> OV E R H Y D R AT I O N
AIM HIGHER
H2 NO?
Reaching for the water bottle to stay hydrated during workouts? Put the bottle down. Health journalist and personal trainer Cassie White dives into the dangers of water intoxication.
T
he threat of water intoxication (hyponatraemia) is quite real, warns Associate Professor Corinne Caillaud, from the University of Sydney’s exercise physiology and nutrition research team. “Too much water in your body decreases the concentration of sodium in your blood,” she explains. “This can be a very serious condition.” Sodium helps your heart function properly. Dilute it too much and you put yourself at risk of cardiac arrest. We also lose sodium through perspiration, so combine a long, sweaty run on a typical summer’s day with a camel-sized thirst, and you’ve got yourself a dangerous double-whammy. Never fear! Just follow these tips and stay safely hydrated during exercise.
1.
Water weight Weigh yourself before and after you exercise. “Usually your body weight should decrease, but by no more than two percent,” says Caillaud. Generally, if you weigh the same or more after you
exercise, you’ve consumed too much fluid. “You’re much better off finishing slightly dehydrated, but if your weight decreases by more than five percent, you need to drink more.”
2.
Get salty When considering what you should drink while exercising, look for drinks with a bit of salt. “If there’s a little sodium in the liquid, it’ll help
3.
More isn’t better There’s no one-size-fitsall approach to the perfect amount of liquid to consume during exercise, because everything from the weather to your age can play a role in how much you should drink. Whatever you choose to whet your whistle, drink no more than 800ml per hour of exercise. “Research found that was the right amount for men running a marathon,” she explains.
“ TOO MUCH WATER IN YOUR BODY DECREASES THE CONCENTRATION OF SODIUM IN YOUR BLOOD.” balance out some of the sodium you lose through sweat,” says Caillaud. If sports drinks aren’t your jam, simply add a pinch of salt to your water. However, if you’re exercising hard for a long period of time in the heat, “don’t do a DIY approach — purchase specialty drinks containing sodium”, urges Caillaud.
“So for many people, it’s probably not even necessary to drink that much.”
CASSIE WHITE
is a personal trainer and yoga coach at Fitness First Platinum on George Street, Sydney. Contact her at cassiewhite.com.au
JAN/FEB 2016
19