H 2 Woes

Can there really ever be too much of a good thing? Apparently when it comes to that barest of essential ingredients for survival - water - the answer is yes. According to the NYTimes, the ING NYC Marathon organizers are recommending a limit to the amount of the stuff runners should be gulping as they trot along in the race which takes place this year on Sunday, November 6th.

Reportedly 1% of the 35,000 runners in last year's race ended up seeing doctors after over hydrating themselves - with all of that excess water ending up in their brains - not a good thing. The Marathon organizers recommend no more than 8 oz of liquid (1 cup) every 20 minutes. And since drinks will be available at the beginning of the race and then every mile beginning at mile 3, not getting enough water shouldn’t be a problem. But should most runners really worry about taking in too much water? Probably not. Participants with normally functioning kidneys should be able to meet any excesses with a prompt reminder to hit a race side facility. Just be sure to visit Brian Timoney’s Marathon Map to find portable toilets along the way to avoid pulling a Paula Radcliffe.

Additional hydration tips are available at the New York Road Runners website.

Image from www.nycmarathon.org

Contact the author of this article or email tips@gothamist.com with further questions, comments or tips.

By Kapil Desai in News on October 25, 2005 4:50 PM

Comments [rss]

Sean Koehler

As the May 12 '05 NYTimes article "Study Leaves Athletes With Bottles Half-Full" notes, kidneys stop removing water from the blood during times of intense, extended athletic activity. Therefore, even if you don't have the desire to or are unable to urinate you could be in danger of overhydration. Following the 1 cup every 20 minutes rule is a good idea, even if you have healthy kidneys.

sp

the dangerous condition is know as Hyponatremia. This is when your salt and other electrolyte levels become too low and your muscles', heart's and brain's electrical connections are literally watered down by the combination of increased blood plasma from all the water and the sweating, and become too weak to function properly. While most runners are not at risk, using ibuprophen during excersise and combined with overhydrating can make it happen. I ran the marathon in 03 with a knee injury and had to take tylenol instead of advil for this reason. Eat lots of salty foods in the days before the run, as well as fresh fruit that are high in electrolytes (bananas).