Wendy Ralf Blog: November

November 1, 2016

Hydration – too little and you get dehydrated, but too much and you get hyponatremia. So how much is the right amount?


Dehydration symptoms:



Weak, rapid pulse

Low blood pressure


Hyponatremia symptoms:

Low electrolyte levels (electrolytes have all been washed out)

Fatigue (muscles need electrolytes to contract and relax)

Brain fuzziness

Brain seizures


So far the best way I have found to work out how much water to have, is as follows:

1. Weigh self before a 1hour run (preferably without clothes)

  Don’t drink anything after weighing or during the run.

2. Weigh self after the run (preferably without clothes).

The difference between the two is how much water you are losing, and need to replace while you are running. I use the same principle for calculating hydration for cycling.


I suggest doing this in winter and summer – so you have the differences between a cold and hot day, where you need more hydration.


Another thing that I do is that I wouldn’t want to down all the water in one go and have it slosh about in my tummy. So If I take the water that I’ve lost and divide it by 6, it will give me a sip of water (approximately) every 10min. This means as I am loosing water (sweating), I’m replacing it with the same amount of water, which hopefully means I don’t need to make loo stops.

It’s also an idea to add electrolytes to your water, so that you are replacing them too at pretty much the same rate that you are sweating them out.


Until next time…

If you have any comments or questions, please email them ( ) and I or the UCAN team will answer them.  The questions and answers will then be posted on here, to help others.



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