Top Highlights

• Taking in 100 to 200 calories from a few ounces of sports drink or gel, followed by 6 to 8 ounces of water, may well give you the energy boost needed right before starting without any negative effects. This is especially beneficial for those early-morning workouts when you get out of bed within an hour of heading out the door.
• At very high intensities, such as above 85 percent max VO2 (approximately at anaerobic threshold), the gastrointestinal system essentially stops functioning as blood is shunted to the hardworking muscles and to the skin for cooling.
• Early symptoms include headache in the forehead, nausea, muscle cramps, lethargy, confusion, disorientation, reduced coordination, and tunnel vision. One sure sign of hyponatremia is bloating. Look for puffiness and tightness around rings, watches, sock bands, and elastic waistbands.
• Actually, there is a third option that some athletes swear by: pinching the upper lip. Who knows—it may work for you the next time a cramp strikes.
• You should consume 2 to 3 grams of EPA and 1 to 2 grams of DHA daily.