Dehydration is the usual concern for athletes and fitness participants, but the opposite condition of overdrinking can also be serious. It can lead to a potentially fatal condition called hyponatremia.
Hyponatremia is characterized by a low blood level of sodium brought about by the overconsumtion of water causing imbalances among electrolytes. It is most often seen in super endurance events like the marathon. It is more common in women than men and was the cause of a woman's death in last years Chicago Marathon.
Current scientific research recommends drinking about two cups of fluid a couple of hours before exercising. Then, consume another repeat 6-8 ounces every 20 minutes or so to keep performance optimal.
One way to more precisely determine your hydration needs is to measure the amount of fluid lost by weighing yourself before and after exercise, then determining the number of pounds lost from sweating. Experts suggest drinking one pint for every pound lost from perspiration.
Drinking plain water replaces fluids but it does not replace electrolytes or restore electrolyte imbalances. Sports drinks are a better choice than water because they replace both sodium and pottassium plus have rapidly absorbing sugar to give you extra energy. Sports drinks have been to shown to enhance performance and help prevent both dehydration and hyponatremia.
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