Water makes up approximately 60% of the human body, so clearly it’s a lifeline for the human body. For starters, it helps flush body waste, regulates body temperature, and maintains blood pressure and the more you train, the more water you need. Usually everyone is telling us to drink plenty of water and fluids but how many warnings have we each had when it comes to overhydrating?
Overhydration is real and can be just as dangerous as dehydration.Too much fluid intake can lead to a condition called hyponatremia, in which the body’s sodium levels become extremely diluted, your blood falls under 135 mEq/L, leading to a range of mild- to life-threatening health issues due to the swelling of cells.
When this happens your body’s nerves and muscles can be affected, as could the fluid balance in your body. It can also lead to heart, kidney, and liver problems.
People training in cool environments such as those bike riding on a windy day or someone doing HIIT in a well-air conditioned room are more susceptible to over hydration than those who might be working out in hot conditions.
A recommendation for athletes from The American College of Sports Medicine recommends suggest about 20 ounces before exercise, 10 ounces every 15 minutes of exercise 40 ounces for an hour-long workout, and then end with 32 ounces.
Recovery can simply mean cutting back on fluids, other times it could require IV treatment of electrolytes and medications. For those, however, with chronic conditions such as cardiovascular disease, the ACSM advises seeking a registered dietitian for a hydration plan.
The symptoms of both dehydration and overhydration are similar: light-headedness, dizziness, fatigue, imbalance, and nausea. Left untreated, can lead to cramping, seizures, unconsciousness, and worst-case scenario, death.
In 2014, two high school football players died from overhydration. A Mississippi high school football player died from a severe loss of sodium. In Georgia a high school player died after reportedly drinking two gallons of water and two gallons of Gatorade after football practice to prevent muscle cramps.
Knowing whether you are indeed, taking in too much fluids can be simple by paying attention to the color of your urin, for optimal hydration, you should seek an almost lemonade-yellow color in your urine. Darker urine may often represent the beginnings of dehydration, the opposite holds true when it comes to detecting overhydration as a colorless urine can be the first indicator that you’ve got too much fluids in your system.