The Importance of Water

What Happens When You Over Hydrate Your Body

    Everyone knows that keeping the body hydrated is very important, but how much hydration is too much hydration and what does it do to your body? Water is essential for life. Every cell, tissue, and organ in the human body relies on water to function properly. Water helps regulate the body’s temperature, lubricates the joints, delivers nutrients, and removing waste in the body. Many may know the importance of staying hydrated, but many are unaware of the potential dangers of over hydrating. While dehydration can lead to serious health issues, over hydration can be just as dangerous and some cases even fatal. Let’s explore the critical role of water in maintaining health, the risk of excessive water intake, and how to maintain a balanced hydration level.  

    Water makes up approximately 60% of the human body and is involved in nearly all bodily functions. It helps regulate body temperature through sweating and respiration, allowing the body to cool down during intense physical activity or in hot environments. Water also plays a crucial role in digestion by breaking down food and aiding nutrient absorption. If you do not sweat when you are hot or if you have trouble with bowel movements, then these can be signs of dehydration.

   Water is a key component of the circulatory system. Blood is primarily composed of water, and it transports oxygen and nutrients to cells while removing carbon dioxide and waste products. Kidneys, which filter the blood and eliminate waste through urine, rely on adequate water supply to function efficiently. Without sufficient hydration, these processes slow down, leading to fatigue, dizziness, and cognitive decline.

    Now, how much water is too much? While the conventional advice is to drink eight 8-ounce glasses of water a day, hydration needs vary depending on factors such as age, weight, physical activity, and climate. The National Academics of Science, Engineering, and Medicine recommend a daily water intake of about 3.7 liters (125 ounces) for men and 2.7 liters (91 ounces) for women, including fluids from foods and other beverages. Fruits and vegetables like cucumbers and watermelons, contribute significantly to overall hydration. In today’s world, it is actually much healthier to get your hydration from fruits and vegetables.

    The most common misconception is that more water is always better. Over hydration, also known as water intoxication or hyponatremia, occurs when a person consumes an excessive amount of water in a short period of time.  This dilutes the sodium levels in the blood, which is essential for muscle and nerve function. Normal blood sodium levels are range from 135 to 145 milliequivalents per liter (mEq/L). When levels drop below 135 mEq/L, it results in hyponatremia, which can be life-threatening if not treated promptly. Symptoms of water intoxication include nausea, headache, confusion, and muscle weakness. In severe cases, it can lead to seizures, coma, and even death. The brain, which relies on a delicate balance of sodium and fluids, is particularly vulnerable. When sodium levels drop, water can enter the brain cells, causing the to swell and leading to increased intracranial pressure. This condition called cerebral edema, is often fatal without immediate medical intervention.

 

 

Over Hydration Prevention Tips:

1.)  Listen to your body and drink when you are thirsty. Do not force yourself to drink large amounts of water.

2.)  Monitor your urine color. Pale yellow is a sign of adequate hydration, while clear urine may indicate that you are overly hydrated. Dark amber yellow or amber colored is a sign of dehydration, and can be treated by eating fruits and vegetables more and drinking more water daily.

3.)  Replenish your electrolytes. When engaging in prolonged physical activity or sweating excessively, consume electrolyte-rich drinks or even foods such as bananas, nuts, and yogurt to maintain a healthy sodium balance. Consuming a pinch of salt before drinking water has been proven to boost electrolytes and energy as well.

4.)  Know your limits! Keep track of your water intake, especially during prolonged physical activity. Space out your intake drinking multiple glasses of water throughout the day rather than consuming are amounts at once.

5.)  Understand medical conditions. Certain medical conditions, such as kidney disease, heart failure, and hormonal imbalances, can impair the body’s ability to regulate water levels. If you are concerned about your hydration, consult your physician.

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