you, man. The headband is the way to go – don’t spend any money, though. cut the bottom off an old synthetic running shirt and tie it around your head Voila, no more sweat streaming down your nose. It is amazing how much more comfortable the heat becomes when you eliminate those small annoyances.
Yep, I hear you, it’s getting pretty ridiculous. My main thing is my feet during a run. I go through socks so fast, it’s hard to keep up. I just hear the slosh, slosh, slosh, with every step. 3-4 pair of socks on a 3 hour run (easy paced) is ridiculous in my opinion. I’m worried about what’s going to happen in the IM.
Likewise here, where it’s very humid. Sweat drips down my face and chin and onto my feet, but mostly it streams down my legs and right into my socks and shoes. Decent drainage therefore becomes a major consideration in my shoe choice.
I’m definitely putting an extra pair of socks in my Special Needs bag at IMC. WOuld actually prefer to switch out to a whole new pair of shoes as well, but then I’d lose one pair.
Hey, I don’t mean to steal your thunder, but has anyone ever had problems with NOT SWEATING? Yesterday’s ride, in HI of 110, I almost passed out. I got the heat rash, chills, etc associated with heat exhaustion despite my attempts to stay cool and as hydrated as possible. When I finally made it home, I expected to see quite a weight drop, but I only lost 1/2 pound. Pretty pathetic considering how hot is was out there. My husband did the same ride with me and lost about 5lbs. I just recently moved down to the south from the west and I am having SERIOUS problems with the humidity, one being that I just don’t seem to sweat the other is my inability to control my HR. Anyone had similar problems? I only weigh about 95 lbs, but I can’t imagine why this would matter. Anyone??
Saturday morning…5:15 - 8:15 AM - 53 mile ride from Bergen County up to Harriman State Park in NY and back. 3 hours…Poured sweat the entire time.
64 oz. of Heed/Perpetuem, Iced Venti Cafe Americano and a Venti refill of water and I still didn’t pee. One of the few times that I think I actually put myself in danger (the other times is when I dip into the Lavender Room political debates).
My pal (who never whines) wanted to get off the bike at mile 25. Man, it was ugly.
The good news is that today’s run was pleasant…74 degrees.
After I turned 25, I’m 38 now, I started to sweat alot. During our 9 mile loop I run with the local college team I’ll lose 4-6 lbs depending on the weather. My shorts are soaked, socks and shoes are heavy from the sweat. I quit wearing a shirt because of the extra weight. My arm pads on the bike, I can wring out sweat from them, I love to run in the heat, I guess I have a good cooling system…
Hey Colin, what type of socks are you wearing? I’ve noticed that a lot of those really nice new high end socks, Asics Kyano socks for instance, feel amazing but don’t move moisture very well at all. I work at a specialty running store so I get to try a LOT of socks. For me the best is still a thin sock, Ironman Triathlete UltraLites are still my favorite. I love my super pricey Asics and Brooks socks but they are reserved for cool weather runs only.
Are those the socks by UltiMax? I’ve got a few pair of those, and like them a lot. I also wear the DeSoto socks quite a bit. I think they are my favourite. One of my biggest problems is the sweat streaming down my legs from my shorts. I don’t think socks are going to cure that!!
Do you know what shoes are better for ventilation? I run in Asics 2100s, but I’m going to try the DS trainers. I’m thinking the lighter weight might lead to less absorbtion.
