Overconsumption of Water

While proper hydration has always been an important concern for athletes, recent reports of runners and triathletes experiencing problems associated with excessive water intake at various races have some experts questioning “how much is too much?” in terms of fluid intake.

By Jon Jackson   Talk to the Author.

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Overconsumption of Water

While proper hydration has always been an important concern for athletes, recent reports of runners and triathletes experiencing problems associated with excessive water intake at various races have some experts questioning “how much is too much?” in terms of fluid intake.

Hyponatremia, or water intoxication, happens when blood sodium concentration drops to an abnormally low level. Under extreme circumstances this causes rapid and dangerous swelling of the brain that can result in seizures, coma and death. Hyponatremia is often associated with a combination of prolonged exercise and ingestion of too much fluid (water) too quickly. It is also possible for hyponatremia to occur without excessive drinking when a person is exercising for long periods of time and experiences large sodium losses through sweat.

Signs and symptoms of low blood sodium include:

• headache

• confusion

• nausea

• cramping

• bloated stomach

• swollen fingers and ankles

Research has shown that hyponatremia happens to athletes mainly during long periods of exertion – usually four hours or more – and is more common among women and slower-paced individuals who may be taking longer to run a race and making more water stops. Athletes who drink too much before and during prolonged exercise in warm, humid climates are at risk especially those with a smaller build who excrete a salty sweat and who tend to be overzealous in their drinking. You may also be at risk for hyponatremia if you:

• Are on a low-sodium diet

• Aren’t acclimated to warm weather

The risk of developing hyponatremia can be reduced by ensuring that fluid intake does not exceed sweat loss. Experts recommend choosing sports drinks or gels that contain electrolytes – especially sodium – over plain water at race rest stops and incorporating salty foods into the diet in the days before an event.

USA Track & Field (USATF), the national governing body for track and field, long-distance running and race walking, issued new guidelines on fluid replacement for long-distance runners in April 2003 that are designed to help decrease the risk of low blood sodium. While previous recommendations often encouraged runners to drink as much as possible to stay ahead of their thirst and prevent dehydration, the new guidelines advise runners to drink only as much fluid as they lose due to sweating. Long-distance runners are instructed to:

• Consume one liter of fluid for every liter lost during a race.

• Determine their rate of sweat loss in the weeks before a race by using the USATF’s Self-Testing Program for Optimal Hydration at http://www.usatf.org/groups/Coaches/library/hydration so they know exactly what their fluid needs are/will be.

• Athletes who have not had the opportunity to perform self-testing should begin a race well-hydrated (indicated by clear urine) then drink when thirsty – rather than constantly – during the race. A sports drink with sodium and electrolytes is preferred.

Experts also recommend the following tips for avoiding hyponatremia during events that last four or more hours:

• Don’t drink more water than you sweat.

• Choose sports drinks – which have some sodium – over water which has none.

• Don’t overhydrate in the days before the race – the human body is not able to stock up like a camel.

• Eat a relatively salty diet in the days before the race.

• Eat some pretzels in the last half of the race.

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