Hydrate, hydrate, hydrate. We hear it all the time, especially during our long hot summers. But there’s a dangerous flipside to drinking too much water.
What is overhydration?
This occurs when the body takes in more water than it can excrete, leading to an imbalance of electrolytes.
The kidneys, which regulate the body’s fluid balance, can become overwhelmed, unable to expel the excess water. This causes the sodium levels in the blood to drop abnormally low, a condition known as hyponatremia.
When does overhydration happen?
Overhydration is most commonly seen in endurance athletes who consume large amounts of water before, during and after events such as marathons, triathlons or long-distance cycling. However, it can also occur in non-athletes who overconsume water due to a misguided belief that it will improve health, aid in weight loss or “detoxify” the body.
Medical conditions including kidney disease, heart failure and some mental health disorders can also increase the risk of overhydration. Individuals taking medications that affect kidney function or fluid balance, such as diuretics or nonsteroidal anti-inflammatory drugs (NSAIDs), may be more susceptible.
Risks of overhydration
The primary risk associated with overhydration is hyponatremia. When sodium levels fall too low, water enters the body’s cells, causing them to swell. This can lead to a range of symptoms, from mild to severe.
- Nausea and vomiting: Early signs often include gastrointestinal distress.
- Headache: Swelling in the brain cells can cause persistent headaches.
- Confusion and disorientation: Severe hyponatremia can affect brain function, leading to confusion, seizures and in extreme cases, coma.
- Muscle cramps and weakness: Electrolyte imbalance can disrupt normal muscle function, causing cramps and weakness.
- Fatigue: Excess water can lead to a feeling of tiredness and lethargy.
In severe cases, untreated hyponatremia can be fatal. It is crucial to recognize the symptoms early and seek medical attention if overhydration is suspected.
Preventing overhydration
To avoid overhydration, listen to your body’s thirst cues rather than adhering to a rigid schedule of water intake. During intense exercise, use electrolyte solutions instead of plain water to maintain sodium balance.
If you are diagnosed with hyponatremia, eating pickles, drinking pickle juice and drinking electrolytes may bring your levels back to normal.
