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I was always wondering if there was a danger in driking too much water. Thought this was an interesting article and wanted to share.
WHEN TOO MUCH WATER CAN BE DANGEROUS
Endurance Athletes Need to Drink the Right Fluids to Avoid Hyponatremia Kailua-Kona, Hawaii October 14, 2000 A 1999 study of the New Zealand Ironman Ultradistance Triathlon found that, of 330 race finishers studied, 18% were hyponatremic. Hyponatremia was three times more common among the female finishers (45%) as the males (14%). This occurs when the concentration of sodium in the blood drops to a potentially life-threatening level due to drinking too much water or other fluids that do not contain sodium. Why do women tend to be at greater risk? Randy Eichner, M.D., physician for the Hawaii Ironman Triathlon World Championship, and professor of medicine and team physician at The University of Oklahoma, thinks most of it is simply because women and beginning athletes are usually the most hypervigilant about staying hydrated. “They drink lots of water in the weeks leading up to the race and then stop at every fluid station along the course,” explains Eichner. “Drinking is important, but the problem is that they drink only water.”
Everyone knows it is important to hydrate, but many people – two out of every 10 runners – according to Runner’s World, don’t realize it is possible to drink too much water, leading to hyponatremia. The condition is considered rare, but many exercise scientists and sports nutritionists believe hyponatremia happens more often than people realize. This is a serious issue with triathlon participation on the increase. According to a spokesperson for USA Triathlon, the sanctioning body for all official triathlons, the percentage of registered female members more than doubled in the last nine years from 11 percent in 1991 to 27 percent in 2000. “The last thing we want to do is scare people into not drinking enough during exercise because
dehydration is still more common than over-hydration,” said Lisa Dorfman, M.S., R.D., sports nutritionist and ironman triathlete. “However, triathletes, especially Ironman distances, should consider not only the amount of fluid, but also the type of fluid they drink during endurance exercise.” Recently published research shows consuming a sports drink does a better job than water in replacing the sodium lost during intense exercise like marathons and can help prevent the development of hyponatremia (Rehrer et al). Sports drinks with the optimal amount of sodium (at least 100mg per 8oz) are designed to promote rapid fluid replacement and maintain normal fluid balance. When blood sodium levels fall too low, the body is unable to maintain normal fluid balance and this can lead to nausea, muscle weakness, disorientation, and in extreme cases, seizures, coma or death. “The best and easiest way to hydrate properly during a triathlon is to drink a sports drink like Gatorade that contains the electrolytes sodium and potassium,” advises Dorfman. “Sports drinks will speed fluid absorption and replace the electrolytes you lose when you sweat. Water doesn’t have any electrolytes.” Dorfman and Eichner offer the following recommendations to help runners avoid the dangers of hyponatremia:
· Choose sports drinks instead of water to hydrate; a sports drink like Gatorade provides the electrolytes needed to keep blood sodium levels balanced
· Focus on a salty diet in the weeks leading up to the race. Now is NOT the time to limit salt intake
· Know the warning signs of hyponatremia: nausea and vomiting, muscular weakness, headache,
lethargy, disorientation and confusion
· Listen to your body. If you are experiencing these symptoms, stop running, take a break and have a salty snack or sports drink to bring up your blood sodium level Eichner also points out that some people are just naturally “salty” sweaters, having sweat “that burns the eye.“ Runners whose sweat leaves a “cakey white” residue on the skin or who have sweat that tastes extremely salty could be at a greater risk of hyponatremia.
For more information about hyponatremia, visit the Gatorade Sports Science Institute web site at www.gssiweb.com.
WHEN TOO MUCH WATER CAN BE DANGEROUS
Endurance Athletes Need to Drink the Right Fluids to Avoid Hyponatremia Kailua-Kona, Hawaii October 14, 2000 A 1999 study of the New Zealand Ironman Ultradistance Triathlon found that, of 330 race finishers studied, 18% were hyponatremic. Hyponatremia was three times more common among the female finishers (45%) as the males (14%). This occurs when the concentration of sodium in the blood drops to a potentially life-threatening level due to drinking too much water or other fluids that do not contain sodium. Why do women tend to be at greater risk? Randy Eichner, M.D., physician for the Hawaii Ironman Triathlon World Championship, and professor of medicine and team physician at The University of Oklahoma, thinks most of it is simply because women and beginning athletes are usually the most hypervigilant about staying hydrated. “They drink lots of water in the weeks leading up to the race and then stop at every fluid station along the course,” explains Eichner. “Drinking is important, but the problem is that they drink only water.”
Everyone knows it is important to hydrate, but many people – two out of every 10 runners – according to Runner’s World, don’t realize it is possible to drink too much water, leading to hyponatremia. The condition is considered rare, but many exercise scientists and sports nutritionists believe hyponatremia happens more often than people realize. This is a serious issue with triathlon participation on the increase. According to a spokesperson for USA Triathlon, the sanctioning body for all official triathlons, the percentage of registered female members more than doubled in the last nine years from 11 percent in 1991 to 27 percent in 2000. “The last thing we want to do is scare people into not drinking enough during exercise because
dehydration is still more common than over-hydration,” said Lisa Dorfman, M.S., R.D., sports nutritionist and ironman triathlete. “However, triathletes, especially Ironman distances, should consider not only the amount of fluid, but also the type of fluid they drink during endurance exercise.” Recently published research shows consuming a sports drink does a better job than water in replacing the sodium lost during intense exercise like marathons and can help prevent the development of hyponatremia (Rehrer et al). Sports drinks with the optimal amount of sodium (at least 100mg per 8oz) are designed to promote rapid fluid replacement and maintain normal fluid balance. When blood sodium levels fall too low, the body is unable to maintain normal fluid balance and this can lead to nausea, muscle weakness, disorientation, and in extreme cases, seizures, coma or death. “The best and easiest way to hydrate properly during a triathlon is to drink a sports drink like Gatorade that contains the electrolytes sodium and potassium,” advises Dorfman. “Sports drinks will speed fluid absorption and replace the electrolytes you lose when you sweat. Water doesn’t have any electrolytes.” Dorfman and Eichner offer the following recommendations to help runners avoid the dangers of hyponatremia:
· Choose sports drinks instead of water to hydrate; a sports drink like Gatorade provides the electrolytes needed to keep blood sodium levels balanced
· Focus on a salty diet in the weeks leading up to the race. Now is NOT the time to limit salt intake
· Know the warning signs of hyponatremia: nausea and vomiting, muscular weakness, headache,
lethargy, disorientation and confusion
· Listen to your body. If you are experiencing these symptoms, stop running, take a break and have a salty snack or sports drink to bring up your blood sodium level Eichner also points out that some people are just naturally “salty” sweaters, having sweat “that burns the eye.“ Runners whose sweat leaves a “cakey white” residue on the skin or who have sweat that tastes extremely salty could be at a greater risk of hyponatremia.
For more information about hyponatremia, visit the Gatorade Sports Science Institute web site at www.gssiweb.com.
