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Why Runners Need Hydration

in SOS MAGAZINE/Uncategorized

Why runners need hydration

As runners, we tend to focus predominately on our performance – how far and how fast we will run; unfortunately nutrition and hydration tend to be at the end of our priority list.

How about if we said that just by being thirsty you are already dehydrated?  How many of you have turned up for practice or even competition already thirsty?

Take that one step further, 70% of our body is water, muscles are composed of 79% water; a loss of 2% body weight from dehydration can lead to a 20% loss in athletic performance. Water is involved in every single metabolic process of our cells, without this vital fluid, the body cannot recover and work at its best.

SOS Rehydrate

Why do you need electrolytes? 

When we sweat we lose electrolytes along with water, primarily sodium, chloride, potassium and magnesium. When we only drink water or high sugar-content drinks we dilute the few electrolytes left in our blood – this can potentially have severe implications in our health like hyponatremia (low sodium in the blood), cerebral edema, pulmonary edema, impaired temperature control, etc

According to Almond et. al. hyponatremia is an important cause of race-related death and life-threatening illness among marathon runners. Water shift mechanisms throughout the body depend on osmotic forces. Osmotic forces are primarily controlled by sodium. Electrolytes are also important for muscle contraction and that includes the heart.

 

Why not just water?

As mentioned before, too much water and not enough electrolytes can lead to hyponatremia, fatigue, muscle cramping, cardiac arrhythmias etc. Electrolytes maintain water in our body for longer by maintaining the body’s normal osmolarity 290. When we decrease the body’s osmolarity by drinking only water, our body will start producing more urine to try to concentrate the few electrolytes left in the blood – causing further dehydration.

 

Get that electrolyte fix
Get that electrolyte fix

I have my energy drinks, that’s all I need.

Caffeine enhances urine production – dehydrating you faster. Yes, initially you will get an energy boost from them but ultimately you will feel fatigued due to dehydration and energy depletion.

 

I use gels and sports drinks

Energy is stored in the body as glycogen, research has proven that there is no need to consume glucose supplements for a workout that will last less that 60 minutes as glycogen will be broken down into glucose in order to maintain a constant fuel source. Energy gels and sports drinks contain complex sugars that will decrease the water absorption in the gut leading to stomach cramping, bloating and even diarrhea. This will vary according to the type of physical activity, environment and athlete.

 

Is SOS informed Sport ratified?

Yes

We are as anti drug as you are and want to ensure our athletes are safe from any banned substances creeping into our products.

 

What is SOS?

SOS was created by mixing James and Tom’s elite running experience with Blanca’s medical knowledge. Based on the World Health Organization (WHO) Oral Rehydration Therapy (ORT) standards and the American College of Sports Medicine recommendations, SOS provides the optimum amount of electrolytes with the fastest possible absorption capabilities for athletes.

www.sosrehydrate.com

 

Good luck,

 

Dr Blanca Lizaola

SOS co-founder

SOS Rehydrate Top Tips: Its all in the core!

in SOS MAGAZINE/Uncategorized

SOS Rehydrate Top Tips:  Its all in the core!

Our resident fitness guru Sean Bartram of Core Pilates and Fitness gives us his guide to the best core exercises for runners:

Sean Bartram
Sean Bartram of Core Pilates & Fitness. All round rehydrated champion
The main benefit of a strong core to a distance runner is stabilization.   In the simplest of terms, the muscles of the core (abs, hips, glutes, obliques, chest Land back) help maintain an upright torso when running, reducing rotation or flexion which is wasted momentum and therefor wasted energy.   Below are 4 exercises that will increase core strength and stability, aid in injury prevention and increase athletic performance:
  • Plank – Planks are a simple and effective core stability exercise; Planks will strengthen your abs, eretor spinae (the muscles that run up & down your spine), chest, shoulders, quads, and hamstrings. Hold a Plank for 1-minute, rest for 3 seconds and repeat x 4.  If you want to supercharge your planks, try lifting the opposite arm and leg for 2 seconds and alternate for the duration of the plank hold.
  • Hollow Rocker – Start by lying with your back on the ground, arms & legs fully extended. Lift your arms & legs off the ground, and attempt to curve your back so that your whole body makes a smooth “bow” shape. This is the basic “Hollow body” position. Then, begin rocking back & forth.   Most people initially struggle with rocking because of a “flat” spot at your lower back caused by a posterior tilt of the pelvis and arch in the low back.   Engage your lower abs to round out the lumbar arch.    Perform Hollow Rocker for 30 seconds, rest 30 seconds and repeat x 4.
  • Clam Shells – Place a theraband around both legs juts below the knees.  Lie on your side on the floor, with your hips and knees bent 45 degrees. Right leg on top of the left leg, heels together.  Raise your upper knee as high as you can without moving our pelvis or allowing your bottom leg to lift from the floor.   A useful tip is to do this with your back and butt juts off a wall so that you can easily identify if you are “rocking” your hips backwards as you open.   Perform 20 clamshells on each side.
  • Pelvic Peel – Beginner – Lie flat on your back with knees bent, feet flat on the floor and both arms by your sides, palms facing down.  Squeeze glutes, push down through heels and elevate hips until your body forms a straight line from shoulders to knees. Hold for a count of 3 and slowly release hips to the floor.   Repeat x 20.    Intermediate –  elevate one leg, perform 10 single leg pelvic peels per side paying particular attention to not rotate your hips.   Advanced – Place a padded straight bar across your hips with approximately 30-50% of your body weight on the bar and lift and lower the hips as per the beginner pelvic peel.
Now you have worked out its time to buy your SOS here and ensure you are properly hydrated!
Thanks to Sean Bartram at Core Pilates and Fitness 
SOS Rehydrate Top Tips:  Its all about the core
SOS Rehydrate Top Tips: Its all about the core

What have you conquered? #sosconquered competition coming soon

in SOS MAGAZINE/Uncategorized

What have you conquered?

