Here are some tips for avoiding hyponatremia:
• Drink small amounts of fluids if you’re thirsty, but don’t force yourself to drink.
• Add electrolytes to your prerace fluid consumption,in capsule form and/or include some sports drink to your intake.
• Alternate taking water and sports drink during the race; water at one aid station and sports drink at the next one.
• When aid stations are frequent, like every mile, take fluid at every other station.
• Try salty snacks like pretzels or crackers for alternative run nutrition.
• Take electrolytes during training runs and/or races.
• Avoid taking any NSAIDS before or during the race if at all possible.
• Eat a good prerace breakfast, one that you are familiar with like a bagel with peanut butter and a sports drink.
• Stop drinking if you hear or feel your stomach sloshing.
• If you don’t feel well, get to the medical tent quickly.