NEWS
RELEASE
April 21, 2005
RUNNERS MUST HYDRATE PROPERLY, SAYS
ACSM
Experts clarify how to balance fluid loss,
intake
INDIANAPOLIS – Seeking to clarify complex issues involving
hydration
for athletes, the American College of Sports Medicine (ACSM) today
reiterated
its statements on hyponatremia and dehydration for athletes during
endurance
events. Hyponatremia is a dangerous condition that may arise when
athletes
consume too much water or sports drinks, diluting or disrupting the
body's
sodium levels. ACSM experts in sports medicine and exercise science
point
out that while hyponatremia is a serious concern, excessive fluid
consumption
resulting in hyponatremia is unlikely to occur in most athletes, and
hydration
is important for all active people. Water and sports drinks, when
consumed
as recommended, are not dangerous to athletes.
“Runners in Boston this year seem to have gotten the message,”
said Larry Kenney, Ph.D., FACSM, referring to the Boston Marathon
(April
18.) Kenney is a past president of ACSM and an expert on hydration and
related issues. “Despite relatively warm temperatures, this was
a race where most participants appeared to be properly hydrated. While
hyponatremia has gotten more attention lately, far more athletes are
affected
by dehydration.”
Dehydration again was the largest concern during the Boston
Marathon.
According to The Boston Globe, “Late [Monday] afternoon, the main
tent, which contained approximately 240 cots, was mostly full of
dehydrated
runners complaining of nausea, diarrhea, and vomiting.” Hospital
officials reported a single case of hyponatremia in this year’s
marathon, involving a runner who was released after treatment. Other
typical
complaints included blisters and cramps. Overall, runners are thought
to have suffered about half the medical problems reported in the 2004
race.
Appropriate fluid intake before, during and after exercise is
important
to help regulate body temperature and replace body fluids lost through
sweating. “Runners should follow a hydration plan based on their
sweat losses during training, and slow runners in particular should
take
care not to drink beyond that level during exercise,” said Kenney.
He also advised runners to consume salty snacks before and after the
race
to replace any sodium lost during exercise. ACSM's current hydration
guidelines
state that those exercising for more than one hour may benefit from
sports
drinks, which replace carbohydrates for energy.
Generally, says Kenney, persons participating in typical athletic
or
work environments should continue to heed current hydration
guidelines.
“There are dangers associated with both extremes of behavior—severe
under-drinking and severe over-drinking. Not drinking at all is not a
safe option for preventing hyponatremia.” The key, he said, is
“drinking
intelligently, not drinking maximally.”
Dehydration resulting from the failure to replace fluids during
exercise
can limit the body's ability to regulate body temperature by sweating
and/or skin blood flow, and may contribute to heat exhaustion, heat
injury,
and exertional heat stroke. To minimize the potential for thermal
injury,
ACSM experts recommend that athletes attempt to replace fluid losses
by
consuming fluids at a rate equal to the sweat rate. This can be
accomplished
by athletes weighing themselves before and after the exercise bout.
Recommendations
are based on scientific data and observation of athletes suffering
from
heat injury.
ACSM experts also contend that active people, not just endurance
athletes,
should be mindful of the need for hydration during activity and
exercise
in the heat and humidity. Those at risk for dehydration and its
consequences,
such as hikers, skiers and landscapers, can safely continue their
activity
following the ACSM guidelines.
ACSM's Position Stand, "Exercise and Fluid Replacement," is
the fourth issue of fluid replacement guidelines and recommendations
for
fluid ingestion and the prevention of heat injury during exercise.
Published
in Medicine & Science in Sports & Exercise®, it is the product
of scientific data and expert consensus on the subject.
The American College of Sports Medicine is the largest sports medicine
and exercise science organization in the world. More than 20,000
international,
national and regional members are dedicated to advancing and
integrating
scientific research to provide educational and practical applications
of exercise science and sports medicine.
NOTE TO EDITORS: ACSM’s Position Stand on Exercise and Fluid
Replacement is available online at http://www.acsm-msse.org/pt/pt-core/template-journal/msse/media/0196.htm
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