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## The Science Of Hydration

, 23:30, 3 December 2011
Example Sodium Losses
Here are some hypothetical examples
* Adam, a fit, heat acclimatized runner, weighs himself before and after his four hour run and the difference is 8 pounds, which is roughly equivalent to 8 pints /4 liters of sweat. We Based on 1 liter/hour of sweating we estimate that Adam has lost 0.4 grams of sodium per pint, for a total of 3.2 grams of sodium, which is 8 grams of salt or about 1.3 2 teaspoons. * Bob, a fit, but is not heat acclimatized runner, weighs himself before and after his run and the difference is 10 losses 9 pounds, which is roughly equivalent to 10 in three hours (9 pints of /4.5 liters). From the sweat. We rate we estimate that Bob has lost 0.7 grams of sodium per pint, for a total of 7 grams of sodium, which is 17 grams of salt or about 3 teaspoons.* Charlie, a fit, but not heat acclimatized runner, weighs himself before and after his run and the difference is 8 pounds, which is roughly equivalent to 8 pints of sweat. Charlie had also consumed 80 ounces of Gatorade on the run. This gives an estimate of 8+5=13 pints of sweat. At 0.7 grams of sodium per pint, that’s a total of 9 grams of sodium, which is 23 grams of salt or about 4 teaspoons. The Gatorade provided approximately 1 gram of sodium, or a 1/2 teaspoon. * For the next run, Charlie changes his drink to add 1/4 teaspoon of extra salt to his Gatorade3. He sweats and drinks the same amounts as the previous run. This time, his drink provides him with 4.7 grams of salt, or 3/4 teaspoon of saltteaspoons.
=Sweat Rates While Running=
8,036
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