The Importance of Electrolyte Replacement for Runners: Navigating the Sodium Debate

Running is an exhilarating activity that offers numerous health benefits, but it also comes with its challenges. One of the most critical aspects of running, especially for long-distance runners, is managing sweat and the consequent loss of electrolytes. Among these electrolytes, sodium plays a crucial role in maintaining performance and preventing cramps. However, the right approach to replenishing these lost electrolytes is a subject of debate.

The Debate: Sodium vs. Balanced Electrolytes

Several schools of thought exist on how best to replenish electrolytes during a run. One perspective emphasizes the importance of a balanced intake of magnesium and potassium alongside sodium. Proponents of this view suggest that sipping water with the right balance of these electrolytes can effectively prevent dehydration and support muscle function during a run. The idea is to maintain a steady intake of fluids without overwhelming the body with too much sodium at once.

On the other hand, there are those, like myself, who swear by-products with high sodium content, such as LMNT. As a heavy sweater, I leave a noticeable white film on my running gear after a long run. This visible salt residue is a testament to the significant sodium loss I experience. Before discovering LMNT, I often faced severe cramping, particularly around the 28km mark. However, since incorporating LMNT into my hydration routine, my cramping issues have significantly diminished, provided I hydrate properly the evening before, as well as before and during the run.

The Science Behind Sodium and Hydration

Research supports the need for sodium replenishment during long runs, particularly for heavy sweaters. Sodium is essential for maintaining fluid balance, nerve function, and muscle contraction. When we sweat, we lose not only water but also significant amounts of sodium. If this lost sodium is not replaced, it can lead to hyponatremia (low blood sodium levels), which can cause muscle cramps, fatigue, and even more severe health issues.

According to a study by the American College of Sports Medicine, the loss of fluid during a run causes the blood to thicken, making it more challenging for the heart to pump. As the body tries to cool itself, blood moves closer to the skin’s surface, increasing the risk of dehydration. Hydrating with the right electrolyte balance helps maintain blood volume and prevents the thickening of the blood, ensuring efficient circulation and cooling.

My Experience with LMNT

Using LMNT has been a game-changer for me. The high sodium content, paired with a balanced mix of potassium and magnesium, aligns well with my hydration needs. Since switching to LMNT, I’ve noticed a marked decrease in cramping and overall fatigue during my long runs. The key for me has been consistent hydration, not just during the run but also in the hours leading up to it. This proactive approach ensures that my body is well-prepared to handle the electrolyte loss that comes with heavy sweating.

Conclusion

The debate over the best way to replenish electrolytes during a run is ongoing. However, the importance of sodium cannot be overstated, especially for those who sweat heavily. Whether you choose a balanced electrolyte solution or a sodium-focused product like LMNT, the key is to listen to your body and adjust your hydration strategy accordingly. Proper electrolyte management can make a significant difference in your running performance and overall experience.

For more insights and tips on running, stay tuned to our blog. Happy running!

Sources:

1. American College of Sports Medicine. (1996). Study on fluid and sodium balance, https://pubmed.ncbi.nlm.nih.gov/9303999/

2. LMNT Research. https://science.drinklmnt.com/did-you-know/performance-hydration/

3. Balanced Electrolyte Advocates. (1989). Magnesium and potassium in hydration, https://www.ncbi.nlm.nih.gov/books/NBK234935/

My Top Ten Books on Education and Learning: The First Half of 2024

For those who know me, you know I love to read. In 2024, I’ve read 50 books so far, mostly non-fiction. I have a particular fondness for memoirs, autobiographies, and biographies. However, I have also read a few fiction novels this year, and my favourite has been “The Covenant of Water.” If you haven’t read it, the story draws you into the narrative in a way that makes you feel like you are experiencing everything alongside the characters. It’s a beautiful story set in India. But I digress. I’ve also read several books on running, which I’ll share later. For now, here are my favourite books on learning and education. I hope you enjoy the list!

1. Shifting the Balance: 6 Ways to Bring the Science of Reading into the Balance

Written by Jan Burkins and Kari Yates, this book offers practical strategies for integrating the science of reading with balanced literacy instruction. It emphasizes six key shifts to improve reading instruction and student outcomes focusing on actionable steps teachers can implement immediately to bridge the gap between current practices and research-based methods.

2. Proust and the Squid: The Story and Science of the Reading Brain

Maryanne Wolf delves into the evolution of the reading brain, tracing its development from ancient times to the present. She explains how the brain learns to read, the neurological processes involved, and the profound impact of literacy on human cognition and culture. Wolf also discusses the implications of digital media on reading and brain development. This was an outstanding read! Probably my favourite this year!

