ARE YOU AN AQUAHOLIC?
TOO MUCH H20 CAN ACTUALLY
BE DANGEROUS
If you’ve ever tried to lose
weight, you’ve probably heard a lot about water and weight loss. Can drinking
more water really help you lose weight? The short answer is yes -- and no. If
you’re already well hydrated and getting plenty of water, getting more water
into your diet probably won’t make a lot of difference. But if you’re going
through your days a little -- or a lot dehydrated, as many people are, getting
enough water could help. Dr. Christopher Calapai, D.O. is a Manhattan
Osteopathic Physician board certified in family medicine, and anti-aging
medicine. He states that, “There is always the case of too much of a
good thing. Some people are such water drinking devotees that they are
aquaholics, resulting in overhydration.” As a result, experts now fear
we've become so focused on staying hydrated that we're guzzling water to
life-threatening extremes.
Dr. Calapai points out that,
“There are two types of overhydration: Increased water intake and retaining
water. Increased water intake—or drinking more water than the kidneys can get
rid of in the urine—can cause too much water to collect in the body.”
When the body is unable to
get rid of excess water, it is said to be retaining water. This happens with
several medical conditions, for instance. It can be dangerous because it throws
off the balance between water and sodium in the blood.
What Are the Symptoms of
Overhydration?
Symptoms of overhydration may
not be recognized in the early stages but can include:
· Nausea and vomiting· Headache
· Changes in mental state (confusion or disorientation)
If left untreated,
overhydration can lead to dangerously low levels of sodium in the blood
(hyponatremia). This can cause more-severe symptoms, such as:
· Muscle weakness, spasms or cramps· Seizures
· Unconsciousness
· Coma
How Can Overhydration Be
Prevented?
Endurance athletes can reduce
the risk of overhydration by weighing themselves before and after a race to
determine how much water they have lost and need to replenish.
Dr. Calapai emphasizes that,
”Individuals should avoid drinking more than one liter per hour of fluid.
Drinking more fluids before and during a race or an intensive athletic exertion
can also help you avoid the need to drink too much water afterwards. Sports
beverages that contain the electrolytes sodium and potassium are also
recommended, as both are lost in sweat.”
So how do you know how
much water you need?
For starters, don’t rely
solely on thirst, says Calapai. “As soon as you put water on your tongue, you
kill your thirst mechanism.” Instead, he suggests the following:
1. Weigh yourself daily for a
week, to check hydration. “Your body weight shouldn’t fluctuate too much,”
Calapai says.
2. Notice how much you
pee—and its color—in the morning. It should be a copious amount and pale or
clear.
3. Aim to wake feeling
hydrated. If you’re thirsty when you get out of bed in the morning, you may not
be consuming enough fluids.
4. When choosing sports
drinks, search for labels with low sugar. Dr. Calapai recommends about 5 grams
per 8-ounce serving. “Even natural drinks like coconut water have too much
sugar and potassium to hydrate.”
5. Coffee, tea, and watery
fruits and vegetables count toward fluid intake. “Also, caffeine is not a
diuretic,” Dr. Calapai says. “It’s about volume, so if you drink five cups,
you’ll pee more.”
6. Start slowly. “Sleep is a
six- to eight-hour fast, so if you drink three cups of juice or water right
away, you’ll trigger the volume response. Sip instead.”
If you have an underlying
medical condition, such as diabetes, congestive heart failure, or kidney
problems, talk to your doctor about the best treatments for those conditions.
If you experience excessive thirst or an overly strong urge to drink water,
contact your doctor before you develop symptoms—it could indicate a medical
problem that requires treatments.
