Is It Good To Drink Too Much Water – We all know that hot, humid weather can lead to problems like dehydration and heatstroke if we get overheated or don’t drink enough fluids. People who work outdoors or participate in sports know the need to take frequent breaks and keep hydrated.
Whether you’re working, playing or exercising, nothing quenches your thirst better than a cold bottle of water. Even if you are no longer thirsty, the water cools and refreshes so much that a second bottle is called for. All the warnings about dehydration scare you into thinking that the more you drink, the better off you will be. Besides, a little extra water never hurt anyone, right?
Is It Good To Drink Too Much Water
Before you know it, several empty bottles are lying at your feet. You should feel refreshed, but instead your muscles start to cramp, and you start to feel queasy and disoriented. Maybe I was more dehydrated than I thought, you think to yourself and down another bottle. But that makes you worse.
Hydration Calculator: How Much Water Do You Need To Drink A Day?
Overhydration is not very common, but yes, it can happen. Drinking large amounts of water faster than the kidneys can process it can lead to a serious condition known as water intoxication, or hyponatremia.
The kidneys of a healthy adult can process about 15 liters (about four gallons) of fluid per day. Even if a person drinks more than the recommended eight glasses of water per day, the kidneys do not have a problem as long as the consumption is stretched. over time. It is when large quantities of water are consumed at once that problems can arise.
The excess fluid dilutes the sodium levels in the blood. Since sodium helps regulate the amount of fluid in cells, the cells try to correct this imbalance by absorbing more water. They swell to the point of bursting. The electrolyte imbalance and tissue swelling can cause irregular heartbeats and allow fluid to enter the lungs. Other symptoms are low body temperature, extreme weakness, muscle twitching and cramps.
The brain is very susceptible to water intoxication, and the swelling leads to major problems because there is not much room in the head for expansion. The swelling puts pressure on the brain, causing drowsiness, irritability, disorientation and seizures. If left untreated, hyponatremia can lead to coma and death.
Ask The Expert: Can You Drink Too Much Water?
Water intoxication can be easily avoided by knowing when water can be too much of a good thing. As adults, we can regulate the amount of fluids we drink. But when it comes to teenagers, young children and especially babies, it can be a bit more difficult and needs more attention.
Babies are at high risk of water poisoning because their kidneys are not fully developed and cannot process the excess fluid. An infant’s brain appears to be most affected by abnormal sodium levels. The initial symptoms of water intoxication are decreased mental status, irritability and drowsiness. The early indications may be subtle and do not raise alarm bells until the baby begins to experience seizure activity.
Dr. Michael Kelley, a pediatrician and regional medical director for the Peninsula at Sentara Healthcare, once treated a week-old baby with seizures in the hospital’s emergency department. The baby’s mother, he says, had sold some of the formula she received through WIC. She diluted the rest with twice the amount of water to make up for the lost volume.
“Blood work indicated that the baby’s sodium level was very low,” Kelley recalls. “Diluting breast milk or formula with water is very dangerous, especially with babies under six months. For the first months of their life, you have to be very careful what you feed them. The ratio of nutrients and water has to be right. Breast milk is best because it’s auto-regulating, but the formula only works as long as it’s mixed as directed on the packaging.
Hyponatremia: When Drinking Too Much Water Becomes Dangerous
Breast milk or formula has all the nutrients a baby needs, so there’s no need for supplemental fluids, Kelley says. Babies 6 months to a year old can have a few ounces of water in a 24-hour period if necessary for constipation, but a pediatrician or family doctor should be consulted first.
After a child turns 1 year old, his/her kidneys are fully functioning and can handle other fluids. Children start eating and drinking regular or 2 percent milk and water. They can also tell you when they are thirsty.
“In the normal Virginia heat, going out to play or goof around and have fun, the chance of getting dehydrated is very low,” Kelley says. “Our bodies are good at telling us when they need hydration. That thirst mechanism is pretty powerful. In healthy individuals who aren’t losing fluids through diarrhea, their bodies will tell them when they need to drink. Parents don’t have to be hyper-aware about their child’s hydration status by pushing plenty of fluids into them.
During times of physical activity, a rule of thumb is to drink when you are thirsty and only as much water as you need to quench your thirst. Adults and children should avoid:
Why Do I Urinate A Lot After Taking A Glass Of Water?
In sports, it is a common misconception that athletes must drink before, during and after exercise to avoid dehydration. If a player develops muscle cramps or feels sick, he is encouraged to drink even more fluids. This can result in the athlete consuming a gallon or more of water or sports drink in a few hours.
Dehydration during sports is rarely if ever dangerous, says Dr. Kevin Miller, a professor of athletic training at Central Michigan University who specializes in hydration and heat illness treatment and prevention. But overhydration is.
In 2014, two healthy American high school football players died of water intoxication because they drank too much sports drink and water. In both cases, the players tried to prevent cramps. They thought the cramp was due to dehydration and consumed several liters of fluid while continuing to play. After losing consciousness on the field, the two teenagers were transported to their local hospitals, where they later died.
While many people believe that cramping during exercise is due to loss of body fluids and electrolytes, research has proven otherwise, Miller says. “The latest science shows that muscle spasms are due to factors that cause overstimulation of the nervous system.”
Drinking Eight Glasses Of Water A Day Is Too Much, Say Scientists
Miller adds: “The causes of cramps can vary from person to person and can be from the combination of certain risk factors. For example, a person’s risk factors can be lack of sleep, overexertion and fatigue. If they only have one or two of these factors, they may not have problems, but add in the third and cramps are more likely to occur. So to prevent cramps, you need to identify your own unique risk factors. One-size-fits-all recommendations such as “drink more water” are unlikely to To completely prevent or relieve muscle cramps.
The key to avoiding overhydration is to dispel the belief that you have to stay ahead of your thirst, Miller says. Rather, we must learn to balance how much fluid we lose during exercise with how much we take in.
“We live in a society that is constantly afraid of dehydration,” says Miller. “Everyone carries water bottles, afraid of being without water for a while. The fact is that people lose a large amount of fluid as long as they find a source of water and recover that fluid loss over time.
It is normal to lose body weight due to sweating during exercise. The secret is knowing how much water you should take in to maintain good health and athletic performance.
Drinking Water And Your Health
Performance drops at 2 percent dehydration, which is when thirst begins. If you feel thirsty, you’re probably at the threshold where performance drops slightly, according to Miller. “Thirst is a really good indicator of fluid needs during exercise,” explains Miller. “Athletes need free access to water so they can drink until they feel full.”
The only downside is that thirst cuts off even after 2 percent dehydration. So if players don’t pay attention to their body’s initial call for water during training, they can’t tell when they are fully rehydrated. Therefore, it is a good idea for an athlete to determine his individual sweat rate.
Weigh yourself both before and after 30 minutes of exercise under conditions normally encountered during competition. Do not drink anything or go to the bathroom during that 30-minute period. Any change in weight is your sweat rate for half an hour; multiply this number by two to get an hourly rate. That tells you how much you need to drink during an hour of training.
For example: A high school athlete can lose four pounds per hour, which converts to about 64 ounces of sweat per hour in hot conditions. So during an hour this player needs to drink half a gallon of water to stay hydrated.
What Happens If I Drink Too Much Water?
Thanks to television commercials, people have the misconception that sports drinks are essential to replace electrolytes lost during exercise or sports. That is not necessarily true. Unless you go through
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