With a single car accident victim requiring up to 100 pints of blood, there is a perpetual need for hospitals to maintain an adequate blood supply. The American Red Cross reports that as of 2006, 9.5 million people come forward every year to help fill this need, donating blood to sustain people they may never see. Donating blood should not pose a major obstacle to training for the average recreational runner. In most cases, your generous act will cause you to postpone your run only for a day.
Features
Giving blood is not only an altruistic gesture, but is simple and safe. A sterile needle is used once for each donor, and then discarded. Before giving blood, you will be given a mini-physical in which your temperature, blood pressure, pulse and hemoglobin levels are checked. The actual donation -- which removes about a pint of blood from your store of roughly 10 pints -- usually takes less than 12 minutes. The American Red Cross reports that one donation can save the lives of up to three people.
Effects
According to a 1998 article in "The Post-Standard," your total blood volume will return to normal within two to three days post-donation as long as you receive sufficient hydration. During the time it is lowered, your body may have a decreased ability to dissipate heat and maintain temperature. In contrast, bringing red blood cell counts back to normal can take as long as six weeks; a lowered red blood cell count can impair the body's ability to carry oxygen from the lungs to the legs. Although a casual runner is not likely to notice the effects, blood donation is not recommended for endurance athletes who will soon be competing. "The Post-Standard" states that competitive athletes -- particularly distance runners -- report sudden decreases in their performance of up to 10 percent following blood donations.
Expert Recommendations
Marvin Adler, M.D., medical director of the Boston Marathon, says that people who are not world-class athletes should not be concerned about the effect of blood donation on performance. Although your hemoglobin levels will be lower than normal, you will probably be unaffected, as long as you are not iron-deficient. According to Prentice Steffen, M.D., a physician specializing in sports medicine in San Francisco, you should not run if you have given blood that day; a short, easy jog or run the next day is fine.
Recovery
In addition to avoiding strenuous exercise post-donation, you should drink plenty of liquids to replenish lost fluids. Steffen notes that you should hydrate well the day before, the day of, and the day following the donation. Donald M. Christie, Jr., M.D., an editorial board member of "Sports Medicine" concurs, urging hydration as the best recovery strategy. The color of your urine is a good way to determine if you are dehydrated. Clear or light-colored urine indicates good hydration, while dark yellow or amber urine can indicate dehydration. The American Red Cross also advises eating iron-rich foods -- such as red meat, poultry and iron-fortified cereals -- before and after your donation.
