What happens if you drink too much water?
Over the last decade, at least 15
athletes have died from over-hydration during sporting events
Many of us could increase our
water intake, but even the most dedicated water drinkers should be cautious
about consuming excessive amounts. Health experts emphasize the importance of
drinking enough water for proper bodily functions, unless it is consumed in
excess. While dehydration is commonly recognized as a danger, over-hydration
can be equally harmful. Consuming too much water can lead to water
intoxication, also known as hyponatremia, which occurs when abnormally low
sodium levels in the bloodstream cause an influx of water into the cells.
During
the initial stages of this condition, the fluid surrounding the cells contains
an inadequate concentration of solutes, such as sodium and other electrolytes,
when compared to the fluid within the cells. As a result, the fluid moves into
the cells to achieve a balance in osmotic concentration, leading to cell swelling.
This swelling amplifies the pressure inside the brain, giving rise to the
initial observable symptoms of water intoxication, including headaches,
alterations in personality and behavior, confusion, irritability, and
drowsiness. These symptoms can be accompanied by challenges in breathing during
physical exertion, muscle weakness and pain, twitching, or cramping, feelings
of nausea, vomiting, thirst, and a diminished ability to perceive and interpret
sensory information. If the condition persists, it may lead to abnormal changes
in pupil size and vital signs, such as bradycardia (slow heart rate) and
widened pulse pressure. The swelling of brain cells can progress to the point
of impeding blood flow, resulting in cerebral edema. Moreover, the enlarged brain
cells can exert pressure on the brain stem, leading to dysfunction of the
central nervous system. Both cerebral edema and disruption of the central
nervous system pose significant risks, potentially triggering seizures, brain
damage, coma, or even death.This condition can result in severe health issues
such as seizures, unconsciousness, and even death in extreme cases.
Fortunately, there are various clinical and behavioral signs that indicate
excessive water consumption. If you suspect you might be overdoing it, it's
understandable as you likely believe you're taking good care of yourself, which
is commendable. However, it's important to consider if you're consuming an
excessive amount of water.
To
learn about the indicators of over-hydration from reputable medical experts,
keep reading this article.
Water
intoxication, also referred to as water poisoning or over-hydration, occurs
when an individual consumes more water than their body can eliminate. While it
is challenging to unintentionally consume excessive amounts of water, it can
occur during strenuous physical activities or sports events that promote high
water intake. When the kidneys are unable to efficiently eliminate the surplus
water, it can disrupt the body's electrolyte balance and result in water
intoxication.
The
kidneys possess a restricted capacity to eliminate water, usually being capable
of removing around 0.8 to 1.0 liters per hour. Going beyond this rate by
overhydrating can overload the kidneys' capacity to efficiently process and
excrete water. Additionally, time plays a significant role in water
intoxication. Although the kidneys can eliminate approximately 20-28 liters of
water per day, it is crucial to avoid surpassing their hourly elimination rate
to prevent hyponatremia, a condition characterized by low levels of sodium in
the bloodstream.
Symptoms
of water intoxication can vary and may include confusion, disorientation,
nausea, and vomiting. In severe cases, it can lead to cerebral edema, the
swelling of the brain, which can be life-threatening if not promptly treated.
Determining
the appropriate amount of water to consume depends on various factors such as
individual physiology, activity level, climate, and overall health. It is
generally advised to maintain proper hydration without overwhelming the
kidneys. While the commonly cited guideline is to drink about 8 cups (64 ounces
or approximately 2 liters) of water per day, this can vary based on factors
like age, weight, physical activity, and environmental conditions.
It's
important to remember that water requirements can also be fulfilled through
other sources like foods and beverages, not limited to plain water alone.
Paying attention to your body's thirst signals and maintaining a balanced
approach to hydration is crucial, avoiding excessive water intake that
surpasses the kidneys' capacity to eliminate it efficiently. If you have
concerns about your water intake or experience symptoms of water intoxication,
it is advisable to consult a healthcare professional for appropriate guidance
and advice.
