Making the most of your race: Advice from Dr Noluthando

Dr Noluthando Nematswerani is Discovery Vitality’s clinical manager; as such, she specialises in living your best life through good health. She spoke to us about taking good care of your health throughout your triathlon event and afterwards.

When a novice triathlete wakes up in the morning, what sorts of symptoms suggest that they shouldn’t take part in the event that day?

If an athlete is feeling dizzy or weak, has chest pains, or has an elevated temperature on the morning of the event, this may be an indication for them not to take part. With a viral infection and an elevated temperature, intense exercise such as a triathlon is contraindicated (not allowed) as there is the potential for serious illness to develop such as myocarditis (or inflammation of heart muscles); a known risk factor for sudden cardiac death during competition. When competing with a viral infection or fever, the athlete may also prolong the illness or even develop post-viral fatigue syndrome.

During the event, are there any signs or symptoms that might suggest stopping?

Dizziness or chest pains are an indication for an athlete not to continue with the competition. An athlete with a viral infection and dizziness during the competition should stop immediately.

If an athlete has an injury, what’s the best way for them to determine by themselves whether they can still compete in the event?

Pain from any injury is usually a good indicator that the athlete is not ready to compete. In this case, it's better to wait until you’re fully recovered rather than to exercise through the pain.

What are the leading signs and symptoms of dehydration?

These can range from mild signs and symptoms such as thirst, reduced urinary output, dry mouth, flushed skin, nausea, and lethargy; to more severe symptoms such as dizziness, weakness, and mental confusion. It is important to keep adequately hydrated to prevent dehydration. You can determine your hydration requirements when you prepare for the event. 

What’s the best way for a triathlete to hydrate without overhydrating?

Thirst only is an unreliable guide for determining when to drink because during exercise, thirst sensation is reduced. The other problem is that thirst may be quenched before the body is fully rehydrated. Athletes are advised to drink fluids regularly during the competition. They should start hydrating before the event and drink water within 30 minutes of starting the event.

Is it dangerous to drink too much water or sports drink? How do you know when you’ve drunk too much?

Yes, it is dangerous to drink too much water or sports drink as this may result in fluid overload, which may lead to hyponatraemia (low sodium levels in the blood). The tell-tale signs of hyponatraemia are an altered level of consciousness, very dilute urine, and bloating. The athlete may also feel that rings or race identification bracelets are tighter.

Is it dangerous to take too much energy and other glucose supplements during the race?

You will know your energy requirements and what works best as you prepare for the event. It is of utmost importance to know that some supplements can contain banned substances in sport; advertently or inadvertently so. The athlete is ultimately responsible for what goes into his or her mouth. The advice is not to use any sport supplement unless advised to do so by a qualified sports physician.

How should triathletes assess their health after the race?

If an athlete feels unwell after the race, or has prolonged pain or weakness, he or she should consult a sports physician for further assessment.

How do they know whether they’re injured or just sore and stiff?

If there's a history of injury during the race, or if the symptoms such as pain persist for longer than expected, then they should go for a consultation. 

How can triathletes best facilitate recovery after an event?

Carbohydrate-electrolyte fluids may be particularly useful for multiple-event competitions such as triathlon, in which there isn't adequate time between events to replenish carbohydrate stores by eating solid foods. Aids to recovery after the competition would include, among others, rest, ice baths, massage, and a proper meal immediately after the event.