View Full Version : Avoid Hyponatremia

05-28-2006, 12:29 PM
The most basic way to avoid hyponatremia is not to replace more fluid than you lost. However, that's not so simple because you have to learn how much water you (personally) lose in a run at a given pace at a given temperature. It's of higher risk for people who take longer times in marathons (> 4 hours). For the most part if you don't supplement additional drinks to what they already provide at the stops, you should be fine (you will be more to the dehydrated side when you finish) if you take in fluids with electrolytes, as in most sports drinks. If you drink only water and don't take in electrolytes by some other means, you will be at higher risk. Additional things you can do involve adding a bit of extra salt to your food for the several days before your marathon.

Glycogen depletion is a state where you have simply deleted all of your glycogen stores, frequently occurring at around mile 20 in a marathon for people who are running at a very high level of effort, near anaerobic, or who are not efficient at running using fat as a primary source of fuel (i.e., those who are well-conditoned aerobically). Taking gels and sports drink can help prevent this, but you can train yourself to avoid it by spending a good few months before begining marathon training basebuilding (running all mileage at very low heart rates).