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| Image Source: outsideonline.com |
The human body needs an average of two to three liters of water everyday. When a person is into endurance sports like marathons, he or she might need a bit more to keep the body hydrated as it produces sweat. But what happens when an athlete drinks too much water?
Hyponatremia or low sodium is caused by over-hydration, which happens when sodium concentration levels drop abnormally low because of too much fluid flooding the body. The cells will absorb the excess water and will result in the swelling of the brain, which could lead to nausea, vomiting, cramps, seizures, coma, respiratory arrest, and even death. Marathoners have been known to get hospitalized after a run due to over-hydration. Kelly Barrett (1998), Cynthia Lucero (2002), and David Rogers (2007) were not so fortunate and had succumbed to hyponatremia.
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Runners should educate themselves on what they should and shouldn’t do to avoid over-hydration. Some fear not getting enough water that they stop and drink at every water station they pass until they have an uncomfortable, slushy feeling while running. Others drink a lot of water right after a race, thinking that it will replenish all the fluids they lost by sweating. This is unhealthy, as stomach fluids are absorbed into the bloodstream.
When should a runner drink, and how much? There are different recommendations for different body weights and activities, but only you can tell when and how much. The body has a pretty good thirst mechanism which tells you when you need water and when you’ve had enough. Just drink when you’re thirsty, and you won’t have to worry about over-hydration.
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| Image Source: blog.goodlifefitness.com |
Follow this Steven Rindner Twitter account for more discussion on marathon safety.
