From Fellrnr.com, Running tips
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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.
This entry is a follow on to [[Practical Hydration]] which should be read first.
Everyone knows that dehydration is bad. But how bad? Current research indicates that some level of dehydration (up to 3%) does not impact performance, or impacts performance much less than expected <ref name="ref7"/>. (Dehydration of 5% does impact performance <ref name="ref11"/>.) This may be due to the fact that carbohydrate ([[Glycogen]]) is stored with water, in the ratio of about 1g glycogen to 2.5g water <ref name="ref8"/>. This means that 2000 calories of glycogen depletion that are likely to occur in marathon distance runs would result in about 4lb weight loss with no reduction in hydration (2000Kcal/4=500g glycogen + 1250g water = 1750g). In practice moving from a high carbohydrate to high fat diet can see 6lb weight loss, believed to be glycogen + water depletion <ref name="ref8"/>.
= Salt loss through sweat ==
The amount of salt that is lost through sweating varies a lot. It varies from individual to individual, and for an individual it will vary depending on fitness and heat acclimation <ref name="ref9"/>. This means that you may have to experiment with your salt intake, both during and after exercise. Anecdotal tip: If your skin is crusty with salt after a run, you are probably someone who sweats out a lot of salt.
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|Sweat of acclimated, fit||40||0.9||0.4||1.1
= ==Sodium Source Table
Below are some sample sources of Sodium, with the concentrations defined.
See also [[Comparison of Gels]].
Here are some hypothetical examples
* For the next run, Charlie changes his drink to add 1/4 teaspoon of extra salt to his Gatorade. He sweats and drinks the same amounts as the previous run. This time, his drink provides him with 4.7 grams of salt, or 3/4 teaspoon of salt.
Sweat rates in male runners have been measured in the range from 0.75-2.23 in winter to 0.99-2.55 in the summer (Liters per hour)<ref name="acsm"/>. At the low end, we can imagine a fit runner finishing a 3-hour marathon in winter and sweating only 2.25 Liters. Assuming they are also heat acclimated, they would only lose 2 grams of sodium, which is 5 grams of salt, less than a teaspoon. On the other end of the scale, a fit, but unacclimatized runner completing a 5 hour marathon in summer would sweat out nearly 13 Liters, 18 grams of sodium, which is 45 grams of salt or more than 7 teaspoons.
There is a table showing a range of values at [[Sodium Loss]].
[[Hyponatremia]] is where the sodium (salt) levels becomes too dilute. Initial symptoms tend to be a gain in weight and a general swelling and 'puffiness', most noticeable in the hands. More severe symptoms are caused by a swelling of the brain (cerebral edema) including nausea, vomiting, headache and malaise <ref name="ref10"/>.
Generally, Hypernatremia (too much sodium in the blood) seems to be a result of dehydration rather than excessive salt intake <ref name="ref17"/>. It should be noted that taking [[Electrolyte Capsules]] bypasses the body's taste. This sense of taste seems to reflect our body's internal sensors; our desire for salty foods reflects our salt requirements.
There is evidence that increased salt intake can increase blood pressure <ref name="ref4"/>, and the common recommendation is to restrict your salt intake if you have high blood pressure. However, a recent study<ref name="JAMA"/> has shown that reducing your salt intake may increase your risk of a heart attack rather than lower it. For more on the health risks of low salt diets see http://www.drmirkin.com/public/ezine050811.html
As an aside, if you have low blood pressure, which I do, increasing your salt intake can really help.
The scientific evidence shows that caffeine is generally not a diuretic <ref name="ref5"/><ref name="ref14"/><ref name="ref15"/>. Previous studies have shown that if you don't normally take caffeine and then get a large dose, there is some diuretic effect. However normal intakes of caffeine by non-users and use by regular users is not a diuretic <ref name="ref16"/>. (If you urinate more because you drink a 20oz Latte, it is because of the 20oz of fluid, not the caffeine.)
Alcohol is another story; drinking anything stronger than 2% will cause dehydration. Because alcohol takes 36 hours to clear the body, it should be avoided for 48 hours before you wish to avoid impaired performance<ref name="ref5"/>.
The evidence for hydration and electrolyte status causing [[Cramps]] is somewhat ambiguous, but supplementing your electrolyte intake may help.
Dehydration reduces body weight, which can reduce the size of your feet. This in turn changes the fit of your shoes, causing blisters. Hyponatremia can cause swelling, which increases the size of your feet and can cause blisters. Both conditions can also increase the chance of black toe nails.
Approximately 60% of the human body weight is water, though this varies primarily with body fat as adipose (fat) tissue contains a lower percentage of water. Total Body Water (TBW) can be divided up into
* Intracellular fluid (ICF) which is 40% of body weight
The volume of extracellular fluid is typically 15 liters in a 70 kg human, and the 50 grams of sodium it contains is about 90% of the body's total sodium content.
These symptoms are for the general public, and there is evidence<ref name="SYMPT"/> that they may not apply to athletes suffering from mild dehydration
| Eyes||Normal||Sunken||Very Sunken
<ref name="CLINC">Clinical Studies in Fluid and Electrolyte Balance</ref>
<ref name="ref4">Micronutrient Information Center - Sodium
<ref name="JAMA">Fatal and Nonfatal Outcomes, Incidence of Hypertension, and Blood Pressure Changes in Relation to Urinary Sodium Excretion