Tag: Preventing hyponatremia

Endurance athletes can lose anywhere from 500 to over 2,000 milligrams of sodium per liter of sweat, a range so wide that there is no one-size-fits-all approach to salt intake. For runners, balancing sodium is critical for performance and safety, but the right amount depends entirely on individual factors like sweat rate and composition.

Proper hydration can boost running performance by up to 10%. So, what's the best hydration for runners, and how can you dial in your strategy for optimal results? The answer depends on individual factors like intensity, duration, and conditions, but a well-designed plan is key.

According to sports dietitians, many marathon runners arrive at the start line already dehydrated, with over 30% of athletes in a 2016 study showing up to events improperly hydrated. Determining the right amount of electrolytes during a marathon is crucial for maintaining performance and preventing serious health risks like hyponatremia.

According to ACSM-cited research, athletes can lose between 300 and 600 mg of sodium per hour of exercise. These needs are addressed by specific guidelines detailing what are the ACSM recommendations for sodium intake, particularly for those engaged in intense or long-duration activities.

Research has shown that even a modest 2% drop in body weight from dehydration can significantly impact athletic performance. Knowing how much water should I drink during a 5K is a critical part of race preparation for maintaining energy levels, avoiding complications, and crossing the finish line strong.

According to sports dietitians, up to 70% of runners enter a race under-hydrated, which can severely impact performance. A strategic hydration plan is essential, and knowing **what to drink a day before a marathon** is a critical component of crossing the finish line feeling strong and well-fueled.