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Preventing Hyponatremia by maintaining proper electrolyte levels, and by Avoiding Over-Hydration or Under-Hydration.

As we sweat, we not only dehydrate, we lose essential blood mineral levels as well. Therefore, if a marathon runner were to overdrink during the course of his marathon run, he is likely to further dilute the electrolyte in his body, and make himself increasingly susceptible to a dangerous condition called Hyponatremia. Read on for information on how to prevent Hyponatremia.

Our skin excretes water and sodium when we sweat. If the replacement fluid volume is primarily in the form of plain water, it can further dilute the sodium concentration, thereby rapidly resulting in serious sodium deficit. The resultant decrease in sodium concentration often results in increased intracellular water concentration, leading to complications that are commonly known as overhydration, water intoxication, or Hyponatremia. Neurological symptoms associated with Hyponatremia include disoriented behavior, convulsions, loss of consciousness, and in some extreme cases, even death.

It is important, therefore, to prevent significant decrease in the sodium concentration in our body fluids. To increase your chances of preventing Hyponatremia, follow these guidelines after consulting with your physician:

If possible, consider including salted complex carbohydrates such as salted-pretzels and/or a salted bagels in your pre-race meal plan
Do not take Non-Steroidal Anti-Inflammatory drugs (NSAIDs) such as Ibuprofen and Naproxen during the 24 hours prior to the race. Avoid NSAIDs for at least 6 hours after the race.
On the day of your marathon race, do not take any medication (such as Cold syrups, Ephedra , and/or any Anti-diarrhea medicines) or caffeine-laden drinks and food items that are likely to promote dehydration.
Consider adding salt to your diet during the days preceding the race. If you are on a low sodium diet, or if you are suffering from high blood pressure, consult with your physician first.
Drink at least a total of 32 ounces of fluid during the two hours leading up to the race
Examine your urine 30 minutes prior to the race start time. If it appear dark and concentrated, drink more fluids.
During the course of your race, do not replenish your fluids any more than the amount of fluid you may be sweating away.
In stead of drinking plain water, consider drinking a sports drink (such as Gatorade Endurance Formula) or an electrolyte that contains sodium.
Limit your fluid intake during the race to no more than 4 cups during one hour. If possible, limit your fluid intake to no more than one 8-oz cup every 15 minutes.
Plans on eating a salty snack during the second half of the race.
Include a salted snack item in your post-race meal plan.

Again, do not forget to consult with your physician before making any changes to your diet plan, and to find out the type of electrolytes or sports drinks that may be best suited for your unique nutritional/hydration needs.