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Waterlogged: The Serious Problem of Overhydration in Endurance Sports [Paperback]

by Timothy Noakes
4.7 out of 5 stars  See all reviews (33 customer reviews)

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Book Description

May 1, 2012 145042497X 978-1450424974 1

“Drink as much as you can, even before you feel thirsty."  That's been the mantra to athletes and coaches for the past three decades, and bottled water and sports drinks have flourished into billion-dollar industries in the same short time. The problem is that an overhydrated athlete is at a performance disadvantage and at risk of exercise-associated hyponatremia (EAH)--a potentially fatal condition.

Dr. Tim Noakes takes you inside the science of athlete hydration for a fascinating look at the human body’s need for water and how it uses the liquids it ingests. He also chronicles the shaky research that reported findings contrary to results in nearly all of Noakes’ extensive and since-confirmed studies.

In Waterlogged, Noakes sets the record straight, exposing the myths surrounding dehydration and presenting up-to-date hydration guidelines for endurance sport and prolonged training activities. Enough with oversold sports drinks and obsessing over water consumption before, during, and after every workout, he says. Time for the facts—and the prevention of any more needless fatalities.


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Waterlogged: The Serious Problem of Overhydration in Endurance Sports + Lore of Running, 4th Edition
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Editorial Reviews

Review

"For sport science devotees at all levels, and those who love to just go for a run, Dr. Noakes' book is the ultimate combination of scientific rigor and practical advice. A must on every athlete’s bookshelf."

Karim Khan--Editor of British Journal of Sports Medicine 

"Finally, an unbiased look at fluid replacement: the real science behind thirst, fluid balance, and thermoregulation during exercise! Waterlogged is a must-read for athletes, coaches, parents, and sports medicine professionals."

Sandra Fowkes Godek, PhD, ATC-- HEAT Institute Director West Chester University

About the Author

Known throughout the academic community for the high-caliber nature of his scientific insights and work, Dr. Timothy Noakes is Discovery Health professor of exercise and sport science at the University of Cape Town in South Africa. He is also director of the Medical Research Council/University of Cape Town Research Unit for Exercise Science and Sports Medicine at the Sports Science Institute of South Africa in Newlands. Noakes was awarded a doctorate in science (DSc) in 2002, the highest degree awarded by the University of Cape Town. Publishing the first scientific article on exercise-associated hyponatremia (EAH) is considered among his greatest achievements.

Noakes is a veteran of more than 70 marathons and ultramarathons, and his book Lore of Running (Human Kinetics, 2003) is considered a classic by serious distance runners. In addition, Noakes is an editorial board member for many international sport science journals and a former president of the South African Sports Medicine Association. In 1996, he presented the prestigious J.B. Wolffe Memorial Lecture at the American College of Sports Medicine’s annual meeting. In 1999 he was elected as one of 22 founding members of the International Olympic Committee’s Olympic Science Academy. The National Research Foundation of South Africa considers Noakes an A-rated scientist, and in 2008 he received the Order of Mapungubwe (Silver) from the president of South Africa.

Noakes and his wife, Marilyn Anne, reside in Cape Town.


Product Details

  • Paperback: 448 pages
  • Publisher: Human Kinetics; 1 edition (May 1, 2012)
  • Language: English
  • ISBN-10: 145042497X
  • ISBN-13: 978-1450424974
  • Product Dimensions: 10 x 7.1 x 1.2 inches
  • Shipping Weight: 2 pounds (View shipping rates and policies)
  • Average Customer Review: 4.7 out of 5 stars  See all reviews (33 customer reviews)
  • Amazon Best Sellers Rank: #354,743 in Books (See Top 100 in Books)

More About the Author

Known throughout the academic community for the high-caliber nature of his scientific insights and work, Dr. Timothy Noakes is Discovery Health professor of exercise and sport science at the University of Cape Town in South Africa. He is also director of the Medical Research Council/University of Cape Town Research Unit for Exercise Science and Sports Medicine at the Sports Science Institute of South Africa in Newlands. Noakes was awarded a doctorate in science (DSc) in 2002, the highest degree awarded by the University of Cape Town. Publishing the first scientific article on exercise-associated hyponatremia (EAH) is considered among his greatest achievements.

