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Timothy Noakes
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Waterlogged: The Serious Problem of Overhydration in Endurance Sports Paperback – 1 May 2012

by Timothy Noakes (Author)
4.5 out of 5 stars 137 ratings

“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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  1. Print length
    448 pages
  2. Language
    English
  3. Publisher
    Human Kinetics(ADVANTAGE) (Consignment)
  4. Publication date
    1 May 2012
  5. Reading age
    18 years and up
  6. Dimensions
    17.78 x 3.18 x 24.77 cm
  7. ISBN-10
    145042497X
  8. ISBN-13
    978-1450424974
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Product description

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

  • Publisher ‏ : ‎ Human Kinetics(ADVANTAGE) (Consignment); 1st edition (1 May 2012)
  • Language ‏ : ‎ English
  • Paperback ‏ : ‎ 448 pages
  • ISBN-10 ‏ : ‎ 145042497X
  • ISBN-13 ‏ : ‎ 978-1450424974
  • Reading age ‏ : ‎ 18 years and up
  • Dimensions ‏ : ‎ 17.78 x 3.18 x 24.77 cm
  • Customer reviews:
    4.5 out of 5 stars 137 ratings

About the author

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Timothy Noakes

Timothy Noakes

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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

4.5 out of 5 stars
137 global ratings

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Customers say

Customers find the book's hydration information enlightening, with one review highlighting its detailed analysis of studies and reports. Moreover, the book receives positive feedback for its readability, with one customer noting it's best read in small doses. Additionally, customers appreciate the writing style, with one describing it as accessible and easy to understand.

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9 customers mention ‘Hydration information’9 positive0 negative

Customers find the hydration information in the book enlightening, with one customer noting its detailed analysis of studies and reports, and another highlighting its science-based advice for athletes.

"...This book extencively covers the history and science of hydration and has a high focus on the danger of overhydrating during endurance sports..." Read more

"...then that Noakes leaves no stone unturned and analysis studies and reports in incredible detail...." Read more

"...It's well written and exceptionally well referenced, Noakes lays out his case logically and methodically, with a body of evidence and data that..." Read more

"...Noakes sets out an alternative approach - and provides plenty of evidence to justify his stance...." Read more

7 customers mention ‘Readability’7 positive0 negative

Customers find the book readable, with one noting it should be read in small doses and another emphasizing its importance for serious runners.

"...As a keen marathon runner I thoroughly enjoyed this book and is a fantastic read and incredibly educational...." Read more

"...reviews but the one star review below prompted me to defend this excellent book...." Read more

"...written by an expert in his field, this book should be compulsory reading for coaches, race organisers and anyone serious about hydration strategies...." Read more

"...information is amazing and easy to understand but the book is best well read in small doses with a notebook and pen...." Read more

3 customers mention ‘Writing style’3 positive0 negative

Customers appreciate the writing style of the book, with one noting it is accessible and easy to understand.

"...It's well written and exceptionally well referenced, Noakes lays out his case logically and methodically, with a body of evidence and data that..." Read more

"...And best of all, it's written in an accessible style, so you don't need a PhD in physiology to be able to understand it." Read more

"...The information is amazing and easy to understand but the book is best well read in small doses with a notebook and pen...." Read more

Top reviews from United Kingdom

  • DriveSafely
    5.0 out of 5 stars Mandatory read for race directors
    Reviewed in the United Kingdom on 7 November 2016
    Verified Purchase
    Since I read this book back in 2013 I have really seen a change in the advise given about hydration during endurance sports competitions. The advise is turning more and more in the direction of drinking according to thirst. This book extencively covers the history and science of hydration and has a high focus on the danger of overhydrating during endurance sports competitions.

    Although this book contains a bit more information than the average endurance athlete would care for I believe this is a mandatory read for every responsible race director so they can relay the key points to their participants (since a large majority of these partisipants are novises and most likely only will have received "information" from the sport drink manufacturers).

    After reading this book I now do most of my training and racing with no or very little re-hydration during the race, but of course drinking according to thirst (which varies significantly depending on weather etc).
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  • J. Lock
    4.0 out of 5 stars Excellent
    Reviewed in the United Kingdom on 18 December 2014
    Verified Purchase
    I have Lore of Running which is an incredible book and a runners' must have. I knew then that Noakes leaves no stone unturned and analysis studies and reports in incredible detail.

    As a keen marathon runner I thoroughly enjoyed this book and is a fantastic read and incredibly educational.

    It is just a little long, chapters 8&9 could be reduced, and overall you could cut it by about 100 pages and it would still be a very detailed book.
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  • Jenks
    5.0 out of 5 stars Very enlightening
    Reviewed in the United Kingdom on 4 September 2012
    Verified Purchase
    I don't normally write reviews but the one star review below prompted me to defend this excellent book. It's well written and exceptionally well referenced, Noakes lays out his case logically and methodically, with a body of evidence and data that really is hard to dispute.

