Why Over-hydration is Dangerous to Your Health
We are always being told that it's vital
that we remember not to get too dehydrated, but it's just as important
to understand that there is such a thing as over-hydration, and it can be
very dangerous too.
Over-hydration is More Dangerous Than
Dehydration
A report on the dangers of over-hydration
was compiled by sports medicine experts and presented at the 2015
CrossFit Conference on Exercise-Associated Hyponatremia in California.
In the report, sports medicine experts say that over-hydration is more
dangerous than dehydration.
Dr. James Winger, the lead report author,
says that “the risks associated with dehydration are small. No one has
ever died on a sports field from dehydration, and the adverse effects of
mild dehydration are questionable. But athletes, on rare occasions,
have died of overhydration.”
For ages, athletes have been urged to consume large quantities of water
in order to avoid muscle cramping and heat stroke. However, according to
Dr. Winger, these ailments are not caused by dehydration. This report
is part of a movement to update recommendations and guidelines regarding
sports-related hydration.
Exercise-Associated Hyponatremia Can be Life-Threatening
A condition known as exercise-associated
hyponatremia (EAH), or over-hydration, causes the kidneys to become
overworked. When this occurs, the cells swell up and they are unable to
produce the needed amounts of sodium. EAH can occur anytime during an
athletic performance or up to 24 hours afterward.
As the researchers explained in their report, “from a practical
standpoint, it’s the smaller individuals and those who participate at a
slower pace and drink more than sweat losses that are more likely to
develop EAH. Although the incidence of women experiencing EAH is greater
than that of men, adjusted for BMI and racing time, the apparent sex
difference is not statically significant.”
Use Thirst as a Guideline for When to Drink Fluids
The researchers wrote that “using the
innate thirst mechanism to guide fluid consumption is a strategy that
should limit drinking in excess and developing hyponatremia while
providing sufficient fluid to prevent excessive dehydration.”
It’s thought that athletes could lose up to 3% of their body weight from
water loss while participating in sports and that the slight
dehydration wouldn’t interfere with their athletic performance.
The researchers went on to say that “since drinking fluid volume above
sweat and urinary losses during and after activity is the main
pathophysiological mechanism underlying asymptomatic, symptomatic, and
fatal cases of EAH, prevention is dependent on drinking less. Thirst
should provide adequate stimulus for preventing excess dehydration and
markedly reduce the risk of developing EAH in all sports.”
Early Symptoms Can be Overlooked
The early warning signs of overhydration include headaches, confusion,
nausea, vomiting, and disorientation. Unfortunately, these signs are
often overlooked, which can lead to more serious side effects. The more
serious symptoms include muscle spasms, muscle cramping, weakness,
unconsciousness, seizures, and coma.
When taking part in physical activities, it’s best to drink when
thirsty, during and after. If you have the above symptoms and are
concerned, it never hurts to have them checked out.