I don’t have a background in physiology, so I’d like to know the differences between sipping water (mouthfuls over a period of time) and gulping it down (say 0.5-1 liter at a time) in terms of hydration/rehydration, not in terms of a sloshy stomach. Of course I don’t gulp a liter and immediately go or a long or intense run/swim.
Is there a difference? Logic tells me no, since it all goes thru the kidneys anyhow and gets there via the blood stream, probably a solubility limit for the blood to transport this, and only so much can be absorbed at a time. Experience tells me yes, I gulp down a bunch, pee clear for a few hrs, then its back to a fair yellow, as if the influx of water has been worked out.
Before a workout, during a workout, and after the workout, is there a difference? How about during a race (higher intensity, stomach dealing with GU’s powerbars all day), and finally how about electrolyte drinks.
There is a difference between sipping and gulping. Water is not absorbed through the stomach, but rather the small intestine just after the stomach. There is a sphincter gatekeeper between the two. A bolus in the stomach triggers the sphincter to open and empty the stomach. Usually, sips aren’t enough to trigger this opening and fluid will accumulate in the stomach until there is enough to trigger the sphincter to open. So if you ever want to get hydrated as fast as possible, drink many gulps of water. That is not to say that sipping is a bad idea, but if you get behind, remember gulping may help.
Here is some more that I found after my previous post, this says it much more elequently than I:
For liquids, the principle determinant of rate of gastric emptying is volume and, secondarily, composition. If the liquid is low in nutrients (e.g. Evian bottled water), there is an exponential relationship between volume and rate of emptying - large volumes empty at an exponentially faster rate than small volumes.
However, if the fluid is hypertonic or acidic or rich in nutrients such as fat or certain amino acids, the rate of gastric emptying will be considerably slower and non-exponential. Indeed, the rate of gastric emptying of any meal can be predicted rather accurately by knowing its nutrient density. Nutrient density is sensed predominantly in the small intestine by osmoreceptors and chemoreceptors, and relayed to the stomach as inhibitory neural and hormonal messages that delay emptying by altering the patterns of gastric motility. The presence of fat in the small intestine is the most potent inhibitor of gastric emptying, resulting in relaxation of the proximal stomach and diminished contractions of the distal, “gastric grinder” - when the fat has been absorbed, the inhibitory stimulus is removed and productive gastric motility resumes.
Interesting, I like your explaination better. So if I get it, then sipping just postpones this dumping action from the stomach to the small intestine. At that point, its say the same volume as if you gulped a bunch and the stomach dumped, and therefore the small intestine is dealing with the same issue in both cases of water absorption rates.
So how about during a long race where you’ve been pounding the GUs and gatorade. They always suggest to drink w/ water, but I’m beginning to see why by your second post. Keeping hydrated and eating the gels, etc will help keep from getting that heavy stomach/rock in the stomach feeling as if your stomach isn’t digesting anything?
Thanks, and thanks for posting, I was beginning to think this post was going to slip into the depths of the forum.
So how about during a long race where you’ve been pounding the GUs and gatorade. They always suggest to drink w/ water, but I’m beginning to see why by your second post. Keeping hydrated and eating the gels, etc will help keep from getting that heavy stomach/rock in the stomach feeling as if your stomach isn’t digesting anything?
The second post deals with this situation. Anything with more “stuff” in it beyond just plain water will take longer to digest. The more concentrated the stuff in your stomach, the longer it will take. It will sit in your stomach and wait until some water comes in to dilute, or worse yet, sometimes water may be drawn out of your body into your stomach which will actually dehydrate you further. That is why you are in a world of hurt when you throw down a Gu or really concentrated Gatorade with no water. Water is the cure all in my mind, it flushes stuff through and I find it “resets” my stomach if I pound enough when not feeling well during a race
When I was a naval aviator, our physiologists always told us that if we went down and had water with us, to drink it all right away rather than sip it over a long period of time. So, I guess that lends weight to the gulping theory. However, when I am running hard or hammering on the bike, I tend to sip rather than gulp, because gulping either causes me to get too out of breath or to choke.
Most underrated post of the week. Maybe the month. Thanks for the info Russ and thanks for bringing this up. I never knew any of that and may explain some of my most recent stomach issues.
Thanks again this is awesome.
Mark