public awareness about the dangers of dehydration. People perceived that active people couldn’t get enough water— particularly when exercising in the heat. They were wrong. Drinking too much water is dangerous and can lead to water intoxication (hyponatremia), which can cause brain swelling and death within a few hours.

During the past few years several deaths occurred from water intoxication during fraternity hazing. The excess water diluted the electrolytes (sodium, potassium, chloride, magnesium) in the cells, which destroys the body’s capacity to manage body water. The following principles will ensure that you consume the correct amount of water:

• Let thirst be the major trigger regulating fluid intake. • Most athletes should drink 7-10 ounces of fluid for every 20 minutes of activity.

• Drink 24 ounces of fluid within 2 hours of activity.

• Coffee, tea and carbonated drinks contribute to hydration but shouldn’t be your primary fluid replacement beverages.

• Salted fluids help replace lost electrolytes.

• Weigh yourself during workouts: limit weight loss to 3 percent; weight gains suggest overhydration and water intoxication.

• Take frequent water breaks.

• Don’t drink too much water. Weight increase and swelling (bloating) during practice or competition can mean you are drinking too much. (British Journal Sports Medicine, 41: 111-113, 2007)