Runner's should know this!

angbieb
angbieb Posts: 668 Member
in Fitness and Exercise
Actually not just runner's, anyone that does intense exercise!

Okay, so I've been training for a half-marathon and yesterday I did a really long workout and I drank A LOT of water...I know it was over a gallon...maybe not enough to hurt...but I don't know..anyway I felt really sick and when I got home I put it on my thread to my friends...thank God for MFP and good friends! I found out that if you drink too much water when working out it can kill you! It's called hyponatraemia, I think it's very rare..but this is something I wish I would have known and I'm glad I know now! I will definitely pay more attention to how much I drink during a workout...

I'm going to work out now...would it be better to take a sports drink rather than water?

What do you all know about this?
Any other information out there I should know about while doing intense workouts?

I'm so happy to have MFP and greatful for people who give advice!!:heart:
Thank you!

I want to really thank my friends too...especially Rpeat1 and cbeckl!!

Replies

  • kellster111
    kellster111 Posts: 113 Member
    I think there was a case of this that killed a runner taking part in the London Marathon in the last few years, can be very dangerous. I struggle to drink when I run and had to get into the habit when training for a half mrathon as well as getting used to taking energy gels while running.

    Good luck with the half marathon, its a great feeling when you complete it.
  • fabiomuralha
    fabiomuralha Posts: 114 Member
    I think i can help you with that Ang...

    If you gonna run less than one hour, just water is enough ...

    If you gonna run more than one hour, you must switch water and a sports drink, and some carb...
  • brenna8806
    brenna8806 Posts: 21
    Nursing student here. Hyponatremia isn't really that rare, bc it can be caused by many, many things. It just means low sodium.

    If you are really worried about it, you should go for the sports drink or up your daily sodium intake through food. When you drink a ton of water and are sweating through vigorous exercise, you run the risk of having a number of electrolyte imbalances. Those imbalances can lead to seizures, heart problems, muscle tetany, and other nasty issues.

    Really though, I think you should be fine. Just up your sodium somehow. If you get reallllyyy concerned, have your doctor draw a Comprehensive Metabolic Panel. It will give you a good picture on where you stand with all of your electrolytes.
  • clarkeje1
    clarkeje1 Posts: 1,641 Member
    I think you would have to drink an insane amount of water. I don't think a glass or 2 or 3 is going to hurt.

    From wikipedia under "water intoxication" Under normal circumstances, accidentally consuming too much water is exceptionally rare. Nearly all deaths related to water intoxication in normal individuals have resulted either from water drinking contests in which individuals attempt to consume large amounts of water, or long bouts of intensive exercise during which electrolytes are not properly replenished, yet huge amounts of fluid are still consumed.[1] Moreover, water cure, a method of torture in which the victim is forced to consume excessive amounts of water, can cause water intoxication.

    From mayo clinic website: Although uncommon, it is possible to drink too much water. When your kidneys are unable to excrete the excess water, the electrolyte (mineral) content of the blood is diluted, resulting in low sodium levels in the blood, a condition called hyponatremia. Endurance athletes, such as marathon runners, who drink large amounts of water, are at higher risk of hyponatremia. In general, though, drinking too much water is rare in healthy adults who eat an average American diet.

    I think professional athletes would have to worry more about this than the average person. Now for the benefits of water:

    http://www.mangosteen-natural-remedies.com/benefits-of-drinking-water.html

    lose weight, headache remedy, healthier skin, better exercise, helps with digestion, less cramps and sprains, less likely to get sick, relieves fatigue, good mood, and reduce the risk of cancer. :)
  • NicS69
    NicS69 Posts: 40 Member
    Please remember that this mostly pertains to those hard core athletes. Yes, if you are training for a marathon - YOU ARE HARD CORE - Great Job!!! :drinker: Check out the info on this link.

    Some good info on this link.
    http://sportsmedicine.about.com/od/hydrationandfluid/a/Hyponatremia.htm

    Preventing Hyponatremia
    The best way for an athlete to avoid such problems is to plan ahead by training in the same conditions you will encounter during race day. Hydration recommendations include:
    • How Much Water Should You Drink?. Calculate your water intake with this simple formula.
    • Use a sodium containing sports drinks during long distance, high intensity events (more than 60-90 minutes long).
    • Increase salt intake per day several days prior to competition (except for those with hypertension).
    • Try not to drink more then you sweat.
    • During a marathon a good rule of thumb is to drink about 1 cup of fluid every 20 minutes.
    • In the days before the race, add salt to your foods (provided that you don't have high blood pressure and your doctor has not restricted your salt intake).
    • Avoid use of nonsteroidal anti-inflammatory (NSAIDS) medicines that contain sodium. Research suggests that these drugs may predispose runners to hyponatremia.

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