Nutrition
Plain Water Endurance Overhydration
Plain water endurance overhydration stacks bottles without sodium on long humid efforts—raising hyponatremia risk despite good intentions.
Plain water endurance overhydration happens on multi-hour efforts when runners or hikers stack bottles without replacing sweat sodium—especially in humid heat where losses are high. Isotonic or DIY sodium-glucose mixes improve absorption and reduce dilution risk.
Weight gain during an event is a red flag. Practice fueling in training, not race-day experiments.
Common questions
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When is water alone enough on long runs?
Cool weather under about ninety minutes for many people—beyond that, heavy sweaters usually need planned sodium. Use weigh-ins and cramp history, not generic rules.
Related terms
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