Hydration and Performance

An Article for the UAE Running Team

As an introduction to myself - I am a UK trained Nutrition Adviser, a father of two girls and a fellow athlete, having competed in triathlons, marathons and endurance surf-ski events. Some time ago I spent seven years living in the UAE I developed a deep respect for training in these conditions, and a clear understanding of how correct nutrition is essential for both performance and safety.

This introductory article covers the basics of hydration for running. As we move into the summer months and temperatures rise, getting this right becomes not just a performance issue but a health one.

How Much Water Do You Actually Need?

Water requirements are highly individual and depend on body weight, age, fitness level, training intensity and the environment you are training in. Rather than suggesting a specific daily figure, I would encourage each of you to take a few minutes to understand your own personal baseline. One of the more scientifically rigorous tools available can be found at www.gigacalculator.com/calculators/water-intake-calculator.php.

Use this as a starting point, particularly during UAE summer training. The combination of extreme heat and high humidity means your body is working significantly harder to regulate its temperature than the calculator assumes. Treat whatever figure you receive as a baseline, particularly on training days and always consult a healthcare professional if you have any specific medical considerations.

Hydration — More Than Just Water

We need water for a number of different reasons, but hydration is not simply about consuming water - it is about maintaining the correct balance of electrolytes in our bodies. In fact, drinking large amounts of plain water without replacing electrolytes can actually dilute the balance in our cells, leaving us feeling worse not better.

The key electrolytes we need are:

• Magnesium

• Potassium

• Calcium

• Sodium
  

When our cells have these electrolytes in the right balance they are able to produce ATP (energy) and perform essential functions such as muscle contraction and relaxation. As runners, these two things are non-negotiable. Without them we become exhausted, our performance drops and we suffer from cramps. Fortunately our bodies are remarkable machines and can maintain the correct electrolyte balance from the food we eat - but they can only be pushed so far. Even a well-conditioned athlete is not built for the stresses of training in UAE summer conditions, and the body needs help.

Why Heat Makes It Worse

Heat causes excessive sweating, and sweat takes a specific toll on our electrolyte balance. Our bodies tend to retain sodium while losing other electrolytes through sweat, this is an evolutionary response from a time when sodium was scarce. The result is that potassium and magnesium, both essential for muscle relaxation, are depleted faster than sodium. This imbalance is one of the primary causes of cramping during and after exercise in hot conditions.

The UAE summer adds a further layer of difficulty - high humidity means sweat does not evaporate efficiently, reducing the body’s ability to cool itself, so we sweat even more. This makes electrolyte management even more important than it would be in a dry heat environment of our wonderful winter months.

The Role of Stress

Stress is not just caused by a disagreement or a difficult day - physical exertion is itself a significant stressor on the body, despite the good intention. As runners we place considerable demands on ourselves, and this does not come without a cost.

When we are stressed - physically or emotionally - it activates the sympathetic nervous system, our fight or flight response. This floods the body with stress hormones and triggers the urge to urinate, as the body attempts to lighten its load ready to run away. As with sweating, urination causes us to retain sodium while losing other electrolytes, further affecting energy levels and increasing the risk of cramping.

There is no way to avoid physical stress when training - it is precisely this stress that forces the body to adapt, building stronger muscle fibres and improving performance over time, all of the things that as athletes we need. What we can do is manage recovery intelligently.

How to Manage Your Electrolyte Balance

Support your body through food

• Magnesium: nuts, seeds, dark leafy greens such as spinach and kale

• Potassium: bananas, avocados, sweet potatoes, coconut water

• Calcium: broccoli, dairy products

• Sodium: replace your table salt with Himalayan sea salt, which contains a better mix of electrolytes rather than sodium alone
  

Smart Recovery

For recovery, consider taking a magnesium salt bath after long or demanding sessions. As well as being restorative for the mind, your body will absorb some magnesium through your skin, helping tired muscles to relax and reducing soreness.

On recovery time - many of you will have a Strava or GPS watch that provides a suggested rest period based on relative effort during your workout. This is grounded in real science and is a useful starting point. Combine it with listening to your body, and work with a healthcare professional if you are managing an injury. Rest is not weakness - it is where adaptation and growth happens.

Sports Drinks

As a general rule I suggest avoiding high-sugar sports drinks unless they are genuinely necessary. Sugar is a mild diuretic and will increase urination, working against your goal of maintaining good electrolyte balance. For most races up to 10km you will not need additional carbohydrates during the event itself, hydration should be your focus.

There are electrolyte drinks available that provide a good mineral mix while keeping sugar content low - these are worth exploring. A natural alternative is coconut water, which is high in potassium and magnesium and widely available here in the UAE. Another option is Humantra, a recovery drink, is worth considering. I have no affiliation with coconuts or any other drink :)

I will expand on carbohydrate loading and nutrition for longer endurance events in a future article.

Where to Start

You do not need to overhaul everything at once. Start by making a few small adjustments and see how your body responds:

• Introduce some of the electrolyte-rich foods mentioned above into your regular meals

• Swap table salt for Himalayan sea salt

• Try coconut water as a post-run recovery drink

• Respect your recovery time - listen to your Strava and your body

• When training has taken its toll, a magnesium salt bath is a simple and effective way to recover

• Calculate your water intake requirements, use that as a base and adjust as required.
  

I wish you all a healthy and enjoyable summer season of running. The conditions ahead are demanding but they also make us stronger - with the right preparation, there is no reason they should hold you back.

See you on the track!

Nicholas Walton-Cole | DipNA

The information contained in this article is intended for general educational purposes only and does not constitute medical or nutritional advice. Individual requirements vary and the guidance provided should not replace consultation with a qualified healthcare or medical professional. Always seek professional advice before making significant changes to your diet, hydration or training regime, particularly if you have an existing health condition.