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Hydrating Body
Avoid Over-Hydrating During Exercise in Hot Weather by Norman Stephens
Amateur runner, Cynthia Lucero was preparing to meet "the wall" during the final six miles of the 2002 Boston Marathon when her legs began to falter. It was a fatal effort to finish a race she used to raise awareness for the Leukemia Society. Instead, she raised another type of awareness for individuals involved in hot weather training and exercise called Hyponatremia or over-hydrating. For years, sports enthusiasts and athletes have known the dangers of dehydration and drink substantial amounts of fluids in the form of water or electrolyte. However, sodium and potassium are also lost from heavy sweating during hot weather months. Cynthia consumed plenty of fluids throughout the marathon and suffered from low levels of sodium in her blood. Competition and better fitness training during hot weather requires consumption of both fluids and electrolytes to maintain proper balance of sodium, potassium and water.
Preventing Hyponatremia
Hyponatremia is a condition that has gained recent recognition especially following the 2002 Boston Marathon. It has changed the way many consider Gatorade versus water hot weather exercise fluid replacement. The awareness has caused sport drink providers to offer electrolyte drinks with higher amounts of sodium and potassium in addition to regular sports drinks. There are also alternatives to salt replacement including salt tablets and salty foods like pretzels. Endurance sports often include salty snacks at the aid stations along with water and Gatorade.
Preparing for Hot Weather Exercise
Those involved in hot weather exercise should think like world-class athletes. Endurance athletes often determine sweat rate by measuring weight before and after an exercise routine. Most weight loss is attributed to fluids where one pound equals one pint of fluid. Some individuals sweat more than others. Dehydration and exercise in hot weather months depends on preparations to maintain a safe exercise routine. Water or sports drink consumption should equal the amount of fluids lost in the same period of time to prevent over-hydration. Better exercise training incorporates a balance of fluids and salts in the form of sports drinks, salt tablets or salty foods. The choice depends on the individual.
Better exercise training particularly in warm weather months helps acclimate the body to warmer weather while improving overall fitness. It is not necessary to avoid exercising in hotter temperatures when properly educated on water retention hot weather exercise. For individuals new to any exercise program, it is always wise to consult a physician to learn of any limitations. A doctor could also recommend safe methods for avoiding Hyponatremia.
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