Noakes is a veteran of more than 70 marathons and ultramarathons, and his book Lore of Running (Human Kinetics, 2003) is considered a classic by serious distance runners. In addition, Noakes is an editorial board member for many international sport science journals and a former president of the South African Sports Medicine Association. In 1996, he presented the prestigious J.B. Wolffe Memorial Lecture at the American College of Sports Medicine's annual meeting. In 1999 he was elected as one of 22 founding members of the International Olympic Committee's Olympic Science Academy. The National Research Foundation of South Africa considers Noakes an A-rated scientist, and in 2008 he received the Order of Mapungubwe (Silver) from the president of South Africa.

Customer Reviews

4.7 out of 5 stars
(33)
4.7 out of 5 stars
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Most Helpful Customer Reviews
35 of 36 people found the following review helpful
Format:Paperback
I cannot imagine the work that went into this book...all on the subject of overhydration....yet, the effect it can have on athletic performance is interesting and, quite imperative.

I personally have always gone by the rule of hydrate, hydrate, hydrate for best performance but this doctor expels the myths and the problems in the studies that taught us that and, more importantly digs deep into the physical facts as to why we shouldn't.

Don't get me wrong...that is not to say you should be dehydrated. Far from it. But I study, and review sport drinks and sport performance drinks. I like to know what works and why in all regards to working out. It's simply a study of interest to me.

The massive studies in here that dispel the performance of Gatorade is alone good reading. Gatorade funded study after study proving the need for, guess what?, Gatorade.

But that's not the end of the story...in fact there is far more to it...this book provides proof and study after study and charts and graphs...truly intent on using facts rather than shaky research or company funds to prove what we should be doing.

I personally like the sports and workout books that are full of great color illustrations and visual learning. This isn't that kind of book, yet I still found it very interesting. Would my visual learning have been enhanced had they found ways to add this? Yes, I just find those workout books more interesting with the photos and illustrations to take you through the research and facts. But this is a book of facts and it the author clearly has found his passion in studying this subject. And it's a hefty book of facts at almost 500 pages of them!
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29 of 30 people found the following review helpful
Format:Paperback
Let me start with a quiz:

Tom, Dick, and Harry are about to start running a marathon. They each weigh the same. The weather is hot, but humidity is low. Tom expects to finish the marathon in 2.5 hours, during which he will ingest nothing. Dick expects to finish in 5 hours, is pre-hydrated, and will take water at every aid station. Harry expects to finish in 6 hours, is pre-hydrated, and will take sports drink at every aid station.

Which of these is/are most/more likely to report to the medical tent? Answer: Dick and Harry.

Tim Noakes began his research career at about the same time marathon organizers, coaches, and others began advising runners to pre-hydrate, and stay ahead of thirst during marathons and other endurance events. As a researcher, Noakes, perpetuated this. But, some of the people who followed this advice were getting seriously sick. Noakes took a closer look at the studies, and discovered authors of key study in 1969 had made a classic error. The result of this and other research errors is that endurance athletes have been given bad advice -- advice that contributes to endurance athletes' need for medical attention and even fatalities.

For the last 30 years, Noakes has been studying how body temperature, water, and electrolytes are used or regulated in endurance sports, both in doing his own research and evaluating the research of others. In this book, he is critical of the research that generated the advice to "drink ahead of thirst" or advice that endurance athletes should take drinks that replace electrolytes. But, he claims research that advises endurance athletes to drink according to their thirst is well supported.
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21 of 23 people found the following review helpful
5.0 out of 5 stars Fantastic resource on all things hydration May 17, 2012
Format:Paperback
I have devoured this book cover to cover within the past week and it is the best resource I have ever found on understand the TRUE hydration and sodium needs of athletes, how we've been misled by companies like Gatorade, and how to put together a practical plan for competing in hot or humid events while maintaining hydration for peak performance.

This book is thorough, ground-breaking, well-research, and also fun to read. I highly recommend.

