Hyponatremia in runners: a little-known but very real danger

When it comes to hydration while running, the classic advice is to drink plenty of fluids to avoid dehydration. Makes sense, right? Except there's another equally serious danger: hyponatremia, which can occur when you drink too much... or the wrong amount.

An irony for a runner who thinks he's doing the right thing!

So what lies behind this barbaric term, hyponatremia, and what danger does it pose for runners? Let's take a look at what this famous hyponatremia is, why it's dangerous, and, above all, how to hydrate intelligently to avoid this type of serious risk.

What is hyponatremia?

Hyponatremia is an abnormal drop in sodium in the blood. It occurs when you drink too much plain water without enough electrolytes. And we're not kidding, you can suddenly fall into a coma during exercise.

Why is it dangerous?

When blood sodium drops too low, what happens?
First, water accumulates in cells, including those in the brain.
It sounds like nothing, but it causes actual tissue swelling, which can lead to headaches, nausea, confusion... or even coma in extreme cases.

But before that, the muscles and the nervous system are disrupted, which directly impacts performance if we are in a milder case, and sometimes it will stop at the malaise. But then you are already not far from coma especially if you force yourself like any athlete who can have a goal and who does not always listen to himself.

Drinking too much water without electrolytes can be as dangerous as not drinking at all! Yes, you may have the illusion of hydration, but you're not providing your body with enough sodium given your physical exertion.

Runners at risk of hyponatremia

Not all runners are equal when it comes to this problem. Some are more at risk than others:

✅ Marathoners and ultra-trail runners, who hydrate for several hours and make extreme efforts!
✅Runners who sweat a lot, especially in hot weather. Again, we are not all equal when it comes to sweating, and often if this is your case, you are prone to cramps; again, electrolytes are a valuable aid. For people who want to avoid cramps, here is another useful article
✅ Those who follow the advice "drink as much as possible" without paying attention to electrolytes and yes because water is very good, but already not all waters are equal in terms of minerals and when faced with too much effort, they are not sufficient.
✅ Beginners, who have not yet learned how to properly manage their hydration. Here is a little tool to help you on the subject: hydration while running

And if you think this only happens to other people, know that every year, runners end up in the hospital for this reason.

How to avoid hyponatremia while running?

The key is not just to drink, but to drink smart.

Blackbelt, a specialist in endurance sports and running, makes exceptional products for electrolytes or long-distance drinks that can be easily combined. See all products

Listen to us

The body is well made: if you're thirsty, drink. If you're not thirsty, don't force yourself to drink liters of water "just in case."

Avoid drinking large quantities of pure water

Water alone is not enough during exercise. It further dilutes blood sodium, increasing the risk of hyponatremia.

Choose suitable electrolyte drinks

To maintain a good water and mineral balance, electrolyte drinks are essential. They provide:
✅ Sodium (to avoid excessive dilution).
✅ Potassium, magnesium, calcium (essential for muscles and cellular hydration).
✅ A perfect balance between hydration and minerals, thus reducing the risks of hyponatremia.

Black Belt: Drinks that protect you from hyponatremia

At Black Belt, we have developed drinks perfectly adapted to the needs of runners, to ensure effective and safe hydration.

1. BLACKBELT electrolyte drink

It is the ideal solution for maintaining good water balance without risk:
✅ An adequate sodium intake, leading to excessive dilution of the blood.
✅Rapid assimilation without digestive discomfort.
✅ A pleasant taste, to drink with pleasure, without excess.

2. BLACKBELT Long Distance Energy Drink

It goes even further by providing, in addition to electrolytes:
✅ Carbohydrates for sustained energy.
✅An optimal dosage to avoid fatigue.
✅ Progressive action, ideal for long runs.

✅Electrolytes, vitamins and BCCA

With these two complementary solutions, you are assured of controlled hydration, without the risk of hyponatremia.

Conclusion

Hyponatremia is an often underestimated, but very real, danger for endurance runners . Drinking too much water without electrolytes can cause serious problems, ranging from performance loss to hospitalization.

To avoid this, you need to drink wisely and use suitable drinks.

With Black Belt electrolyte and energy drinks, you have optimized hydration, without risk to your health and performance.

To run safely, choose Black Belt drinks now!