1. Carrying a water bottle all
the time you may be drinking too much water
If you
constantly carry a water bottle with you throughout the day and refill it
immediately after it's empty, you might be consuming excessive amounts of
water. The Mayo Clinic states that this continuous intake of water can lead to
low sodium levels in your blood, causing your body's cells to expand. According
to Dr. Tamara Hew Butler, a Podiatric physician and associate professor of
Exercise and Sports Science at Wayne State University in Detroit, Michigan,
this becomes especially problematic when your brain starts to swell. Hew-Butler
explains that your brain can only enlarge by around eight to ten percent before
it reaches the limits of your skull, potentially putting pressure on your brain
stem. This condition is undoubtedly severe, and further information will be
provided on this website. We would like to know how much water you typically
consume each day on average, so please share your thoughts in the comments
section.
2. Suffering from excruciating
headaches all day
Both
dehydration and over-hydration can lead to headaches. When you consume
excessive amounts of water, the salt concentration in your blood decreases,
causing the cells in your organs to swell. This can also impact your brain.
When your salt levels are low, your brain cells expand, exerting pressure on
the inside of your skull. This heightened pressure can manifest as a throbbing
headache and potentially give rise to more serious health problems, including
brain damage and respiratory difficulties.
3. Drinking water even if you
don't need it.
The
most straightforward method to determine if your body requires additional water
is by paying attention to your sense of thirst. According to Hew Butler, our
bodies possess inherent mechanisms to safeguard against dehydration, as we have
always been concerned about scarcity or insufficient water. "Thirst is one
of these innate functions shared by all living creatures," she explains. Thirst
serves as a personal monitor, indicating when more water is needed. The greater
the amount of water your body requires, the stronger your sense of thirst will
become.
4. Drink consistently till
your urine is clear
Adequate
hydration is indicated by urine color ranging from straw-colored to translucent
yellow. Although many individuals believe that clear urine signifies optimal
hydration, the Mayo Clinic states that colorless urine can actually indicate
excessive water consumption. Generally, it is recommended for most adults to
drink eight to ten glasses of water daily. However, this recommendation can
vary based on factors such as height, weight, and physical activity levels.
5. You have frequent urination
If you
find yourself frequently waking up during the night to use the bathroom, it
could be an indication that you are drinking an excessive amount of water. The
Cleveland Clinic suggests that the average person urinates around six to eight
times a day. If you find yourself urinating more than ten times a day, it may
suggest that you are consuming more water than your body actually needs. Other
factors such as caffeine intake and having an overactive bladder can also
contribute to increased urinary frequency. To reduce overnight urine
production, it is advisable to consume your last glass of water a few hours
before bedtime, allowing your kidneys ample time to filter the water through
your body.
6. You're feeling nauseous and
may vomit
According
to Hew Butler, the signs of overhydration resemble those of dehydration. In
cases of excessive water intake, the kidneys become unable to effectively
remove the surplus fluid, leading to its accumulation in the body. This can
potentially cause unpleasant symptoms like nausea, vomiting, and diarrhea.
7. Your muscles are sluggish
and cramp easily
Maintaining
a well-balanced and fully functional body is crucial. Excessive water intake
can disrupt your electrolyte levels, jeopardizing the balance of these
essential minerals in your body. Insufficient electrolytes may result in
undesirable symptoms such as muscle spasms and cramps. To mitigate this risk,
consider substituting a few glasses of water per day with natural and
electrolyte-rich alternatives like coconut water. Additionally, you can explore
a variety of recommended electrolyte drinks listed by nutritionists to
replenish your electrolyte levels effectively.
8. You feel tired all day
long.
The
kidneys play a crucial role in filtering the water you drink as it moves
through your body and maintaining proper fluid levels in your bloodstream.
However, excessive water consumption can put additional strain on your kidneys,
leading to a stressful hormonal response that can leave your body feeling
anxious and fatigued. If you find yourself constantly sipping water and experiencing
difficulty getting out of bed, it could be a sign that you have burdened your
kidneys with undue pressure.
9. Your hands lips and feet
have swelling or discoloration.
Individuals
suffering from hyponatremia often experience swelling or discoloration in their
hands, lips, and feet. This swelling is a result of the enlargement of cells
throughout the body, which becomes noticeable in the skin. Moreover, excessive
water intake can lead to rapid weight gain due to the swelling and increased
water content in the bloodstream. If you consume more than 10 cups of water per
day and notice swelling or discoloration in your hands, lips, or feet, it is
advisable to consider reducing your water intake and observe if your symptoms
improve.