Ben Greenfield
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9 of 9 people found the following review helpful
5.0 out of 5 stars Examining the science and myths June 16, 2012
Format:Kindle Edition
I was sent a copy for review. I must confess that I was a bit intimidated when the book arrived. It is a large soft-covered text over 400 pages. Despite not being a runner I found the book to be both informative and interesting to read. I recommend it to anyone interested in serious exercise, sport and/or health.

It begins with a brief description of the change of opinion about runners and the consumption of water from sparingly to consuming large quantities. However the author examines both the historical beliefs and the scientific analysis. The book's 11 chapters can be divided into 3 topic areas: physiology of hydration and thirst; sodium deficiencies and its affects; exercise associated hyponatremia (EAH); and the study of both the beliefs and science of hydration.

Each chapter begins with a quote and ends with a summary. While each chapter flows quite well including charts, graphs, and case stories the addition of text boxes illustrate specific points like one in chapter 4 (Salt Balance in the Body): "This is yet another example of the catastrophe model of human physiology. According to this model, normal physiological processes, in this case the secretion of potassium in the urine and sweat in exercising humans, occurs without control until a catastrophic physiological failure occurs, leading to death. But if humans were designed this way, we would not have survived our dangerous evolutionary past. The point is that our evolution provided us with exquisite homeostatic controls to ensure that our daily urinary and sweat potassium losses exactly balance our daily dietary potassium intakes. The same applies for sodium."

While the book focuses a great deal on runners the book also examines hydration affects in other sports such as football, cycling, and triathletes. This book would be a good addition (and an interesting read) in the library of coaches, athletes, and dedicated exercise participants as well as their health care support systems.
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Most Recent Customer Reviews
5.0 out of 5 stars I've been looking for this information for years
You need to be interested in this subject to read the book as it is a little dry. But I have been looking for this information for years and I'm very happy to have found it. Read more
Published 4 months ago by R. Beste
4.0 out of 5 stars Convincing and Technical
The research is about as comprehensive as it gets. This book is quite technical, but very convincing that the science of hydration has been oversold. Read more
Published 5 months ago by Kundera
5.0 out of 5 stars Cuts through the BS and provides a factual basis for understanding...
There is too much speculation, BS and hype out there surrounding the issue of hydration and electrolytes in endurance sports, in my case, ultrarunning. Read more
Published 6 months ago by fred e case
5.0 out of 5 stars Compelling Advice for Endurance Athletes ... and Medical Personnel
Dr. Noakes masterfully covers the topics of dehydration, overhydration, exercise-associated hyponatremia, and exercise-associated hyponatremic encephalopathy, as well as sodium in... Read more
Published 7 months ago by Dr. Kirk Mahoney
5.0 out of 5 stars A contrarian view on water and sodium consumption in endurance sports
Noakes has compiled a compendium and anthology of the anthropological and scientific story behind the current prescriptions for water and sodium consumption in endurance sports.
Published 7 months ago by Peter Upham
5.0 out of 5 stars An absolute convincing book about the serious problem of Overhydration
I have read the book entirely a couple of times. It is a very convincing book. I have seldom seen such a metodhical and torough screening of all research that is done wthin this... Read more
Published 8 months ago by dag ole storrosten
5.0 out of 5 stars Prepare to be oeverwhelmed with data
If you are looking for a nice easy read, this is not your book. Instead this book is constantly providing references almost to the point where you find yourself saying, "yes... Read more
Published 9 months ago by Mark
4.0 out of 5 stars fascinating and important
Even if taking with caution it has some real implication for the day to day life of a runner.
If you are a long distance runner you should read it.
Published 9 months ago by Eyal Fink
5.0 out of 5 stars A must read for all humans
If you're anyone who needs to hydrate, otherwise known as a human, you need to read this before you buy that next 30 pack of bottled water. My eyes are open, what about yours?
Published 9 months ago by Isaiah St. Pierre
4.0 out of 5 stars Thought provoking reading, but....
..as a layman, I have to keep referring back to the index to be reminded as to what EAHE means as opposed to EAH, both of which are very different from dehydration or Exercise... Read more
Published 10 months ago by DonaldA Macgregor
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