During the steamy summer months, lots of attention is focused on dehydration and making sure we prevent it by drinking enough water. But, though less common, overhydrating can also lead to health problems. Neither one of those is conducive to performance. One consequence of drinking too much water, which is sometimes called water intoxication, is hyponatremia. Excessive water consumption dilutes electrolytes in the blood, such as sodium, says Mitchell Rosner, MD , a nephrologist with the department of medicine at the University of Virginia in Charlottesville.
When the sodium level drops too quickly, fluids move out of the bloodstream and into tissue cells, which causes these cells to expand.
In extreme cases, Dr. Hyponatremia is the most common electrolyte disorder, according to research published in August in the American Journal of Medicine. The condition has also occurred during contests in which people set out to drink extremely large amounts of fluids. Hyponatremia also commonly affects people with severe mental illness, like schizophrenia , who feel compelled to drink a lot of water, says Chris McStay, MD , an associate professor with the department of emergency medicine at the University of Colorado in Aurora.
You might know that dark-colored urine can be a sign of dehydration, but that doesn't mean you should aim to produce urine that's clear. According to Healthline, pale-yellow urine that looks like lemonade indicates a healthy level of hydration. Colorless urine, on the other hand, might mean you are overhydrated and need to reduce your water intake.
According to WebMD , drinking too much water can cause the sodium levels in your blood to drop, which can lead to headaches and nausea. Most people urinate six or seven times every 24 hours , according to Medical News Today. If you find yourself urinating more frequently than that and needing to wake up at night to use the bathroom, you may be drinking too much water.
Other conditions such as urinary tract infections, diabetes , prostate problems, and pelvic-floor weakness can also cause frequent urination , so talk to your doctor if you notice yourself peeing much more than usual. According to the MSD Manual, drinking too much water can lead to low levels of sodium in the blood.
This can cause the body's cells to swell and retain fluid. In some cases, the cells in the tissues of the face or extremities feel or look puffy if you've been drinking too much water. Drinking too much water can cause muscle weakness, spasms, or cramps, according to the Mayo Clinic.
These symptoms may arise when the sodium in your blood becomes diluted. If you notice shakiness or pain in your arms and legs that don't seem related to physical exertion, it could be a sign you are overly hydrated and lacking vital electrolytes. If your muscle pain or weakness continues even after you've reduced your water intake, it's worth checking in with a doctor.
Per Mayo Clinic, drinking too much water can result in a loss of energy, drowsiness, or a constant feeling of fatigue because of the creation of an electrolyte imbalance within the body.
Even if your thirst feels unquenchable, resist the urge to chug bottle after bottle. To hit the sweet spot for fluid intake, some people find it helpful to fill a bottle with their recommended adequate intake and drink it steadily throughout the day. This may be especially useful for those who struggle to drink enough, or simply to get a visual of an appropriate daily amount. They can best assess your individual health and needs. You may be instructed to limit your water intake to prevent a dangerous electrolyte imbalance.
The best way is to measure body weight before and after exercise. The change in weight is a rough estimate about the amount of fluid lost in sweat, urine, and respiration. Each pound of weight loss is approximately 1 pint 16 ounces of fluid loss.
This may be a sign of an underlying condition that needs treatment. She lives with her husband and three children in Mesa, Arizona. Find her sharing down-to-earth health and nutrition info and mostly healthy recipes at A Love Letter to Food. Low blood sodium, or hyponatremia, occurs when water and sodium are out of balance in your body.
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