Survey Reveals Top Hydration Myths Of Runners

A survey conducted by a group of researchers from Loyola Univerity Health System reveals the common hydration practices by runners which are not recommended by experts. According to the researchers, these practices may lead to overconsumption of fluids which will result exercise-associated hyponatremia. It occurs when runners drink even when they are not thirsty. This can dilute the sodium content of blood to abnormally low levels.

The survey on 197 runners says:

• 36.5 percent of runners drink according to a preset schedule or to maintain a certain body weight.
• 8.9 percent of the runners drink as much as possible.
• 29.6 percent of the runners incorrectly believe they need to ingest extra salt while running.
• 57.6 percent of the say they drink sports drinks because the drinks have electrolytes that prevent low blood sodium.

The International Marathon Medical Directors Association recommends that runners drink only when thirsty to prevent overconsumption of fluids. The lead researcher, Dr. James Winger believes that “It’s the safest known way to hydrate during endurance exercise.”

Co-researcher Lara Dugas adds that “the normal physiological response to exercise is to lose a small amount of fluid. Runners should expect to lose several pounds during runs, and not be alarmed.”

There are a lot of hydration tips out there that seems to contradict each other. I sometimes find myself drinking too much during my runs and often drink according to a preset schedule.

Here are some information I got from Runner’s World to back up the statements above.

• “We can’t add more sodium because the research clearly shows that too much sodium actually impedes hydration.” – Bob Murray, director of the Gatorade Sports Science Institute.
• “Drink to minimize weight loss, but don’t overdrink. And favor a good sports drink over water” – Bob Murray, director of the Gatorade Sports Science Institute.
• “Drinking smaller amounts at regular intervals can help you absorb fluid more effectively.” – Martin Hagger, Ph.D., of the University of Nottingham in the United Kingdom

Run safe everyone.

Disclaimer: This article is not intended to provide medical advice, diagnosis or treatment. Views expressed here do not necessarily reflect those of Takbo.ph.

More info at Sciencedaily.com | Photo from runningshoes.org