Facts on Hyponatremia
For years, heath care and fitness professionals have stressed the importance of fluid intake and replacement in preventing dehydration. Therefore, most health conscience individuals are educated about dehydration and cases of dehydration have decreased in recent years. Yet, in some cases, people may take dehydration prevention a bit too far and unintentionally drink too much water. Drinking an excessive surplus of water can lead to over-hydration or hyponatremia. Although hyponatremia is rare and seen primarily in serious endurance athletes, such as marathon runners, it can be dangerous and fitness enthusiasts should be aware of the condition.
The MedTerms.com medical dictionary defines hyponatremia as an abnormally low concentration of sodium in the blood. Hyponatremia is also known as �water intoxication.� Sodium (salt and chloride) is an electrolyte, which helps the body distribute water. This is essential for water balance and for your muscles and organs to function effectively. Electrolytes are lost through sweat. When exercising, our body temperature rises and we sweat to keep cool. The more we sweat, the more sodium lost. Sweat loss varies from as little as 16 ounces to over three quarts during each hour of exercise (Gatorade Sports and Science Institute). For this reason, it is important to replace lost body fluids during and after exercise. To completely replace these fluids, you must not only replace water, but also sodium and chloride. Those who consume excessive amounts of water after exercise can further deplete sodium and chloride levels, leading to electrolyte depletion and possibly over-hydration.
Symptoms of Hyponatremia
The symptoms of hyponatremia are very similar to the symptoms of heat illness. Both illnesses can be life threatening, therefore, if you or someone you know is experiencing the symptoms below, it is extremely important to seek medical attention immediately. The most common symptoms are:
Fatigue
Lightheadedness
Weakness
Cramping
Weight gain
Nausea
Bloating and/or swelling
Dizziness
Headache
Confusion
Fainting
Disorientation
Seizures (severe cases)
Coma (severe cases)
Prevention of Hyponatremia
Over-hydration can be easily prevented by carefully monitoring your fluid intake and replacing all necessary fluids after a long bout of intense exercise. USA Track and Field (USATF), the governing body of track and field recommends that exercisers �be sensitive to the onset of thirst as the signal to drink, rather than staying ahead of thirst.� By being aware of when you are thirsty, you will help prevent dehydration as well as decreasing the risk of over-hydration (ACE Fitness Matters). In other words, drink fluid only when you need to. To replace lost fluids during and/or after exercise, drink small amounts of fluid as needed throughout your workout to remain hydrated. Sports drinks, such as Gatorade, contain electrolytes and are therefore a good source of sodium and chloride. Also, prior to a race, endurance athletes may be instructed to eat salty snacks, such as pretzels or tomato juice to build sodium reserves. Furthermore, if an endurance athlete is taking any over-the-counter pain medications or prescription medicine, he or she may be asked to consult a doctor as some medications reduce the body�s capability to conserve salt.
*Important Message*
Remember that hyponatremia is a rare condition for the everyday exerciser, which classifies the majority of the active population. Please do not regularly substitute other fluids for water. Our bodies are made up of approximately 65% water and water intake is essential for healthy living. However, if you consider yourself an endurance athlete (e.g. marathon runner, Ironman triathlete), you also need to replace electrolytes to avoid �water intoxication�. Likewise, please do not increase salt in your diet as a prevention method for hyponatremia as an excess of salt is believed to be a risk factor for hypertension. A sports drink will do the trick for most people.
Stephanie M. Vlach, M.S.
http://www.hbo.com/realsports/index.html
The link to Real sports HBO.....they are doing a story on it right now...
For years, heath care and fitness professionals have stressed the importance of fluid intake and replacement in preventing dehydration. Therefore, most health conscience individuals are educated about dehydration and cases of dehydration have decreased in recent years. Yet, in some cases, people may take dehydration prevention a bit too far and unintentionally drink too much water. Drinking an excessive surplus of water can lead to over-hydration or hyponatremia. Although hyponatremia is rare and seen primarily in serious endurance athletes, such as marathon runners, it can be dangerous and fitness enthusiasts should be aware of the condition.
The MedTerms.com medical dictionary defines hyponatremia as an abnormally low concentration of sodium in the blood. Hyponatremia is also known as �water intoxication.� Sodium (salt and chloride) is an electrolyte, which helps the body distribute water. This is essential for water balance and for your muscles and organs to function effectively. Electrolytes are lost through sweat. When exercising, our body temperature rises and we sweat to keep cool. The more we sweat, the more sodium lost. Sweat loss varies from as little as 16 ounces to over three quarts during each hour of exercise (Gatorade Sports and Science Institute). For this reason, it is important to replace lost body fluids during and after exercise. To completely replace these fluids, you must not only replace water, but also sodium and chloride. Those who consume excessive amounts of water after exercise can further deplete sodium and chloride levels, leading to electrolyte depletion and possibly over-hydration.
Symptoms of Hyponatremia
The symptoms of hyponatremia are very similar to the symptoms of heat illness. Both illnesses can be life threatening, therefore, if you or someone you know is experiencing the symptoms below, it is extremely important to seek medical attention immediately. The most common symptoms are:
Fatigue
Lightheadedness
Weakness
Cramping
Weight gain
Nausea
Bloating and/or swelling
Dizziness
Headache
Confusion
Fainting
Disorientation
Seizures (severe cases)
Coma (severe cases)
Prevention of Hyponatremia
Over-hydration can be easily prevented by carefully monitoring your fluid intake and replacing all necessary fluids after a long bout of intense exercise. USA Track and Field (USATF), the governing body of track and field recommends that exercisers �be sensitive to the onset of thirst as the signal to drink, rather than staying ahead of thirst.� By being aware of when you are thirsty, you will help prevent dehydration as well as decreasing the risk of over-hydration (ACE Fitness Matters). In other words, drink fluid only when you need to. To replace lost fluids during and/or after exercise, drink small amounts of fluid as needed throughout your workout to remain hydrated. Sports drinks, such as Gatorade, contain electrolytes and are therefore a good source of sodium and chloride. Also, prior to a race, endurance athletes may be instructed to eat salty snacks, such as pretzels or tomato juice to build sodium reserves. Furthermore, if an endurance athlete is taking any over-the-counter pain medications or prescription medicine, he or she may be asked to consult a doctor as some medications reduce the body�s capability to conserve salt.
*Important Message*
Remember that hyponatremia is a rare condition for the everyday exerciser, which classifies the majority of the active population. Please do not regularly substitute other fluids for water. Our bodies are made up of approximately 65% water and water intake is essential for healthy living. However, if you consider yourself an endurance athlete (e.g. marathon runner, Ironman triathlete), you also need to replace electrolytes to avoid �water intoxication�. Likewise, please do not increase salt in your diet as a prevention method for hyponatremia as an excess of salt is believed to be a risk factor for hypertension. A sports drink will do the trick for most people.
Stephanie M. Vlach, M.S.
http://www.hbo.com/realsports/index.html
The link to Real sports HBO.....they are doing a story on it right now...
