Hyponatremia, loss of sodium through sweating or from over-hydrating, was a huge problem on last year's DC Avon Breast Cancer 3-Day Walk. The following are some scary quotes that I have heard/read from people. These are mindsets that you should avoid on any long walk -marathon, half marathon, or 20-miler such as at the Avon Walk.
1. "I hate sports drinks! I won't drink them."
If you don't drink them, you could easily become a victim of hyponatremia. While salty snacks are good, they are not a total substitute for the electrolytes in sports drinks. Mix sports drinks with water to whatever concentration you desire (most can tolerate half and half).
2. "I walked the entire event last year and didn't drink any sports drinks."
You were lucky, very lucky. This year, you might not be so lucky. More importantly, the person you are telling this to may think that they can also make it without sport drinks. Their metabolism is different from yours. They might not make it because you gave them this bad advice. This is not the type of testimonial that distance walkers should be giving out.
3. "I need to drink something, but I only like purple (or orange, or green) sports drinks. This stop doesn't have my flavor. I'll wait for the next stop."
Trust me, chances are that if you will only drink a certain flavor of sports drink, you won't find it anywhere on the walk. Don't plan on an assortment of every flavor of drink at every stop. Drink whatever is available.
4. "There are no cold drinks at this stop. I'll wait until the next one."
Don't wait, drink it even if it is warm. Pretend that you are in Paris and drinking warm drinks the European way - ooo-la-la!!!! Even if the bottles are warm, fill your personal water bottle with ice, water, and sports drink -yum! Odds are, if one stop is out of ice cold drinks, the next place might not have them either.
5. "Sports drinks make me gag."
Lack of sport drinks can may you go into seizures. Bring some powdered Kool-aid/Crystal Light to help cover the sports drink taste.
6. "I'm on a diet, and I don't want the calories."
You are on an intense endurance event, and you NEED the calories! THERE ARE NO DIETS ON THE WALK (exemption - diabetics, special medical cases, of course - but for the vast majority of us - NO DIETS. NO GUILT - OKAY!)
Related> Endurance Athletes Drink Too Much Fluid (Not Enough Salt)
Update 2006 - Drinking Recommendations for Distance Walkers
The International Marathon Medical Director's Association revised guidelines for drinking and fluid intake for walkers and runners at endurance events in May 2006. For a workout of 30 minutes or more, they recommend drinking sports drink, and not diluting it or alternating sports drink with water. The carbohydrate and electrolytes in the sports drink helps the body absorb water faster, and provides energy for the body. If you dilute the sports drink, you decrease the benefits.The IMMDA also recommends that during a marathon, participants drink whichever beverage most appeals to them, relying on their body to know whether they need more sodium or more water.
Drink to Thirst
New evidence says that thirst is the best protection for athletes when it comes to drinking the correct amount.- Drink when you are thirsty.
- Don't drink if you aren't thirsty.
- Don't drink at every water stop at an event just because it is there or your companions are drinking.
- Rely on your thirst unless you discover it is leading you wrong, from weighing yourself before and after a workout.
Source: Lewis G. Maharam, MD.FACSM (chair),Tamara Hew DPM, Arthur Siegel MD, Marv Adner, MD, Bruce Adams, MD and Pedro Pujol, MD, FACSM. "IMMDA’s Revised Fluid Recommendations for Runners and Walkers." IMMDA. 6 May 2006.
Tamara Hew-Butler, DPM, Joseph G. Verbalis, MD,w and Timothy D. Noakes, MBChB, MD, DSc, "Updated Fluid Recommendation: Position Statement From the International Marathon Medical Directors Association (IMMDA)," Clinical Journal of Sports Medicine, 2006;16:283𤬔)
