Maintain Proper Hydration During Your Marathon

Preparing for a marathon involves more than constant training so that you can push your physical endurance to the limits. You also need to learn how your body responds to the heat and stress of a marathon. That means finding out how much water or other liquids you should drink during your run.

Dehydration is a Major Problem for Marathon Runners

You don’t need a medical degree to know that most runners worry about dehydration. Unfortunately, they might worry about it enough. Runners collapse from dehydration at just about every major race in the country. Clearly, they haven’t consumed enough liquids.

Try mixing one part Gatorade or some other sports drink with one part water. Anyone who has taken online college courses in health can tell you that the salt in sports drinks allows the hydration to stay in your body instead of letting you sweat it out immediately. The calories can also help fuel your race.

Too Much Hydration?

In your quest to stay hydrated, don’t forget that you can have too much of a good thing. When a runner consumes so much water that her sodium levels fall, it results in a condition called hyponatremia.

Lest you think that you don’t need to worry about hyponatremia, remember that a woman died from the condition during the 2002 Boston Marathon. It doesn’t happen often, but it does happen.

Test your hydration limits by looking for signs of dehydration. Confusion, headaches, thirst, and dizziness can indicate the beginning of dehydration. Severe dehydration is marked by rapid heartbeat and breathing, lack of sweat and a very dry mouth. If you experience these symptoms, stop all physical activity and hydrate to keep yourself healthy.

 

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A Hydrated Athlete is a Safe Athlete

Gatorade

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One of the most important things you can do for your body while playing sports is stay hydrated. You see from watching in direc tv and movies how important this is. Hydration is very important in maintaining your body’s temperature. By not hydrating properly while participating in your sport, you could cause serious harms to your health. Athletes in the south are especially susceptible to dehydration while playing sports in the heat. During your game, you need to take steps to make sure you are staying properly hydrated.

The first step is to educate yourself on the harmful effects dehydration can cause your body. If your body becomes seriously hydrated on the field, you are at risk for heat exhaustion, heat stroke, and even death. Heat exhaustion occurs when your body’s core temperature reaches between 100.4 and 104 degrees. Symptoms include muscle cramps, fatigue, thirst, nausea, vomiting, and headaches. If you’re not treated properly, serious health issues can occur, including death. Heat stroke is a medical emergency that occurs when your body temperature reaches 104 degrees or higher. At this point, your health, and even your life, is at a critical risk. If heat stroke occurs, you should be immediately transported to the emergency room, and treated aggressively. Symptoms of heat exhaustion include hot, dry, flushed skin; confusion; unconsciousness; fast heart rate; and hyperventilation.

To avoid these serious conditions, you need to take steps to keep yourself hydrated during athletic events. Make sure you drink plenty of fluids during your event, even if you don’t feel thirsty. You should drink a lot of water before and after your event, too. Other liquids that will help prevent dehydration and replenish your electrolytes include Gatorade and other sports drinks, oranges, and orange juice, as well as bananas and carrots. Whatever drink you prefer, make sure you drink plenty of it.

If your school or gym doesn’t provide water or other liquids to replenish yourself during your game, make sure to bring plenty of your own.

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