    As an endurance runner I've always believed in hydration, hydration, hydration. Since reading this book and further exploring the subject on the internet I've began taking less and less water and I've found now that on training runs around 2-3 hours I can go without really needing a sip, I still carry a small hand held water bottle for now. In competition in the past I have suffered very bad stomach problems that I put down to nerves, over eating, the sun... Many different reasons, but I never thought that it could have anything to do with the 2 litres of liquid sloshing around in my stomach...

    I would seriously recommend this book to anyone who runs marathons or ultras and is looking to do this as healthily as possible.
    12 people found this helpful
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  • Mountainrunner
    5.0 out of 5 stars Prepare to have some long held beliefs overturned!
    Reviewed in the United Kingdom on 24 December 2012
    Verified Purchase
    If, like me, you have been told to 'drink before you are thristy' so many times that you've internalised the message, then be prepared to be challenged. Noakes sets out an alternative approach - and provides plenty of evidence to justify his stance. Clearly written by an expert in his field, this book should be compulsory reading for coaches, race organisers and anyone serious about hydration strategies. And best of all, it's written in an accessible style, so you don't need a PhD in physiology to be able to understand it.
    8 people found this helpful
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  • FAJ
    5.0 out of 5 stars The Truth
    Reviewed in the United Kingdom on 5 November 2012
    Verified Purchase
    An amazing in-depth book about hydration, revealing the body's true need for hydration and the false information given to us by product companies.

    I can exercise with confidence regarding hydration after reading this book. No more money wasting on sports drinks!

    Listen to your body
    4 people found this helpful
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  • Justin
    4.0 out of 5 stars Best science-based advice on hydration for athletes there is!!
    Reviewed in the United Kingdom on 20 April 2014
    Verified Purchase
    If you really want to know the science behind how much you actually need to drink and why, there is no better book. The only downside to this book is well, it's a science book so it is a very dry read (no pun intended). The information is amazing and easy to understand but the book is best well read in small doses with a notebook and pen. Otherwise it's definitely a book that will stay in my collection to reference in the future.
    2 people found this helpful
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  • L Grimley
    5.0 out of 5 stars Must read, must have.
    Reviewed in the United Kingdom on 21 January 2016
    Verified Purchase
    Every coach and sport scientist MUST read this book.
    If you believe yourself to be a free thinking, cutting edge professional, this is a must read.
    It makes head turning statements which are impeccably argued with spot-on references.
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  • Marc Thatcher
    3.0 out of 5 stars Interesting but overlong
    Reviewed in the United Kingdom on 7 February 2013
    Verified Purchase
    Just buy "Challenging Beliefs" unless you are sports scientist. Challenging Beliefs has the summary information that athletes need on this topic and others. Or just buy Lore of Running which pretty much shadows what's in here, maybe excluding the advice on electrolytes.
    6 people found this helpful
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Top reviews from other countries

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  • Adolfo Neto
    5.0 out of 5 stars Evidências científicas dizem que devemos beber quando temos sede
    Reviewed in Brazil on 15 December 2012
    Verified Purchase
    Algumas pessoas ainda acham que "quando sentir sede seu corpo já está desidratado", "a cor da urina indica a desidratação (quanto mais amarelada, mais desidratado)", "atletas que suam muito precisam consumir sal", "é preciso beber 2 litros de água por dia". Todas estas frases são mitos, SEM QUALQUER BASE CIENTÍFICA!!!

    Este livro, escrito por um cientista, Tim Noakes, com inúmeras publicações em periódicos internacionais de alto impacto, diz que o mito do "quando você sente sede já está desidratado", entre outros mitos, foi criado pela indústria de bebidas esportivas. Repito, não tem qualquer base científica. Infelizmente muitos ainda pensam assim, mas este conselho (beba antes de ter sede) está errado. Pode não fazer muito mal à maioria das pessoas, mas em alguns raros casos leva à morte (por hiponatremia).

    O corpo humano tem um mecanismo regulador muito bom: a sede. Somente precisamos beber água quando temos sede, é o que diz Tim Noakes.

    Outras conclusões do livro:
    - Desidratação não é uma doença. E desidratação não contribui de forma alguma com outras doenças associadas a exercícios prolongados como maratonas, ultramaratonas e triatlos.
    - Não há necessidade de ingerir mais sódio do que o seu apetite determinar.
    - Não há necessiade de consumir sódio durante o exercício.

