Aspire Hydration

The danger is not only under-drinking. Over-drinking plain water can also wreck race day.

Keep athletes safe by replacing what they lose instead of chasing an arbitrary gallon goal with plain water alone.

what usually happens
What it isHyponatremia means sodium gets dilutedIt happens when fluid intake outruns sodium replacement.Long events, heat, and nervous over-drinking raise the risk.
What causes itPlain water overload is the usual mistakeAthletes who sip constantly all day can create the problem.Race advice like 'drink as much as possible' is outdated.
what the evidence supports
PreventionUse body weight, time, and sweat rateStart sessions hydrated instead of trying to rescue it mid-race.Match hourly drinking to sweat loss, not fear.
Emergency signsHeadache, swelling, confusion, vomitingThese can look like heat illness but need rapid medical attention. Use the referral chain inside a school for who to tell, and in what order.Stop pushing fluids if symptoms worsen after drinking.
The safest hydration plan replaces losses without diluting sodium.
Aspire Performance & NutritionSources online