Long distance runners are aware of the need for hydration before, during and after their longs. But, many don't know that you can, in fact, take in too much water during your long runs or races. And, this can be even more dangerous than dehydration. Read on to find out why.
When you are running longer distances, in addition to losing water through your sweating, you are also losing electrolytes - especially sodium. If you drink too much water, without also replenishing your sodium, the result can be dangerous. Sodium lets water through your cell walls to be distributed through your body. This is what allows your muscles and organs to function. If you take in too much water - and no electrolytes, the water has nowhere to go. It is not doing you any good at all - and can actually be harming you. It can lead to twitching and seizures.
The name of this is hyponatremia. The symptoms include bloating, nausea and disorientation. The symptoms sometimes are like that of being drunk from alcohol. Also, you may be unable to relieve yourself - even though you have been taking in plenty of water. Basically, you are drowning in water. This imbalance can also cause irregular heartbeats and fluid in your lungs.
Now, before you start needless worrying, hyponatremia doesn't happen with the normal drinking of water during a day. I, personally, drink 80+ ounces of water each day to stay properly hydrated - but that is over the whole day. The problem occurs when a massive amount of water is drunk in a very short period of time. Normal drinking throughout the day will not hurt you.
It is important to drink plenty of water as you are running long distances and during your longer races. However, you also want to make sure that you are drinking sports drinks to replace those lost electrolytes.
Before a longer run or especially a marathon, make sure that you are hydrated - but also eat an energy bar or banana to make sure that you are fueled before you get started. You want to start out with a "full tank".
If you are running a race and you feel like you may be experiencing any problems, you want to seek medical help immediately. They are trained for this - and will have something to help. If you are on a training run and start feeling bad - you may want to stop for a salty snack, such as pretzels. If that doesn't help - see a doctor for treatment.
Staying hydrated is extremely important for runners. But, as you can see, you need to do it intelligently. You can actually go too far with it.
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