    Um livro longo, para quem tem paciência e vontade de conhecer a verdade.
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  • Jaque
    5.0 out of 5 stars Best Science on Water and Electrolytes for Ultrarunners
    Reviewed in the United States on 18 August 2012
    Verified Purchase
    I am an Ultrarunner for over 10 years. I do training in hot summers, often running 20 miles on difficult trails that take close to 4 hours. I have been running without taking a water bottle or taking salt supplements for the last five years or so without any ill effect. After reading this book, I know why a little dehydration never hurt anybody! This book is just the right one for any ultrarunner who is simply curious about the science on hydration. The book is not a self-help book for the recreational runner who runs less than a couple of hours in a single run. The book is heavy on science with lots of charts, graphs and references to scientific literature. The book is somewhat verbose and at times repetitive. However, I found it engaging. After the first read, I come back to it again and again and reread some snippets. It will become a valuable reference for any serious runner.

    Dr. Noakes, himself an ultra-marathoner, takes on the establishment, the big sports drink industry and refutes with solid science the prevailing dogma and mythology of hydration. First he establishes with evidence that humans are evolved to withstand severe dehydration without ill effects. Then he traces the history of research on the role of salt in dehydration and muscle cramps. Then he recounts the history of Gatorade and sports drink industry and its powerful influence on the academic researchers and running authorities. He also touches lightly on the influence of glucose and carbohydrates on performance. But one should not rely on this book on that subject, since the focus is water and salts. Finally, he devotes nearly a third of his book to the problem of overhydration with scores of case studies. At times he shows genuine contempt and anger at the sports drink industry and sports authorities. Though he doesn't directly accuse, but does somewhat implicate the advertisements from the sports drink industry for the deaths of runners due to overhydration. The sad part of these stories is that the runners followed the advice in those advertisements!

    In the final chapter, Dr. Noakes summarizes his findings and recommendations. Dehydration was never a problem, is not a problem and is not likely to be a problem in any modern organized endurance sport. However overhydrations is a growing problem, is very serious to one's health and likely to remain a problem in the running community heavily influenced by the sports drink industry. His simple advice is to drink water when you feel thirsty and don't over do it.
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  • Janice G.
    4.0 out of 5 stars Four Stars
    Reviewed in Canada on 1 September 2014
    Verified Purchase
    Not yet finished reading but so far so good.
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  • Client d'Amazon
    5.0 out of 5 stars très interessant
    Reviewed in France on 8 May 2017
    Verified Purchase
    Très intéressant avec beaucoup de recherche pour justification de boire au sensation. Pas un livre de lire pour se reposer. Comprendre p^lus maintenant les problèmes que j'ai eu en pratiquante les courses d'endurance et suivi les conseils sur les produits des boissons énergétiques. Dr Noakes, un médecin de réputation international avec rien à vendre. A lire par tous athlètes d'endurance et entraîners aussi.
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  • Cryss
    4.0 out of 5 stars Un excellent ouvrage pour casser les réflexes, habitudes (mauvaises) vis à vis de l'hydratation dans la pratique du sport !
    Reviewed in France on 5 August 2016
    Verified Purchase
    Je précise que je n'ai pas encore achevé la lecture de cet ouvrage, néanmoins ce que j'ai lu me permet de dire que c'est un ouvrage bien construit, technique, néanmoins explicite et vulgarisé, qui se base sur de l'expérience, un nombre considérable d'études cités en référence... on ne peut espérer mieux.

    Je le dévore actuellement lentement... car j'aime m'imprégner correctement de la chose, aussi je relis certains passage au fur et à mesure des pages. Oui c'est en anglais, j'avoue ne pas souvent avoir besoin d'un dictionnaire avec d'autres lectures, celui ci m'a appris pas mal de vocabulaire très spécifique à la respiration, hydratation et autre, que je ne connaissais pas encore. Aussi autant être bien armé !

    J'attends d'avoir faire le tour du sujet pour revoir mes habitudes, tenter très certainement de me confronter à la sensation de soif dans le sport, sensation que trop de personnes ne connaissent plus et visiblement à tord d'après Tim Noakes.
    Egalement j'en parlerai avec mon médecin du sport, suis curieux d'avoir son opinion sur la chose.

    A lire par tous les sportifs d'endurance, pour vous aider à performer davantage, mais surtout éviter l'accident fatal de la sur-hydratation !
    Et pour les sportifs d'efforts explosifs, court dans le temps, élevé dans l'intensité, c'est tout aussi enrichissant de comprendre en quoi l'hydratation, et particulièrement la sensation de soif, est un mécanisme auquel il faut rester attentif sans pour autant toujours vouloir le devancer, l'anticiper, le prévenir...

    Bonne lecture !

    N.B. : j'ai enlevé 1 étoile pour sa longueur. Les passionnés seront plus que satisfaits du niveau de détail et d'information. Les plus pressés regretterons peut être sa longueur.

    N.B. 2 : je l'ai achevé... et il est passionnant ! ! !
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