After a fairly traumatic attempt at my first 30km run this weekend, hampered and eventually smashed by 32C we are planning to get back on the horse again, depending on the weather, before we have to reach for 34 in a few weeks. No more walking, no more stopping at supermarkets and back gardens, no more finishing at a run pace that was actually slower than my walk pace!
Ive been researching hydration, trying to figure out how much i need to drink to avoid bonking like that again..this table from Australian Institute of Sport is interesting although i plan to do the before and after weight tests to make it more accurate...either way it seems like a litre an hour when it's over 20C is about right....
RUNNING
| Exercise type | Sex | Intensity | Sweat rate (L/h) | Ambient temperature (°C) | Relative humidity (%) |
| 10 km | f | 12.8 km/h | 1.49 | 19-24 | - |
| m | 14.6 km/h | 1.83 | 19-24 | - | |
| 30 km | - | - | 1.25 | 9-17 | 30-90 |
| 2 hours | m | 63% VO2max | 1.41 | 22 | 40-45 |
| 42.2 km
| - | 9.3-15.5 kg/h | 1.1 | 21-26 | 50-60 |
| f | 9-12 km/h | 0.54 | 6-24 | 45-85 | |
| m | 9-12 km/h | 0.81 | 7 | 45-85 | |
| m | 8.7-16.1 km/h | 0.96 | 10-12 | 73 | |
| m | 15.9 km/h | 1.52 | 20 | 37 | |
| - | 9.8-15 km/h | 0.69-1.27 | 12-23 | - | |
| 56 km | - | 10.4-14.8 km/h | 0.96-1.00 | 11.3-25.8 | - |
| 80 min | m | 70% VO2max | 1.43 | 20 |
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