Magnetized
Water - Promoting Optimal Hydration with Less Water Consumption.
To
maintain proper bodily function, it is essential to replenish the water lost
through various means such as breathing, sweating, urination, and bowel
movements. The average healthy adult living in a moderate climate requires a
sufficient daily fluid intake. According to the U.S. National Academies of
Sciences, Engineering, and Medicine, the recommended amounts are approximately
15.5 cups (3.7 liters) of fluids per day for men and about 11.5 cups (2.7 liters)
of fluids per day for women. This includes fluids obtained from beverages and
food, with around 20% of the daily intake typically coming from food sources.
By
replacing regular drinking water with magnetized water, individuals can
experience improved hydration while reducing the risk of over hydration, kidney
problems, and sodium loss. Regular water molecules with large clusters can
include toxins, but magnetized water molecules form smaller, organized clusters
that prevent the transport of toxins. This structured water easily passes
through cell membranes, promoting optimal hydration with less water
consumption.
Magnetized
water has reduced surface tension, making it softer and more absorbable. Its
hexagonal structure allows for better penetration of cell walls and efficient
nutrient delivery. It is believed to have potential benefits in preventing and
treating conditions like diabetes and cancer, as well as aiding metabolism and
improving bioactivation.
Magnetized
water molecules are easily absorbed by body cells, providing optimum hydration,
while regular water molecules require more energy for absorption. Magnetized
water also has higher vibrational energy and is electrically charged, offering
additional advantages.
Drinking
magnetized water supports cell detoxification, intra-cell hydration, and the
removal of tissue acidity, all of which contribute to maintaining good blood
composition and circulation.
Switching
to magnetized water can be beneficial for kidney health, especially if
consuming more than 4 liters of water daily. It reduces the workload on the
kidneys and helps prevent potential damage, particularly when taking long-term
medications. Magnetized water's enhanced absorption properties can also help
maintain proper electrolyte balance and prevent complications associated with
hyponatremia, where sodium levels become diluted due to overhydration.
In
summary, opting for magnetized water offers multiple advantages, such as
improved hydration, reduced risk of kidney problems, and prevention of sodium
imbalances. Its molecular structure transformation and enhanced absorption
properties contribute to overall health and well-being. Magnetized water can
help reduce the risk of kidney stones and urinary tract infections by improving
hydration. Its enhanced hydrating properties make it less likely for
individuals to strain their kidneys by consuming excessive amounts of water. Drinking
magnetized water may potentially help reduce water intake and prevent
hyponatremia, caused by over-hydration or excessive consumption of water, due
to the unique properties of magnetized water.
By
being mindful of your water consumption, opting for magnetized water, and
working closely with your healthcare provider, you can prioritize kidney health
and reduce the risk of related complications.
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Tamara Hew-Butler
Doctor
of Podiatric Medicine (DPM), specializing in sports medicine
Philosophy
Doctor (PhD), specializing in the endocrine regulation of fluid balance
Fellow
of the Amercican College of Sports Medicine (FACSM)
Dr
Tamara Hew-Butler is a podiatric physician and associate professor of Exercise
and Sports Science at Wayne State University in Detroit, Michigan. She obtained
her BS in Kinesiology at the University of California at Los Angeles, CA;
Doctor of Podiatric Medicine (DPM) at Temple University in Philadelphia, PA;
and Philosophy Doctor (PhD) at the University of Cape Town, South Africa. Dr
Hew-Butler is a Fellow of the American College of Sports Medicine (FACSM) and
specializes in both sports medicine and exercise physiology. Her expertise is
in exercise-associated hyponatremia and the endocrine regulation of water and
sodium balance. Her scientific work has been highlighted on radio shows
(Science Friday, National Public Radio), television (The Weather Channel),
podcasts (CJSM), newspapers (New York Times, Washington Post, CNN), a comic
strip (xkcd) and reality television show (Adam Ruins Everything).
References
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1770067/
https://www.scientificamerican.com/article/strange-but-true-drinking-too-much-water-can-kill/