Man, was it hot yesterday!!!. We had over 30 folks from our training group take part in our Sunday morning long run, which brought to mind HYDRATION!

Most runners are familiar with staying hydrated. Most runners are told that they should drink substantially, prior to competition, rather than drinking when thirsty (the bodies natural mechanism that tells the brain….DRINK!). However, revised guidelines are now in place from USTAF (United States Track & Field) for those athletes competing in 4+ hour competitions. This is because of recent changes in thinking among the sports medical community due to the fact several runners have died in the past during marathons due to hyponatremia. Hyponatremia means literally "water intoxication". When you drink too much fluid, you flush much-needed sodium and other minerals out of your bloodstream. The lack of sodium and electrolytes can lead to seizures, fluid in the lungs, respiratory arrest and death if the runner is not given proper treatment.

As more and more runners and walkers train for and enter marathons, the average finishing times are increasing. Runners who take longer than 4 hours to finish are the most likely to develop hyponatremia. Medical personnel at finish lines have often mistakenly thought that a fallen runner was suffering from dehydration and have pumped them full of more fluids, which only exacerbated the condition. So hydration guidelines have changed!

Being sensible during hot weather running and about hydration can help you avoid dehydration and over-hydration.

• Drink fluids only until your urine is clear. It isn't necessary to keep drinking (particularly the night before a race) so often that you have the need to urinate every 15-30 minutes.
• On hot, muggy days try to run early in the morning or in the evening when the air is cooler.
• Never train in a sweat suit or nylon suit during hot weather to acclimate yourself to heat training or to lose weight.
• Choose sports drinks containing sodium and electrolytes rather than plain water for hydration during training and racing.
• Drink enough of a hydration sports fluid to give you clear urine prior to a training run or race, then drink only when you start to feel thirsty.
• Monitor your body. Some people sweat more than others. Some people also lose more minerals in their sweat then others. If you're the kind of person who finishes a workout caked with white salt around your hairline and/or under your arms, you may need to take in more of a sports drink than someone who loses less.
• If you're running a marathon, pay attention to signals that you may be developing dehydration, over-hydration or a heat-related illness. If you start to feel woozy, overly fatigued, tingling in your fingers or toes and you feel a headache coming on, stop running and let medical personnel know that you need attention.

Even if you never race, it's still important that you maintain the proper levels of sodium and minerals during training. Everyone has individual needs: you may need to drink 6 oz of fluid during a 25-minute training run, someone else may not need to drink at all during a 10K. Learn what your own body needs and adjust your fluid intake accordingly.

Remember....run safe and Run Happy!