Marathon Runners Drink Too Much
Study: Dangerous Salt Loss Linked to Drinking Too Many Fluids
WebMD News Archive
A problem for athletes has been recent advice to Dehydration can indeed be a terrible problem, resulting
in muscle damage and death.
while exercising and not to wait
until one is thirsty.
So how can you strike a balance between dangerous salt loss from
overhydration and dehydration? Almond and colleagues note that individuals vary
widely in their need for water and in the rate at which they lose water. The
researchers suggest that runners weigh themselves before and after practice
races. If you weigh more after a race than before the race, you drank too much.
Adjust your fluid intake accordingly, preferably with sodium-containing fluids
that replace salt lost from sweating.
Of course, weather conditions play a major role. It's a good idea to train
and to test for appropriate fluid intake in the same weather as you expect for
Levine and Thompson point to the advice of USA Track and Field: Use thirst
as your guide to fluid replacement.
But the American College of Sports Medicine (ACSM) has a different point of
They say that thirst is often a poor indicator of our body's fluid
"Water in particular quenches the sensation of thirst before body fluid
replacement is achieved, so thirst should not be the only determinant of how
much fluid is consumed under such conditions," says the ACSM.