The importance of good hydration in a long distance test

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Last July, on the occasion of the celebration of the XI. Triathlon Vitoria-Gasteiz, Doctor Diego López de Lara and his medical team from Hospital Clínico San Carlos conducted a study on the prevalence of hyponatremia / hypernatremia through its plasma analysis, changes in body weight, pre and post stroke.

The study carried out by the San Carlos Clinical Hospital during the Vitoria-Gasteiz Triathlon  notes that the perfect placement of aid stations helps avoid problems arising from poor hydration in the race as hyponatremia.

 Hyponatremia is a electrolyte imbalance defined as a blood sodium concentration below normal. There are many causes that lead to the condition of hyponatremia, but the one that interests mainly the long distance athletes is the one that appears by dilution from having drunk too much. That is, for having overhydrated.

 Last July, on the occasion of the celebration of the XI. Triathlon Vitoria-Gasteiz, Doctor Diego López de Lara and his medical team from Hospital Clínico San Carlos conducted a study on the prevalence of hyponatremia / hypernatremia through its plasma analysis, changes in body weight, pre and post stroke.

 According to the doctor's words, the reason for choosing the Vitoria triathlon was "its perfect organization since it places its hydration supplies according to the international recommendation updated in the latest consensus on induced hyponatremia."

triathlon supplies

 Incidence of hyponatremia: results of the study

From the 2.400 participants, blood samples were taken pre and post race from 150 triathletes. To these triathletes we must add the 36 athletes who also volunteered at the Gran Trail de Peñalara.

Of a total of 186 athletes, only 1, the 0,5% showed symptoms of hyponatremia. A result much lower than the one described in the literature (10% of the athletes participating in the European Championship of IRONMAN between 2005-2013 or the 51% described in the Ultramaraton of Granite Bay in 2008).

When analyzing the presence of hypernatraemia we found a combined incidence in both tests of the 12%, also much lower than previously published (28% among the participants of the Boston Marathon between 2001-2008 as an example).

 The importance of drinking in thirst condition

La prevention of hyponatremia induced by exercise is extremely important and requires education programs for coaches, athletes and sports events personnel, explaining adequate hydration strategies, sodium supplementation and knowledge of the treatment of hyponatremia.

 That is why from Triathlon Vitoria-Gasteiz, and thanks to the study carried out by Dr. Diego López de Lara, we recommend use strategies to prevent both dehydration and overhydration during physical exercise. And drinking according to thirst is the most important. The losses of liquids by sweat and urine are tremendously variable between athletes being something dynamic depending on multiple factors. Therefore, recommending fixed hydration strategies is inadequate. The best way to individualize a hydration strategy for a given athlete is to drink according to thirst, being a safe and effective guide to hydration in real time.

Photo: acostadeentrenar.com

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