Running is good for your health -- except when it's fatal. Nobody ever thinks when they set out for a long run that they might end up dead. But that's exactly what can happen if you develop hyponatremia, or low sodium in your blood. This condition allows too much water to enter into your body's cells, causing the cells to swell. If brain cells try to expand too much inside the small space of the skull, seizure, coma and even death can result.
Runners Most at Risk
Marathoners and longer distance runners (such as those who run ultra-long distances of 50 to 100 kilometers) are at greatest risk for hyponatremia. The condition also occurs more commonly among inexperienced runners and individuals with a low body weight. If you are running a very long distance, you may assume you should drink as much water or sports drink as possible to stay hydrated, especially if it's hot outside. The body sweats out a lot of water to cool off, but it's also sweating out sodium, and even sports drinks don't have enough sodium to replenish the amount lost if you are running for hours at time.
Hydration Guidelines
One of the best ways to tell if you are staying hydrated without getting over hydrated is to weigh yourself before and after long runs. Your body weight should stay about the same. If you've gained weight, you are likely drinking too much water. If you've lost weight, you may have become dehydrated and need to drink a little more. It's also a good idea to drink only when you are thirsty, and choose sports drinks over water. Just be aware that sports drinks themselves won't prevent hyponatremia.
Other Risk Factors
Drinking excessive fluids in the days leading up to a race can increase your risk for hyponatremia. The same advice that applies during the race applies beforehand: Drink when you're thirsty. Taking NSAIDs such as aspirin, ibuprofen or naproxen sodium before, during or immediately after a race can also increase your risk. And running in extreme temperatures is more likely to lead to problems. If possible, run inside on very hot or cold days.
Symptoms of Hyponatremia
Symptoms of hyponatremia include nausea, vomiting, confusion, loss of energy, weakness, muscle spasms or cramps, a headache that gets worse over time and swelling of the hands and feet.
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