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How to drink while running: gulp, don’t sip
July 7, 2009By Alex Hutchinson
From an interesting interview with University of Pittsburgh sports nutritionist Leslie Bonci, the author of Sports Nutrition for Coaches, in the New York Times:
Q: Should we keep sipping fluids while we’re exercising?
A: How we drink can make a difference in how optimally we hydrate our body. A lot of people sip liquids, but gulping is better. Gulps of fluid leave the stomach more rapidly. It’s important to do this. It seems counterintuitive, it seems like gulping would cause a cramp. People are more likely to have stomach cramps sipping because fluid stays in their gut too long.
When you take more fluid in, gulps as opposed to sips, you have a greater volume of fluid in the stomach. That stimulates the activity of the stretch receptors in the stomach, which then increase intra-gastric pressure and promote faster emptying. This is why gulping is preferred.
Definitely news to me! The whole interview is worth a read, as a reminder of sports nutrition basics.
Alex Hutchinson
Alex Hutchinson is the author of "Which Comes First, Cardio or Weights? Fitness Myths, Training Truths, and Other Surprising Discoveries from the Science of Exercise," published in 2011 by McClelland & Stewart (http://CardioOrWeights.com). He is a senior editor at Canadian Running, and a regular columnist on the science of fitness for the Globe and Mail. Alex competed for the Canadian national team in track, cross-country and road running between 1997 and 2008.
Also by Alex:
- For nitrate endurance boost, stick to beet juice and avoid supplements
- A new running injury to worry about?
- Pacing and "deliberate practice"
Want to read more?
Go to Alex's archive
