After you’ve nished your run, drink some electrolyte drink rst to replace the water and electrolytes, then you can try other drinks and
start eating; it is very important to replace the depleted reserves of water, electrolytes and glycogen right away to recover quickly and
avoid sore, stiff muscles the next day. Some studies have shown that, after you’ve rehydrated and replaced some glycogen, eating a
small amount of protein may also help the muscles and enzyme systems to recover.
*A “balanced electrolyte drink” should contain more potassium than sodium, preferably 80-120 mg potassium and 60-80 mg sodium per
8 oz. It should contain no more than 5% sugar (12 gm/8 oz.) and, for most rapid absorption, the sugar should be glucose. More sodium
causes you to lose potassium reserves with the excess sodium and retains uids in the tissues rather than in muscles and circulation.
Other sugars and carbohydrates must be digested in the small intestine before being absorbed and higher concentrations also pull uids
from the muscles into the stomach and intestines, the opposite of what you need.
Currently, the only drink on the market that meets these criteria is VITALYTE™electrolyte replacement drink; you’ll appreciate the light,
refreshing avor, how smoothly it goes down and that you don’t feel it sitting in your stomach. If VITALYTE isn’t being provided during
your race, you can have friends and teammates give it to you on the course or carry some in small packets or bottles and add water to
make it the proper strength to drink during the race.
** Marathoners and hikers on long treks in dehydrating conditions have suffered severe electrolyte losses after drinking only plain water to
keep hydrated. Rob deCastella, the best marathoner in the world at the time, nished poorly in the 1988 Olympic Marathon and collapsed
in the Rome World Marathon Championships; each time he had pre-hydrated with almost a gallon of water the day before and ushed
out so much of his electrolytes that, in Rome, he needed 4 liters of IV saline to save his life. In the 2000 Chicago Marathon a woman who
had prehydrated in much the same way collapsed during the race and died from the electrolyte losses (“hyponatremia”). Since then, two
more women have suffered the same fate, one in the Boston Marathon and another in the Marine Corps Marathon.
Rob discussed his problems with me after his Rome collapse and used VITALYTE (which I sent to him) before and during his next race,
the Tokyo Marathon, nishing second and feeling ne, much better than he expected considering his training at the time.
Have a great run!
SO, YOU’RE RUNNING YOUR FIRST MARATHON...
By: Bill Gookin, No. 18b (PART 2 OF 2) in a series of occasional reports on wellness and dehydration
* For 40 years athletes have known us as Gookinaid, but we are not just a drink for athletes.
Now the world knows us as Vitalyte™, a drink for everyone. Same fast, effective formula...band new name!
**This article is the opinion, advice and testimonial of the author and your results may vary. If you have a medical
condition involving dehydration or electrolyte imbalance, you should consult a physician before following this advice.
***Documentation on le.