Hydration Tips To Prevent Dangerous Dehydration & Deadly Over-Hydration
When working out – especially when exercising intensely for a long period of time, like in a marathon – it can seem that when it comes to water, more is more. We’re constantly told of the dangers of dehydration – but what about the dangers of hyponatremia, or over-hydration?
Never heard of it?
That’s because other than in marathon-like conditions, it’s relatively rare, but when it does occur it can be deadly. In fact, it’s considerably more dangerous that dehydration since drinking too much water during a workout can increase fluid loss from sweating, resulting in low blood-sodium levels. One of the biggest problems is that the symptoms of over-hydration are eerily similar to those of dehydration (nausea, disorientation and muscle weakness), causing some suffers to try drinking more fluids in an attempt to help the situation – ultimately causing even more harm, potentially even coma or death.
So, how do you know how much water to drink when working out or training for a marathon? Read on…
Hydration Tips You Need
Drink when thirsty. This may seem oversimplified, but it works! Too many runners are overly concerned with dehydration that they attempt to out-race their thirst by loading up on fluids before they’re actually thirsty. Trust your body to give you the real-time feedback it needs.
Sip on sports drinks. If you’re intensely working out for more than 30 minutes – especially if you’re working out for much more than that, like in a marathon – drink sports drinks when thirsty to hydrate and replace sodium and electrolytes as well, significantly reducing the likelihood over over-hydration.
Pay attention to your pee. Sounds funny, we know, but if you don’t trust your thirst signals, your urine can be a great indicator of your hydration. So, during your training, pay attention to the color of your urine. If it’s dark yellow, you need to increase your fluid intake during your workouts. If it’s clear, you’re drinking too much.
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