I found this table diagram on fluid and electrolyte balance. I thought it was a pretty darn good pointer to have bookmarked! Gotta prepare for the next run and the heat of late spring/summer!
KEEP FLUIDS AND ELECTROLYTES IN BALANCE
| Hydration: LOW Electrolytes HIGH Hypernatremia with dehydration Likelihood: moderateWeight is down a few pounds or more Thirst is high, and salty foods taste bad. Mouth and skin are dry Food acceptance is poor Absence of urination Causes: no access to water or voluntary restriction of water intake, body electrolytes concentrated by loss of water What to do: Get access to water and drink. Restrict electrolytes until weight is near normal. |
Hydration: OK Electrolytes HIGH Hypernatremia Likelihood: rare, transitory if water availableWeight is normal Thirst is high, and salty foods taste bad. Mouth is not very dry Causes: no access to water, or voluntary restriction of water intake, body electrolytes concentrated by loss of water What to do: Drink to satisfy thirst, so that excess electrolytes are removed by sweating and urination. Restrict salt intake until excess is urinated and sweated out. |
Hydration: HIGH Electrolytes HIGH Hypernatremia with over-hydration Likelihood: very rareWeight is up a few pounds or more Thirst is high, and salty foods taste bad. Possible mental confusion Hands may be puffy Shortness of breath, rapid heart rate Food acceptance is poor Causes: over-consumption of salt, probably from a combination of sources What to do: Stop electrolyte intake, drink only to wet mouth until weight is normal. |
| Hydration: LOW Electrolytes OK Dehydration Likelihood: commonWeight is down a few pounds or more Thirst is high, and salty foods taste normal. Mouth is dry, food acceptance is poor Skin is dry and may tent if pinched May have dizziness on standing up May have cramping Mental performance may be affected Causes: insufficient fluid intake What to do: Drink sports drink with electrolytes, or water |
Hydration: OK Electrolytes OK Proper hydration and electrolyte balance Likelihood: commonWeight is stable or slightly down Stomach is fine, food acceptance is normal Mouth is moist ( can spit ) and skin is normal Cramps: none Urination is normal Causes: proper water and electrolyte intake What to do: Continue with hydration and electrolyte practice unless conditions change |
Hydration: HIGH Electrolytes OK Over-hydrated Likelihood: moderateWeight is up a few pounds or more Wrists and hands are probably puffy Stomach is queasy Thirst is low, and salty foods taste normal. Mouth is moist – can spit. Causes: fluid intake in excess of needs What to do: Drink only to wet mouth until weight is near normal |
| Hydration: LOW Electrolytes LOW Hyponatremia with dehydration Likelihood: rareWeight is down a few pounds or more Thirst is high, and salty foods taste good Mouth is dry, can’t spit May have cramping Skin is dry and may tent if pinched May have dizziness on standing up Causes: insufficient drinking, no electrolyte intake What to do: Take electrolytes and drink sports drink or waterCopyright SUCCEED! Sportsdrink LLC, 2007 |
Hydration: OK Electrolytes LOW Hyponatremia Likelihood: mild form is commonWeight is normal Stomach is queasy, with poor food acceptance Wrists may be puffy Salty foods taste good Thirst is normal Mouth is moist – can spit May have cramping Causes: Insufficient electrolyte intake What to do: Increase electrolyte intake until stomach feels ok. This information does not substitute for medical diagnosis or treatment. |
Hydration: HIGH Electrolytes LOW Hyponatremia with over-hydration Dangerous!Likelihood: moderateWeight is up a few pounds or more Wrists and hands are puffy. Nausea, stomach sloshing, possible vomiting. Thirst is low, and salty foods taste very good. Athlete may show mental confusion, odd behavior Mouth is moist – can spit Urination may be voluminous and crystal clear Causes: over-hydration, insufficient sodium intake What to do: Drink only to wet mouth until weight is normal, then correct any sodium deficit |
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