SOS Rehydrate challenges you think what you want to conquer and then let us know in the upcoming competition!

Stay tuned more details to follow

www.sosrehydrate.com

#sosconquered

 

 

The Story of Ultra Runner and SOS Champion Eric Orton

in SOS MAGAZINE/Testimonials/Uncategorized

Eric Orton surely has his hands full – he’s not only an ultra runner, but also a coach, author of The Cool Impossible as well as the coach of the NY Times’ best selling Born To Run. We’re really proud to have Eric in our team of SOS champions and were stoked to have a chat with him during his Mountain Running Academy in Jackson to find out his story. Enjoy!

 

Where and how often do you run?

In the summer, I am on trails and in the mountains for all of my runs.  The mountains are so accessible here in Jackson that I can be on world-class trails either outside my door, in town, and a short drive North to Teton National Park.  I prefer big alpine mountain running with lots of vertical gain and this is what Jackson and the Teton’s are known for.  I tend to focus more on run time than miles because of the slower pace in the mountains and a typical week might be about 12-15 hours of running.

 

What is your SOS story?

I traveled to San Francisco on my book tour and a friend of mine there suggested I try SOS. Being a fat adapted runner, I am very fuel efficiency but still need a high level of electrolytes and when I tried SOS, I could immediately feel the performance gains of the electrolytes and didn’t have to deal with the negative effects of a high sugar and calories based mixture.  It no doubt felt like having an IV drip as a runner partner. I tend to lose a lot of sweat and weight during/after long runs, but this is no longer an issue once I started using SOS.  Not only does this improve my late in the run performance but equally helps my next day recovery time.  I was sold after this and I have come to rely only on SOS for runs up to 2:30 – 3:00 hours, which is huge not to have the need for calories.

 

What is your best running memory?

I have many memories, but one that will always be with me was my first mountain run in the Tetons.  I had spent 11 years running in Colorado before moving to Jackson, and running in the Tetons for the first time was mind blowing.  Everything is much closer to you and you feel like you are part of the mountains, the Tetons are truly world-class mountains with world-class trails.  And this run became so especially because I now knew this was my new home and in that moment, I realized how fortunate I am to live here!

 

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eric4

 

To purchase SOS, please click here

Top 5 tips for running

in SOS MAGAZINE/Uncategorized

Most people never really think about how they run, they just go out there and pile on the miles. Think about it? You learn to swim, learn to drive but no one ever teaches you how to run. We would therefore like to give you a few handy pointers to adapt your running style. After all, if you get the basics right, not only will it reduce injury, it will improve efficiency, speed and more importantly it will increase enjoyment! Running is one of the most accessible sports on the planet it should be something of enjoyment and not labour.

Here are SOS’ top 5 tips for a more enjoyable run.

1. Arms – Arms should move backwards and forwards. Many of you run with arms going across the body. This in turn creates a pendulum effect and means that the rest of your body goes sideways. Running is simple. It’s all about running forwards.
A Handy Tip: If you push your arms back they automatically propel forwards. Moving your arms helps propel your legs. Keep arms and hands relaxed and bent 90 degrees at the elbow.

2. Body – stand tall, think your body is attached to a plum line, lean from ankles. Many lean from the waist, which means that you impact directly into the ground. You need to be pushing the ground behind you.
A Handy Tip: Stand tall on tiptoes. Lean from the ankles, keeping body straight and at the point you loose balance is the position of your best running angle.

3. Relax – A relaxed body = less energy expended.

4. Quicker Cadence – Quicker cadence prevents overstriding. This doesn’t mean running quicker, it just means moving your legs through faster so you spe
nd less time on the ground.

5. Stay Hydrated – Remember a 2% loss in body weight through sweating can lead to a 20% loss in any performance.

Enjoy our rehydrated world and even more so when running the right way!

SOS4runners

 

SOS Rehydrate review in Athletics Weekly

in SOS MAGAZINE/Uncategorized

This weeks Athletics Weekly has just arrived and they are giving SOS rehydrate the low down.  Check out the link so see what they have to say as they join our rehydrated world!

http://www.athleticsweekly.com/featured/product-review-sos-rehydrate-1794/

 

SOS Rehydrate, Sir Ben ainslie onedition
SOS Rehydrate, Sir Ben ainslie onedition
SOS Rehydrate onedition
SOS Rehydrate
onedition

 

 

 

 

 

 

 

 

 

 

 

 

 

 

#send4sos

#sos4running

#athleticsweekly

#running

#rehydration

#recovery

 

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