Hydration for Ultra Trail du Mont Blanc Ultramarathon Runners

At Saturday, we are dedicated to optimizing athletic performance through sports nutrition. This article zeroes in on the crucial component of hydration for those participating in the Ultra Trail du Mont Blanc Ultramarathon. We will explore essential elements such as the importance of fluid intake, the role of sodium, and how these elements influence an athlete's performance. For Ultra Trail du Mont Blanc runners, safeguarding optimal hydration levels is essential.

The Consequences of Dehydration on Performance

A slight dip in hydration levels, around 2%, can cause a fall in cardiac output, which signifies the quantity of blood the heart is pumping each minute. This necessitates the heart to work harder in moving blood, and this can lead to diminished performance.

As the level of dehydration rises, there is a corresponding drop in muscular power, mainly because of the decrease in blood volume, affecting the efficient delivery of oxygen and nutrients to the muscles. Moreover, when fluid loss rises, the body’s capacity to cool down through sweating is jeopardized, potentially causing a surge in core body temperature and a further decline in performance.

Finding the Balance: Hydration and Sodium Levels

Achieving harmony between hydration and sodium levels is imperative during intense physical activity. While it is important to prevent dehydration, consuming too much water without sufficient sodium can result in hyponatremia, where sodium levels in the blood drop. Interestingly, the early symptoms of hyponatremia, like headaches, confusion, fatigue, and muscle weakness, are very similar to those of dehydration.

It is advisable to consume a hypotonic solution to maintain appropriate sodium levels in the blood. However, since many athletes don’t consume enough to offset the losses, hypertonic solutions might be necessary to replenish the sodium that is lost through sweating.

Fluid Intake: Deciding on Quantity and Composition

For Ultra Trail du Mont Blanc runners, the typical fluid consumption lies between 0.8 and 1.5 liters per hour of training, without causing gastrointestinal distress. It's imperative that the concentrations of sugars and electrolytes in the fluid do not vastly exceed that of the body (ideally within 10-14%). In training sessions shorter than three hours, consuming solutions with higher carbohydrate concentrations may be advantageous as the immediate energy requirement is more urgent than optimal fluid replacement.

Tailoring Electrolyte Intake

Adapting electrolyte intake is vital during training. Sodium requirements generally range between 500 and 1500mg/L and are affected by factors such as sweat rate, the composition of sweat, environmental temperature, and humidity. Generally speaking, if heavy sweating is noticed, it is likely that additional sodium intake per liter of fluid is necessary.

Options for Replenishing Sodium

A variety of sodium replacement options exist, including specialized sports drinks, gels, and tablets. However, a simple and cost-effective alternative is common table salt. Sodium citrate is also an efficient option, offering a denser concentration of sodium ions compared to table salt. Specifically, sodium citrate contains three sodium ions and one citrate ion, whereas table salt consists of one sodium ion and one chloride ion. This makes sodium citrate a more potent source of sodium and tends to be gentler on the gastrointestinal tract.

In Conclusion

Proper hydration is indispensable for Ultra Trail du Mont Blanc runners, impacting cardiac output and muscle strength. It’s essential to manage hydration and sodium levels effectively to avoid dehydration and hyponatremia. Fluid intake and electrolyte balance should be adjusted according to individual needs, and various options, including table salt and sodium citrate, can be used for sodium replacement. Proper hydration management is key to peak performance.