3. Mathematics for Human Flourishing

Francis Su presents mathematics as a deeply human endeavour going beyond numbers and equations. He argues that math can foster important virtues such as beauty, truth, justice, and love. Through personal stories and reflections, Su illustrates how math contributes to personal growth and helps individuals find meaning and purpose in life.

4. Reconnect: Building School Culture for Meaning, Purpose, and Belonging

Doug Lemov and Colleen Driggs provide insights into creating a positive and inclusive school culture. They offer practical strategies for building a sense of community, purpose, and belonging among students and staff. The book emphasizes the importance of relationships, routines, and rituals in fostering a supportive and engaging learning environment.

5. Ungrading: Why Rating Students Undermines Learning

Edited by Susan D. Blum, this collection of essays explores the ungrading movement, advocating for alternative assessment methods that focus on learning and growth rather than traditional grades. Contributors discuss the negative impacts of grading on student motivation and propose various approaches to assess student learning more meaningfully. This book will challenge your views.

6. The Writing Revolution: A Guide to Advanced Thinking Through Writing

Judith Hochman and Natalie Wexler present a comprehensive guide to teaching writing across the curriculum. Their approach emphasizes explicit writing instruction to develop students’ critical thinking and communication skills. The book provides practical strategies and exercises for integrating writing into various subjects, helping students to organize their thoughts and express themselves clearly. One strategy I took away immediately from this book was the Because, But, So strategy and students loved it!

7. Outsmart Your Brain: Why Learning is Hard and How You Can Make It Easy

Daniel T. Willingham explains the cognitive challenges that make learning difficult and offers research-based strategies to overcome them. He provides practical advice for students and educators on ways to improve memory, comprehension, and problem-solving skills. Willingham’s insights are grounded in cognitive psychology and aim to make learning more effective and enjoyable.

8. The Knowledge Gap: The Hidden Cause of America’s Broken Education System and How To Fix It

Natalie Wexler explores the root causes of educational inequities in America, focusing on the lack of content knowledge in curricula. She argues that a content-rich education is crucial for closing the achievement gap and improving student outcomes. Wexler provides evidence-based recommendations for curriculum reform and highlights successful examples from schools across the USA, and I would add Canada. This book challenged my perspective, and is my 2nd favourite so far!

9. Why Knowledge Matters: Rescuing Our Children From Failed Educational Theories

E.D. Hirsch Jr. makes a compelling case for a knowledge-based curriculum, criticizing current educational practices that devalue content knowledge. He argues that a shared body of knowledge is essential for student success and social cohesion. Hirsch provides a historical perspective on educational reform and offers practical solutions for implementing a knowledge-rich curriculum.

10. Teachers These Days: Stories and Strategies for Reconnection

Jody Carrington and Laurie McIntosh share stories and strategies for educators to reconnect with their passion for teaching. The book provides practical advice and inspiration for fostering meaningful connections with students, emphasizing the importance of relationships, empathy, and emotional resilience. Carrington and McIntosh highlight the challenges and rewards of teaching in today’s educational landscape.

Running in Humidity: Challenges and Strategies

For the past few weeks, we’ve experienced intermittent heat waves. As the temperature rises, humidity increases, forcing me to get up earlier than usual to run when it’s cooler, typically around 15-17 degrees Celsius. However, the heat rises quickly within a short period, and so does the sweating. To replenish the fluid loss, I’ve been drinking LMNT high-sodium drinks with electrolytes.

This year has been particularly unusual. For the past three years, running during the summer has been under drought conditions, so the air has been dry. But this year, the humidity levels are hovering around 80-90% in the early mornings, then dropping during the day when the temperature soars to 34-36 degrees Celsius. This shift has significantly affected my running as I prepare for the Edmonton Marathon later in August.

The Impact of Humidity on Running

Running in high humidity has been challenging. I’ve noticed more laboured breathing, an increased heart rate, excessive sweating, and an overall higher effort. I spoke to a fellow runner friend, Melissa Doolaar, about how she’s enduring the high humidity levels while training for the upcoming Chicago Marathon this fall. She mentioned it’s tough but added, “It’s a poor man’s alternative to high altitude training.” I guess I'll take this humidity if it makes me a better-conditioned runner, but it made me wonder why it feels so difficult.

Understanding the Challenges

Curious to understand the reasons, I did some research. What I found was fascinating. Numerous studies have shown that increased humidity can double and triple a person’s effort from 50% humidity to 80-90% humidity.

Why is Running in Humidity Harder?

