Study Cautions Runners to Limit Intake of Water

Discussion in 'Strength & Conditioning' started by DonGlock26, Apr 14, 2005.

  1. DonGlock26


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    Jan 18, 2001
    April 14, 2005
    Study Cautions Runners to Limit Intake of Water

    fter years of telling athletes to drink as much liquid as possible to avoid dehydration, some doctors are now saying that drinking too much during intense exercise poses a far greater health risk.

    An increasing number of athletes - marathon runners, triathletes and even hikers in the Grand Canyon - are severely diluting their blood by drinking too much water or too many sports drinks, with some falling gravely ill and even dying, the doctors say.

    New research on runners in the Boston Marathon, published today in The New England Journal of Medicine, confirms the problem and shows how serious it is.

    The research involved 488 runners in the 2002 marathon. The runners gave blood samples before and after the race. While most were fine, 13 percent of them - or 62 - drank so much that they had hyponatremia, or abnormally low blood sodium levels. Three had levels so low that they were in danger of dying.

    The runners who developed the problem tended to be slower, taking more than four hours to finish the course. That gave them plenty of time to drink copious amounts of liquid. And drink they did, an average of three liters, or about 13 cups of water or of a sports drink, so much that they actually gained weight during the race.

    The risks to athletes from drinking too much liquid have worried doctors and race directors for several years. As more slow runners entered long races, doctors began seeing athletes stumbling into medical tents, nauseated, groggy, barely coherent and with their blood severely diluted. Some died on the spot.

    In 2003, U.S.A. Track & Field, the national governing body for track and field, long-distance running and race walking, changed its guidelines to warn against the practice.

    Marathon doctors say the new study offers the first documentation of the problem.

    "Before this study, we suspected there was a problem," said Dr. Marvin Adner, the medical director of the Boston Marathon, which is next Monday. "But this proves it."

    Hyponatremia is entirely preventable, Dr. Adner and others said. During intense exercise the kidneys cannot excrete excess water. As people keep drinking, the extra water moves into their cells, including brain cells. The engorged brain cells, with no room to expand, press against the skull and can compress the brain stem, which controls vital functions like breathing. The result can be fatal.

    But the marathon runners were simply following what has long been the conventional advice given to athletes: Avoid dehydration at all costs.

    "Drink ahead of your thirst," was the mantra.

    Doctors and sports drink companies "made dehydration a medical illness that was to be feared," said Dr. Tim Noakes, a hyponatremia expert at the University of Cape Town.

    "Everyone becomes dehydrated when they race," Dr. Noakes said. "But I have not found one death in an athlete from dehydration in a competitive race in the whole history of running. Not one. Not even a case of illness."

    On the other hand, he said, he knows of people who have sickened and died from drinking too much.

    Hyponatremia can be treated, Dr. Noakes said. A small volume of a highly concentrated salt solution is given intravenously and can save a patient's life by pulling water out of swollen brain cells.

    But, he said, doctors and emergency workers often assume that the problem is dehydration and give intravenous fluids, sometimes killing the patient. He and others advise testing the salt concentration of the athlete's blood before treatment.

    For their part, runners can estimate how much they should drink by weighing themselves before and after long training runs to see how much they lose - and thus how much water they should replace.

    But they can also follow what Dr. Paul D. Thompson calls "a rough rule of thumb."

    Dr. Thompson, a cardiologist at Hartford Hospital in Connecticut and a marathon runner, advises runners to drink while they are moving.

    "If you stop and drink a couple of cups, you are overdoing it," he said.

    Dr. Adner said athletes also should be careful after a race. "Don't start chugging down water," he said.

    Instead, he advised runners to wait until they began to urinate, a sign the body is no longer retaining water.

    The paper's lead author, Dr. Christopher S. D. Almond, of Children's Hospital, said he first heard of hyponatremia in 2001 when a cyclist drank so much on a ride from New York to Boston that she had a seizure. She eventually recovered.

    Dr. Almond and his colleagues decided to investigate how prevalent hyponatremia really was.

    Until recently, the condition was all but unheard of because endurance events like marathons and triathlons were populated almost entirely by fast athletes who did not have time to drink too much.

    "Elite athletes are not drinking much, and they never have," Dr. Noakes said.

    The lead female marathon runner in the Athens Olympics, running in 97-degree heat drank just 30 seconds of the entire race.

