Category Archives: Extreme Running
Please be careful about the usage of the two. Gatorade/energy drink is for NORMAL recovery of body fluids & salts, like when spent doing sports. ELECTRAL (ORS) on the other hand is when extreme DEHYDRATION HAS ALREADY SET-IN, that is why it is called ORS – Oral Re-Hydration Salts. ELECTRAL is given if the person is still able to hydrate orally otherwise one has to administer a saline drip for recovery from dehydration. Usually this means after a severe & prolonged bout of diarrhea and/or vomiting.
Also be aware that one packet of Electral is to be dissolved in 1 litre of water for it to remain ISOTONIC and Gatorade in 500ml. Electral is basically an isotonic drink and NOT AN ENERGY drink. It has only about 25kcal energy (as sugars) compared to 126kcal in Gatorade.
I had both Electral (ORS) and Gatorade Sports Mix with me so here is a quick comparison. Also picked up values for Enerzal from the FDC website (the manufacturers of both Electral & Enerzal) You will see what I mean, when you realise the salts in Electral are almost 5 times that in Gatorade (taking a 500ml serving of each). Enerzal and Gatorade on the other hand are pretty comparable.
|Price/500ml||Rs. 15||Rs. 7.50||??|
Imagine drinking 2-3 litres of Electral with that much sodium/salt during your marathon !! The total daily requirement for a normal adult person is only 2300-2500mg, if you drink 1 litre of Electral you would have already crossed your daily normal dose and you’re not done yet !
Bottom line, Enerzal may be a more suitable “desi” substitute and definitely the reason why FDC has launched it. It also has other trace minerals which Gatorade does not seem to have (or at least doesn’t put it on the label).
I had posted this to a question on a running forum in reference to a discussion on what to use during the Mumbai Marathon this year – Gatorade or Gel or both – and running hydration in general. The issue came up after it was announced that Gatorade was the new official energy drink partner for SCMM 2012. Hope this helps in understanding the issue a little better.
Yes, the key is not to take both Gatorade and an Energy Gel/Bar together during a marathon. Here is, “hopefully”, a simplified explanation –
Most nutrients are absorbed in the small intestine. The small intestine absorbs nutrients best when they are in an isotonic state (that is the concentration of water to dissolved nutrients is similar to that in the body). If they are in hypertonic state (more concentrated than your body fluids) the body will need to dilute them and therefore it will draw water from the body/cells to get the food/drink into isotonic state. A hypotonic liquid (something like plain water) will also be absorbed quickly but mostly in the large intestine. For those of you who remember your elementary school science this is nothing but the principle of osmosis in action (the lining of different parts of the intestine being of varying permeability will play different roles in the digestive process).
For short duration exercise where you don’t lose a lot of salt and water just using a hypotonic solution (plain water) is enough. For long endurance events where you deplete salts, water and stored glycogen you need an isotonic “energy” solution from which nutrients can be extracted early in the digestive process.
Gatorade is an isotonic energy drink and therefore already in the right concentration to be absorbed in the small intestine. If you have a gel (nothing but an energy drink with the water taken out) and then also drink Gatorade with it, the resulting solution is hypertonic and will start drawing water from your body before the nutrients can be absorbed. Therefore if you are going to use both then alternate between the two (with at least a 30-45 minute gap) and with each gel/bar drink at least 200-300ml of plain water (if not at one go then in a span of 10-15 minutes post gel ingestion). If you don’t drink water with the gel/bar the body is going to draw that water from you leading to eventual dehydration.
Personally I would recommend using just one (Gel/Bar or Gatorade) during a run so that it is easy to keep track of what you are doing. Gatorade would be ideal (already isotonic) but it would be really cumbersome to carry enough of it for your entire long run compared to pouches of gel.
A lot of marathons (including Mumbai earlier with Lucozade) only serve up isotonic “calorie free” drinks which are great for replenishing salts & water but will do nothing to replenish glycogen levels. So watch the label of what you are drinking if you also want energy.
BTW a very simple near isotonic energy drink would be a standard unsweetened juice (Real Active, 100% Tropicana, etc), a pinch of salt with water added to it in a 1:1 ratio. A good and cheap gel could be as simple as a tube of jam (Kissan sells tubes of jam) with maybe some salt (some jams have salts other don’t).
Hope this clarifies.
Very best for the final two weeks of training before SCMM 2012.
Ran an amazing race yesterday – the Bhati 100. This is part of the Globeracers extreme running events. It’s a 100 mile (that’s the 100 in Bhati 100) race right in the middle of rough, thorny and a pretty hot Aravalli hills on the Delhi-Faridabad border. I personally ran the two person 30mile relay and am happy to report that we stood first. Now before you say CRAZY. Read this excerpt from a conversation with a roadside vendor when I asked him for directions to the start point of the Bhati 100 yesterday – This guy was obviously educated since he could read my name off my running bib and asked – “Is there a race”, I said “Yes”. “How long is it” – I was in a bit of quandary with this one since it could be 30, 50 or 100 miles. I decided to go with the extreme – “160 kilometres”. He now shows his knowledge which stumps me a bit – “160km yah 42km” – so he has heard of marathons! “160km” – I repeat. “160km, no person can run so much. Is it a car race !”. “No people will be running from now till tomorrow morning”. Sudden realisation – “Oh. Ok, is it an Army race” – he understands them doing extreme stuff. “No it’s not an army event, just regular people”. He is now completely foxed, suddenly I see his face light up, he has got it! – “How much is the prize money?”. Me – “Nothing”. He is completely bewildered – People want to run 160km; they are not in the Army and there is no prize money!!!
“INSPIRED IDIOTS” was the slogan on the race Tee for Bhati 100. I think that says it all. Hats off to the 100 milers some of whom are still running as I write this !