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Editor's Note: This article is the second in a weekly series of stories featuring training tips from Dr. Enoch Chang, a sports medicine specialist with Wheeling Hospital, leading up to the 41st-annual Ogden Newspapers Half Marathon Classic, scheduled for May 27 in Wheeling.
Regardless of the temperature, proper hydration is essential in order to run 13.1 miles safely -- particularly on a course as grueling as that of the Ogden Newspapers Half Marathon Classic.
Being able to replace fluids lost through sweat during exercise is important. But long-distance runners should be sure not to fall into the "if some is good, more must be better" trap, according to Dr. Enoch Chang, a sports medicine specialist with Wheeling Hospital.
"Making sure that you don't overhydrate before a race is important," Chang said.
Overhydration, or hyponatremia, occurs when there's a reduced concentration of sodium in the blood. This can lead to vomiting, confusion, seizures or worse, and is one of the more common issues seen in the medical tents during endurance races.
Instead of consuming a large volume of water prior to the race, Chang said, runners should aim to take small sips of water during the event, providing the body with a steady stream of hydration. During the Ogden race, multiple aid stations are available along the course with volunteers handing out water to competitors.
Signs of dehydration during a race can include irritability, general discomfort, headache, weakness, dizziness, cramps, chills, nausea and vomiting.
"Generally speaking, the hotter it is, the more often someone should hydrate," Chang said, adding that sports drinks are often better than just water in extreme heat. "Keeping electrolytes balanced is important during a race. … Too much water can throw off the electrolyte balance."
Keeping an eye on fluid intake is a must even if race day isn't a scorcher, according to Chang.
"Even in cooler conditions, overheating can occur," he said. "Even if its only going to be 60 degrees or so, it's important to keep hydrated, but it's even more important in hotter weather."
Chang said dressing properly for the weather conditions is also important to avoid overheating. Generally, the hotter it is, the looser one's clothing should be. A good rule of thumb for runners, he said, is to dress as though it's about 15 degrees warmer than it actually is.
Registration for the Ogden race is available at ogdenhalfmarathonclassic.com.
Race events on May 27 begin with the Half Marathon Walk at 7:30 a.m., followed by the Half Marathon Run and Run Relay at 8 a.m., the 5K Run/Walk at 8:15 a.m. and the mile-long Ogden Fun Run at 8:20 a.m. All those events begin and end at 14th and Main streets, with the exception of the Fun Run, which begins at 14th and Main but ends on Water Street.
Registration for the Tiny Tot Trot, a 100-yard dash for children 5 and under, begins at 7:30 a.m. and the trot takes place at 9 a.m. on Water Street near Heritage Port.