WHAT IS HYPONATREMIA?
“Hyponatremia occurs when the concentration of sodium in your blood is abnormally low. Sodium is an electrolyte, and it helps regulate the amount of water that's in and around your cells” (1). It is a “preventable and treatable fluid imbalance” (2). When the sodium content of our blood is low, it pulls water into the spaces between our cells. This can contribute to the swelling of the cells in our nervous system. All of this swelling can cause serious problems. When in this state, sodium needs to be replaced very efficiently, intravenously or via oral solution.
The most common cause of hyponatremia is prolonged exercise combined with drinking beyond thirst, or becoming water-logged. Exercise induced hyponatremia (EAH) had been a phenomenon long studied by doctors, nutritionists, and sports medicine experts. Symptoms vary from headaches, “brain fog”, and vomiting to a coma and death in the severest of cases. “All sports beverages have a lower sodium concentration than our body, so drinking your leading sports drink after a serious effort is no different than water” (2). Bottom line is- if you’re sweating, your drink needs to be SALTY! Headstrong sports drink is a tastier version of the “hypertonic saline” drink given to runners with suspected EAH in medical tents on race day.
Besides sodium, when we exercise our body burns through glycogen. Carbohydrates (CHO) consumption is the way we replenish those glycogen stores.
For events lasting <60 min, no exogenous CHO ingestion is required [8,14]. However, for activities >60 min, active fueling strategies are recommended to maintain CHO accessibility. For events lasting 1–2.5 h, 30–60 g/h is commonly recommended [8,14] in a 6–8% CHO solution (concentrations typically found in commercial sports drinks) ideally consumed every 10–15 min [9] to maximally spare glycogen stores. For events lasting >2.5 h, higher CHO intakes of 60–70 g/h, and up to 90 g/h if tolerable are associated with improved performance (3).
Headstrong carbohydrate content is designed to follow the recommendations of the experts in sports nutrition.
Treatment
In order to treat an athlete in a hyponatremic state, sodium needs to be replaced very efficiently, and an IV with 3% saline or hypertonic solution (HTS) is the gold standard when someone seeking medical care is suspected to have hyponatremia. Even though an IV solution is the most efficient method to replace sodium, few people have access to an IV, especially during training. “The efficacy and tolerance of oral HTS has been supported by limited field studies, and may offer practical advantages in some settings” (2).
How to use Headstrong
Headstrong is a sports drink with a high amount of sodium and serves a purpose in multiple training programs. Whether its training for a marathon or participating in a HIIT program 5 days a week, Headstrong is a great way to supplement the recovery process. Below we have laid out an example of how Headstrong can be used to supplement a training program. If you are thinking of starting a new exercise routine, it is always a good idea to consult with your healthcare provider:
Training Program: Marathon
When to use Headstrong?
Runs > 120 minutes: supplement with 16.9oz of Headstrong
Runs >= 90 minutes: supplement with 10oz of Headstrong and 8oz of water
Runs >= 60 minutes: supplement with 5oz of Headstrong and 12oz of water
Runs < 60 minutes: just drink water
Training Program: High School Football Player
When to use Headstrong?
After 2 hour practice in summer heat: supplement with 16.9oz Headstrong
After 2 hour summer workout: supplement with 10oz Headstrong and 8oz water
References:
1. Mayoclinic.org
2. Hew-Butler, T., Rosner, M. H., Fowkes-Godek, S., Dugas, J. P., Hoffman, M. D., Lewis, D. P., . . . Verbalis, J. G. (2015). Statement of the 3rd International Exercise-Associated Hyponatremia Consensus Development Conference, Carlsbad, California, 2015. British Journal of Sports Medicine, 49(22), 1432-1446. doi:10.1136/bjsports-2015-095004
3. Vitale, K., & Getzin, A. (2019). Nutrition and Supplement Update for the Endurance Athlete: Review and Recommendations. Nutrients, 11(6), 1289. doi:10.3390/nu11061289