1. Thermoregulation: Our bodies rely on sweating to cool down. In high humidity, sweat doesn’t evaporate as effectively, making it harder for the body to regulate its temperature. This can lead to overheating and increased exertion.
2. Cardiovascular Strain: When the body can’t cool down efficiently, the heart has to work harder to pump blood to the skin’s surface to aid in cooling. This results in a higher heart rate and greater cardiovascular strain.
3. Breathing Difficulties: Humid air is denser and contains more water vapour, making it harder to breathe. This increased resistance can make breathing feel more laboured and reduce oxygen intake.

Strategies to Cope with Humidity

1. Hydration: Staying well-hydrated is crucial. Drinking electrolyte-rich fluids like LMNT can help maintain the balance of salts lost through sweat.
2. Acclimatization: Gradually acclimating to humid conditions can help. Start with shorter, less intense runs and slowly increase duration and intensity.
3. Early Morning Runs: Running early in the morning when it’s cooler can mitigate the effects of humidity. As mentioned, temperatures around 15-17 degrees Celsius are more manageable.
4. Appropriate Gear: Wearing light, moisture-wicking clothing can help manage sweat and keep the body cooler.
5. Pacing: Adjusting your pace and listening to your body is essential. It’s okay to slow down and focus on effort rather than speed.

Conclusion

Running in high humidity presents unique challenges, but understanding and preparing for these conditions can help. As I continue training for the Edmonton Marathon, I’ll be incorporating these strategies to manage the humidity and stay on track. Remember, every runner’s experience is different, so find what works best for you and stay safe out there.

References

1. Galloway, S. D. R., & Maughan, R. J. (1997). Effects of ambient temperature on the capacity to perform prolonged cycle exercise in man. Medicine and Science in Sports and Exercise, 29(9), 1240-1249.
2. Cheuvront, S. N., & Haymes, E. M. (2001). Thermoregulation and marathon running: biological and environmental influences. Sports Medicine, 31(10), 743-762.
3. Montain, S. J., & Coyle, E. F. (1992). Influence of graded dehydration on hyperthermia and cardiovascular drift during exercise. Journal of Applied Physiology, 73(4), 1340-1350.

Consort School: A Year of Growth and Achievement

As I reflect on my first year as the Principal of Consort School, I am filled with immense pride and gratitude for our incredible community of staff, students, and parents. Together, we have navigated a year of significant growth and accomplishment, laying the foundation for a thriving educational environment.

Building a Strong Foundation

One of our primary focuses this year was to create a robust and clear framework for our school operations. This began with the introduction of a new Student Handbook. Our goal was to ensure that every student and parent understands the policies, expectations, and resources available to them. This comprehensive guide has helped streamline our processes and foster a sense of consistency and fairness across the school.

Enhancing Communication

Recognizing the importance of clear and effective communication, we also developed a new communication strategy. This initiative aimed to improve the flow of information between the school and our families, ensuring everyone stays informed and engaged. Whether through newsletters, social media updates, or our revamped website, we are committed to keeping our community connected.

Empowering Student Leadership

We believe in nurturing leadership skills among our students, which led to the establishment of our new Student Council. This council provides a platform for students to voice their opinions, contribute to school decisions, and spearhead various projects and events. The enthusiasm and creativity of our student leaders have been truly inspiring.

Mentorship and Support

This year, we introduced the Alberta Mentorship Initiative, a program designed to provide students with additional guidance and support. By connecting students with mentors, we aim to foster personal growth, academic success, and a sense of belonging. The positive impact of these mentor relationships has been evident throughout the year.

Redefining Parent-Teacher Interactions

In a bid to make our parent-teacher interactions more meaningful and productive, we replaced traditional Parent-Teacher interviews with Student Success meetings. These meetings offer a more holistic view of each student’s progress, strengths, and areas for improvement. By involving students in these discussions, we encourage them to take an active role in their educational journey.

Embracing Outcomes-Based Assessment

We have also made strides in creating more awareness of Outcomes-Based Assessment. This approach focuses on the actual learning outcomes of students, rather than just their grades. It allows us to provide more targeted support and ensure that each student is mastering the essential skills and knowledge they need.

Promoting Health and Wellness

Recognizing the importance of physical health in overall student well-being, we launched The Morning Mile program. Every morning before school starts, students have the opportunity to run a mile. This initiative has not only promoted fitness but also helped students start their day with energy and a positive mindset.

A Thriving Community

The atmosphere at Consort School has been amazing, with staff, students, and parents rallying together to support these initiatives. The sense of community and collaboration has been a driving force behind our successes this year. I am deeply grateful for the dedication and hard work of everyone involved.

As we look ahead to the next year, I am excited to build on the momentum we have created. There are many more goals to achieve and opportunities to explore. Together, we will continue to make Consort School a place where every student can thrive and succeed.

Thank you for being a part of this incredible journey. Here’s to another fantastic year at Consort School!