Running, Hydration, & Weight Loss
Hot Weather Exercise Fluid Replacement Calories Sabotage Diet Plan
Runners need to replace fluids lost working out in hot weather, but if they are not careful, the extra calories can sabotage efforts to lose weight.
Weight Loss
Many people start exercise programs in an effort to lose weight. Regular exercise can make an important contribution to a weight loss program. Running or brisk walking will burn approximately 100 calories per mile for a 150 pound person. If the extra calories burned through running, walking, or other exercise are not replaced with additional calories consumed, the exercise will contribute to a healthy weight loss program.
It is however important to not overcompensate for the calories burned by exercise with extra calories from more food and beverages. The stealth calories in beverages, needed for fluid replacement in hot weather, can easily add up.
Fluid Loss
Sweating is the body's cooling mechanism, so hot weather exercise, especially running, will cause significant fluid loss. Replacing the lost fluids and electrolytes is important; not doing so can lead to heat exhaustion or potentially fatal heat stroke.
To estimate how much fluid you need to replace after a run, simply weigh yourself before and after running. Sweat soaked clothing will throw off the weight reading, so weigh yourself nude and towel off excess sweat. Each 2 pounds of weight lost is approximately a quart of liquid, or in metric units 1 kilogram is a liter. Remember to account for the fluids you drank during the run.
Do not confuse short term fluid weight loss with long term fat loss. The fluids must be replaced, but beware of the extra calories.
Calories Consumed Replacing Fluids
For a 150 pound person a five mile run will burn about 500 calories. In hot weather losing 4 (or more) pounds of fluid is likely. The runner must therefore drink about a half gallon to replace the fluids lost in this run.
You can find the calorie content of a half gallon of your favorite beverage by reading the nutrition label, remembering that there are 8 cups or 64 fluid ounces in a half gallon, and doing the math. The number of calories in a half gallon of some beverages is given below:
- Apple juice 940
- Beer, light 550
- Beer, regular 820
- Coca Cola 780
- Coffee, latte 780
- Cranberry juice cocktail 1100
- Gatorade 400
- Grape juice 1230
- Grapefruit juice 920
- Lemonade 1050
- Milk, whole 1200
- Milk, 1% 820
- Orange juice 840
- Pineapple juice 1050
- Tomato juice 330
- Water 0
Notice that with the exceptions of tomato juice, Gatorade, and water a runner will consume more calories replacing the lost half gallon of fluids than the 500 calories burned running five miles.
Having important nutrients, milk and juices are important components of a healthy diet. Gatorade and similar sports drinks replace critical electrolytes as well as liquids. Hence you should not completely eliminate these beverages. Just be careful to not replace all your lost fluids with high calorie beverages. Consume them in moderation rather than a half gallon at a time.
You should also not think that it is impossible to lose weight by running. Replace your lost fluids with low or no calorie beverages such as water, diet sodas, artificially sweetened drinks, and light versions of beverages. If you pay attention to the calories you consume replacing lost fluids in hot weather, you will continue to burn more calories exercising.
