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== Introduction ==
The advice given to runners on hydration has changed over time and looks set to continue to change. There are competing forces at work - sports drink manufacturers, event organizers (often sponsored by the manufacturers) and scientists (some also sponsored by the manufacturers). One thing is clear about hydration - it is important. Incorrect hydration can lead to impaired performance, and in extreme cases, death.
A condition related to dehydration is Hyponatremia, which is where the sodium (salt) level in the blood becomes too dilute. This is a dangerous condition that has killed a number of runners. More on this later.
This blog entry is a follow on to [['Practical Hydration]]' which should be read first.
== Effects of dehydration ==
[1]Exercise-Associated Hyponatremia
[http://cjasn.asnjournals.org/cgi/content/abstract/2/1/151 http://cjasn.asnjournals.org/cgi/content/abstract/2/1/151]
[2]Hyponatremia among Runners in the Boston Marathon
[http://content.nejm.org/cgi/content/abstract/352/15/1550 http://content.nejm.org/cgi/content/abstract/352/15/1550]
[3]Water Intoxication
[http://en.wikipedia.org/wiki/Water_intoxication http://en.wikipedia.org/wiki/Water_intoxication]
[4]Micronutrient Information Center - Sodium
[http://lpi.oregonstate.edu/infocenter/minerals/sodium/ http://lpi.oregonstate.edu/infocenter/minerals/sodium/]
[5]Caffeine dehydration : Caffeine and alcohol - just how dehydrating are they?
[http://www.pponline.co.uk/encyc/caffeine-dehydration.htm http://www.pponline.co.uk/encyc/caffeine-dehydration.htm]
[6]Muscle Cramps : No link between hydration and cramps
[http://www.pponline.co.uk/encyc/muscle-cramps.htm http://www.pponline.co.uk/encyc/muscle-cramps.htm]
[7]Hydration - fluid intake advice and tips
[http://www.pponline.co.uk/encyc/hydration-fluid-intake-advice-and-tips-40789 http://www.pponline.co.uk/encyc/hydration-fluid-intake-advice-and-tips-40789]
[8]The Relation Of Glycogen To Water Storage In The Liver
[http://www.jbc.org/cgi/reprint/96/2/367.pdf http://www.jbc.org/cgi/reprint/96/2/367.pdf]
[9]Cracking the Code on Hydration
[http://www.active.com/cycling/Articles/Cracking-the-Code-on-Hydration.htm http://www.active.com/cycling/Articles/Cracking-the-Code-on-Hydration.htm]
[10]Hyponatremia
[http://en.wikipedia.org/wiki/Hyponatremia http://en.wikipedia.org/wiki/Hyponatremia]
[11]Dehydration reduces cardiac output and increases systemic and cutaneous vascular resistance during exercise
[http://www.edb.utexas.edu/coyle/pdf%20library/%2863%29286329%20Dehydration%20reduces%20cardiac%20output%20&%20increases%20systemic%20&%20cutaneous%20vascular%20resistance%20during%20exercise,%20J%20Appl%20Physiol%2079,%201487-96,%201995.pdf http://www.edb.utexas.edu/coyle/pdf%20library/%2863%29%20Dehydration%20reduces%20cardiac%20output%20&%20increases%20systemic%20&%20cutaneous%20vascular%20resistance%20during%20exercise,%20J%20Appl%20Physiol%2079,%201487-96,%201995.pdf]
[12]BAA - HYDRATION, DEHYDRATION AND HYPONATREMIA
[http://www.bostonmarathon.org/BostonMarathon/WelcomeBooklet.asp#hydration http://www.bostonmarathon.org/BostonMarathon/WelcomeBooklet.asp#hydration]
[13]USATF Announces Major Changes in Hydration Guidelines for Long Distance Runners
[http://www.rrm.com/archive03/042803n2.htm http://www.rrm.com/archive03/042803n2.htm]
[14]Metabolic and exercise endurance effects of coffee and caffeine ingestion
[http://jap.physiology.org/cgi/content/full/85/3/883 http://jap.physiology.org/cgi/content/full/85/3/883]
[15]Effects of caffeine ingestion on body fluid balance and thermoregulation during exercise
[http://www.ncbi.nlm.nih.gov/pubmed/2383801 http://www.ncbi.nlm.nih.gov/pubmed/2383801]
[16]Caffeine ingestion and fluid balance: a review.
[http://pt.wkhealth.com/pt/re/jhnd/abstract.00009862-200312000-00004.htm;jsessionid=KNhWhGQSZnXhY11p2f7qnnmn1Q7z376shvhsK7hTWDLVGQhWpGGJ%21811725889%21181195628%218091%21-1 http://pt.wkhealth.com/pt/re/jhnd/abstract.00009862-200312000-00004.htm;jsessionid=KNhWhGQSZnXhY11p2f7qnnmn1Q7z376shvhsK7hTWDLVGQhWpGGJ!811725889!181195628!8091!-1]
[17]Sodium Status of Collapsed Marathon Runners
[http://arpa.allenpress.com/arpaonline/?request=get-document&doi=10.1043%2F1543-2165%282005%29129%3C227:SSOCMR%3E2.0.CO%3B2 http://arpa.allenpress.com/arpaonline/?request=get-document&doi=10.1043%2F1543-2165%282005%29129%3C227:SSOCMR%3E2.0.CO%3B2]