|Too congested and unsafe to run|
|Banana and sweet potato. Two humble food many don't pay too much attention to. These are Class A carbs.|
Then it dawned to me - I wasn't dehydrated. I was overhydrating and dangerously close to hypoatremia. The signs were all there and I failed to see it even when I myself wrote about it. I back off immediately (from drinking more water) and take sips just to wet the mouth. At that moment, i regretted not bringing along the Hammer Nutrition Endurolytes and made mental note that I will take it when I go home the next day.
I decided to take it easy and not run (in the hotel gym) before checking out. I take more milk (for calcium, one of the essential electrolytes) and took an extra banana (potassium). I ate a bit more watermelon and papaya in my last ditch effort to raise the electrolytes level in my body. I resisted the "need" to ingest table salt to get sodium as have sufficient of that due to daily diet - it was the other essentials, the other missing minerals that was overly diluted from over-drinking that has thrown the whole body off-balance.
It was a struggle to fight the "perceived" thirst the next 24hours. And just as I thought I am all good to go by running 12km on March 14, 2013.
Yes, some of you might say that I should take more "salt" in the food to level it back. Here is the truth about electrolytes: You need more than just sodium. If you missed the whole paragraph above about ensuring a balanced electrolyte profile, here it is again. You need:
- Sodium - main cation (positive ion) but caution needed to amount taken. More sodium causes water retention and increased electrolyte loss in body as body works overtime to expel the extra.
- Magnesium - works with calcium. When muscle contracts, Calcium leaves with Magnesium entering the system to relax the muscle. Diet low in Magnesium often causes Bruxism - teeth grinding at night!
- Potassium - Chief cation in all cells and balanced off the sodium. Diet low in potassium will cause all the symptom of under and over hydration, including failure to "fire signal" in muscle
- Calcium - essential as it helps with fatty acid conversion to energy. Low in calcium will cause the body to draw from bones, causing bone mass loss other than raising your blood pressure and heart rate.
- Chloride - comes with sodium usually and help to maintain the osmotic balance of the cell
- Manganese - traces mineral to maintain enzyme activities of converting fatty acid and protein to energy.
- Vit B6 - helps with metabolism of fuel and maintaining the potassium-sodium balance
Now that you see the different minerals that is needed in a proper electrolytes, do you see why taking "just salt" or doing "salt loading" could be potentially fatal?
That night, i took more drastic action - i took one Hammer Endurolytes per hour for two hours. Had a serving of Heed in between. Took Recoverite to force recovery. I know what some of you would think - I am not a believer of these supplement having to promote full healthy living with real food rather than rely of "products". I had moments too - about doubt and what I professed myself.
But here I am - desperate to get my electrolytes back to normal and to recover appropriately so i can continue to train and push my body.
And the products (sponsored) were right there.
|I been using this for two years. Now, i received one unit as sponsored product|
|Sports Drink with electrolyte profile|
|Recovery Food with Whey Protein and BCAA|
On Friday, almost 3-days after the dilution and depletion of electrolytes in the body. I felt better. There is still the tugging in the calves - but it was more because of muscle soreness than muscle threatening to contract in cramps. I no longer has the constant thirst feeling and I resume consuming water as normal again - a bottle (1 liter) about every two hours. Perhaps, i can start believing in Hammer products.
What triggers me to write about this article again is that the recent Brooks 21km run saw one man collapsed and never to be revived (RIP sir) and one more collapsing at the finishing line (and saved). During the course of the run, i noticed how runners rushed to each water station and gulp down cups and cups of water. We are so used to associating exercise with fluid consumption that we often overdid it. Like in the original article that I wrote on over-hydration, the danger of over-drinking and killing yourself is very high. Cardiac arrest can happen, and it has happened. Arm yourself with knowledge and be very cautious about hydration. Too little is dangerous, too much is equally fatal. I will share more in the coming weeks on proper hydration and fueling - now that I have nutrition experts from Hammer Nutrition to guide and share. Until then, stay safe while drinking (water).