ToBeInformed.com - Fitness Articles

 

Home

Fitness Article Index

Fitness Books And Resources

Ultimate Health

Links

email this page

 

 

 

 

           

Submit Your Article  

 

Too Much Water Can Kill
By: Steven Chabotte

Long distance runners and other endurance athletes have long been educated to believe that drinking lots of fluids during a long distance or endurance event was critical. And if you didn't drink enough water, you ran the risk of dehydration.

Researchers - studying 488 runners in the 2002 Bost Marathon found that the bigger danger is in drinking too much fluid (water or sports drinks) rather than not enough. They found that 62 of the 488 runners, more than one in eight, had a serious fluid and salt imbalance after the event. And three of them were in the danger zone.

Hyponatremia - a condition where drinking too much water or other fluids to the point where the salt level in the body drops too much - can develop during marathon races where the runners drink constantly to stave off dehydration.

Runners who actually gained weight (anywhere from 4-11 pounds) during the event and very thin runners are most at risk. Runners who drink sports drinks with very little salt in them are least at risk. The goal of drinking during a race is to replace water that is lost, not to take in more than you are losing.

A good way to learn how much is right for you is to weight yourself before a heavy training session. Then drink and record how much liquid you consume during the trainging. Then weight yourself again. If you find that you weight more after the training than before, you should cut down on your liquid intake. By performing this exercise, you will learn how much liquid you really need to injest during an event and be able to pace yourself accordingly.

Hyponatremia can begin with confusion and lethargy and can progress rapidly to more severe symptoms. They can include twitching, siezures, stupor, coma and even death.

In recent years, hyponatremia has killed several amateur marathon runners as well as competitors in the Marine Corps Marathon.

To learn more about hyponatremia and proper hydration during events, visit http://usatf.org/groups/coaches/library/hydration/

About the Author

Steven Chabotte is a freelance writer that writes for The
Nutrition Guide
at http://www.thenutritionguide.com and My Attorney Finder
http://www.myattorneyfinder.com.


Return to Index


email this page


The Power of Stretching    - Dave Snape

 

Your muscles ache from a good stretch. This is quite
normal and is part of the process. Stretching has
seemingly been with us and particularly with athletes
since the beginning of time.

A very key point to good stretching is to hold the
stretch for at least seventeen seconds. This is a
pearl of wisdom gleaned from a ballet teacher a few
years back. She said that any stretch under 17
seconds was just not effective.

The 17 second rule is exceeded in the high intensity
Bikram's yoga where stretches are held for about 30
seconds. Don't forget the high level of heat that is
used in Bikram's to extract that last little bit of
stretch out of your muscles. An interesting twist that
is not necessary to gain benefits from stretching. But,
it can't hurt, right?

So what kind of benefits can you expect from
stretching? That's an easy one. Have you ever seen the
movie, Blood Sport? Did you know that Frank Dux could
truly stretch his body to the extreme. The actor that
played him was quite elastic as well.


Great elasticity is also something you might see in
well trained Spetsnaz (Russian) agents. They often work
out with Russian kettlebells too. They are for superior
strength gains and the ability to withstand ballistic
shocks.

Why are stretching and flexibility considered important
to these people? Stretching gives one the ability to
have explosive power available at one's fingertips
without the need to warm up. Of course most of us are
not martial artists or agents. But, you'll be happy to
know there are plenty of other benefits.

Let me give you an example. After learning to sit in
the full lotus position for long periods of time, my
ankles became very flexible. One day I was walking
along and my left foot fell into a pothole. This mishap
pushed my ankle sideways to about 90 degrees from it's
normal position.

Amazingly, this didn't even hurt, not one bit. If my
ankle hadn't been so flexible, I may have suffered a
sprained ankle. At the very least, it would have hurt
for days.

Key point: stretching helps you to avoid injuries.
Not only that but if you do have a muscle, tendon or
ligament injury it should heal faster, theoretically
speaking.

Stretching actually grows the ligaments, tendons and
muscles being stretched. They really grow longer over
time.

Check with your physician before undertaking any type
of exercise, including stretching.

Here is some good instructional material on stretching:
http://tinyurl.com/6c6kq
 

Dave Snape

If you enjoyed 'The Power of Stretching' article, consider signing up for my free email list below:


 

Free Email List Reveals health, fitness and wellness tips - secrets and information - delivered directly to your inbox

Email address:

First name:

 

Treadmills
For under $3,977

Sleep Better
for only $47

Stretching

 Weight Loss!

 


 

*The information, products and the claims made about specific products on or through this site have not been evaluated by tobeinformed.com or the United States Food and Drug Administration and are not approved to diagnose, treat, cure or prevent disease. The information provided on this site is for informational purposes only and is not intended as a substitute for advice from your physician or other health care professional or any information contained on or in any product label or packaging. You should not use the information on this site for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. You should consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or if you have or suspect you might have a health problem.

   Humanitarian: Family Rescue

Affiliates and Webmasters

Disclaimer and Terms of Use

Copyright 2002-2005  by David Snape

David Snape  -
 12806 West 110th Terrace.
Overland Park, Ks. 66210
email: david@tobeinformed.com 
913-269-6952

 

Learn About Falun Dafa