    In the 2002 Boston Marathon, said Dr. Arthur Siegel, of the Boston Marathon's medical team and the chief of internal medicine at Harvard's McLean Hospital in Belmont, Mass., the hyponatremia problem "hit us like a cannon shot" in 2002.

    That year, a 28-year-old woman reached Heartbreak Hill, at Mile 20, after five hours of running and drinking sports drinks. She struggled to the top. Feeling terrible and assuming she was dehydrated, she chugged 16 ounces of the liquid.

    "She collapsed within minutes," Dr. Siegel said.

    She was later declared brain dead. Her blood sodium level was dangerously low, at 113 micromoles per liter of blood. (Hyponatremia starts at sodium levels below 135 micromoles, when brain swelling can cause confusion and grogginess. Levels below 120 can be fatal.)

    No one has died since in the Boston Marathon, but there have been near misses there, with 7 cases of hyponatremia in 2003 and 11 last year, and deaths elsewhere, Dr. Siegel said. He added that those were just the cases among runners who came to medical tents seeking help.

    In a letter, also in the journal, doctors describe 14 runners in the 2003 London Marathon with hyponatremia who waited more than four hours on average before going to a hospital. Some were lucid after the race, but none remembered completing it.

    That sort of delay worries Dr. Siegel. "The bottom line is, it's a very prevalent problem out there, and crossing the edge from being dazed and confused to having a seizure is very tricky and can happen very, very fast," he said.

    Boston Marathon directors want to educate runners not to drink so much, Dr. Siegel said. They also suggest that runners write their weights on their bibs at the start of the race. If they feel ill, they could be weighed again. Anyone who gains weight almost certainly has hyponatremia.

    "Instead of waiting until they collapse and then testing their sodium, maybe we can nip it in the bud," Dr. Siegel said.
  2. mossy500camo

    mossy500camo ammo found

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    Sep 27, 2004

  3. runnergirl


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    Dec 5, 2004
    You'd be suprised how easy this is to get, and not from drinking too much water.

    I got a little close to the edge a few times last summer, but always caught the symptoms and got salt ASAP. I was on an archeology dig, working a shovel or sifter 8 hours a day in 80 degree, 80 percent humidity weather, and running 50 miles a week.

    I eat fairly healthy, and was getting less than 1000 mgs sodium a day from food when I needed 3500 or more. Once I figured that out I started adding salt to everything (gross), stoped buying low sodium stuff, and the muscle twitches and heart palpitations went away.

    I wasn't drinking too much water, I was eating too little salt!
  4. mrwiggins

    mrwiggins lookout ladies

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    May 31, 2004
  5. mhill


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    Dec 7, 2001
    St. Louis, MO
    That is a great post. I'm getting ready for an endurance event and I'll remember it. I'm very afraid of getting dehydrated and this is definitely a wake up call. I've also followed the advice of drinking ahead. This will definitely change my behavior. One difference for me is that my race can last 8-9 hours. Also I do urinate during the race. So this will be harder to measure.

  6. Allegra


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    Mar 16, 2003
    I dunno
    i live in the tropics
    I'm 6'2 about 200lbs and I consume about 4 liters of water on a hot humid day on a 4 hour bike ride
    Consumed 2liters on a race in very hot weather
    anything less affects my endurance
  7. anomad


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    Jan 9, 2003

    I have been on long rides in hot humid weather (Southeast US) where I consumed 2-3 liters of water and still took a couple hours later and more water to produce any urine.

    When I lived in Alaska at first I couldn't figure out why I always had to stop and releive myself during rides. I was drinking way too much for the cool conditions. Finally figured out about a liter was plenty for a 2 hour ride!

    I think the lesson is just to be aware of how much you sweat and drink accordingly. Also monitor color and quantity of urine.

    +1 to salt, there is good a reason food is so spicy in hot regions of the world.
  8. jhfenton

    jhfenton Evil Marathoner

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    Mar 18, 2002
    Norwood, Ohio
    This is another case where the media overhypes a story. The only real message is that drinking too much plain water is as bad as drinking too little, but listening to the news reports, you'd think the message was that drinking is bad during exercise. ;P

    It is important that you know your body and how much and what you need to drink for the conditions and the activity. Practicing your drinking and eating during training under varied conditions will tell you waht you need to know.

    In my case, I sweat a lot, so I always battle dehydration in warm conditions. I make sure my electrolyte intake is good, but as I've gotten in better shape, my sweat is much less salty. I would have to go out of my way to drink too much plain water to develop hyponatremia, even in warm conditions.