Relentless Forward Progress: A Guide to Running Ultramarathons by Bryon Powell; Eric Grossman

Author:Bryon Powell; Eric Grossman
Language: eng
Format: mobi
Tags: trail race, 100K, 50K, ultramarathoning, endurance, 100 mile, ultramarathon, born to run, running, race, 50 mile, trail running
ISBN: 9781891369902
Publisher: Breakaway Books
Published: 2011-04-01T00:00:00+00:00

Water–Electrolyte Balance table

Hydration: HIGH Electrolytes HIGH Hypernatremia with overhydration Likelihood: Very rare Symptoms: * Weight is up a few pounds or more * Thirst is high; salty foods taste bad * Possible mental confusion * Hands may be puffy * Shortness of breath, rapid heart rate * Food acceptance is poor Causes: Overconsumption of salt, probably from a combination of sources What to do: Stop electrolyte intake. Drink only to wet mouth until weight is normal. Hydration: OK Electrolytes HIGH Hypernatremia Likelihood: Rare, transitory if water available Symptoms: * Weight is normal * Thirst is high; salty foods taste bad * Mouth is not very dry Causes: No access to water, or voluntary restriction of water intake; body electrolytes concentrated by loss of water What to do: Drink water to satisfy thirst, so that excess electrolytes are removed by sweating and urination. Restrict salt intake until excess is urinated and sweated out. Hydration: LOW Electrolytes HIGH Hypernatremia with dehydration Likelihood: Moderate Symptoms: * Weight is down a few pounds or more * Thirst is high; salty foods taste bad * Mouth and skin are dry * Food acceptance is poor * Absence of urination Causes: No access to water or voluntary restriction of water intake; body electrolytes concentrated by loss of water What to do: Get access to water and drink. Restrict electrolytes until weight is near normal.

Hydration: HIGH Electrolytes OK Overhydrated Likelihood: Moderate Symptoms: * Weight is up a few pounds or more * Wrists and hands are probably puffy * Stomach is queasy * Thirst is low; salty foods taste normal * Mouth is moist;can spit Causes: Fluid intake in excess of needs What to do: Drink only to wet mouth until weight is near normal. Hydration: OK Electrolytes OK Proper hydration and electrolyte balance Likelihood: Common Symptoms: * Weight is stable or slightly down * Stomach is fine; food acceptance is normal * Mouth is moist;can spit; skin is normal * Cramps: none * Urination is normal Causes: Proper water and electrolyte intake What to do: Continue with hydration and electrolyte practice unless conditions change. Hydration: LOW Electrolytes OK Dehydration Likelihood: Common Symptoms: * Weight is down a few pounds or more * Thirst is high; salty foods taste normal. * Mouth is dry, food acceptance is poor * Skin is dry and may tent if pinched * May have dizziness on standing up * May have cramping * Mental performance may be affected Causes: Insufficient fluid intake What to do: Drink sports drink with electrolytes, or water.

Hydration: HIGH Electrolytes LOW Hyponatremia with overhydration DANGEROUS! Likelihood: Moderate Symptoms: * Weight is up a few pounds or more * Wrists and hands are puffy * Nausea, stomach sloshing, possible vomiting * Thirst is low; salty foods taste very good * Athlete may show mental confusion, odd behavior * Mouth is moist;can spit * Urination may be voluminous and crystal clear Causes: Overhydration, insufficient sodium intake What to do: Drink only to wet mouth until weight is normal, then correct any sodium deficit.

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