Are You Drinking Too Much Water? Check Out 5 Over Hydration Side Effects With Symptoms And Causes To Prevent It!

We all know the importance of staying hydrated, but what happens when you go overboard? Believe it or not, drinking too much water can be dangerous and can cause toxicity. Overhydration, or excess water intake causes, can disrupt electrolyte balance, particularly sodium, leading to symptoms from nausea and headaches to confusion, seizures, and even coma in severe cases. However, the symptoms are sometimes vague and hard to diagnose. Athletes and individuals with certain medical conditions are at higher risk. Thus, staying hydrated without overdoing it is recommended to avoid such serious side effects.

This blog explores the over hydration side effects, including some alarming too much electrolytes symptoms you might not expect. Also, get to know the causes of over hydration side effects, so you can stay safely hydrated and avoid these health risks. Let’s begin!

Table Of Contents

1. 5 Over Hydration Side Effects

2. 4 Excess Water Intake Causes

3. 5 Too Much Electrolytes Symptoms

4. Dietitian’s Recommendation

5. The Final Say

6. FAQs

7. References

5 Over Hydration Side Effects

Overhydration, water intoxication or excessive water intake dilutes blood sodium levels, leading to hyponatremia. Let’s explore the surprisingly unexpected over-hydration side effects to consider:

1. Hyponatremia

It is a condition in which blood sodium levels become dangerously low due to overhydration. Sodium is required for maintaining fluid balance, nerve function, and muscle contractions. When you consume too much water, the sodium in your bloodstream becomes diluted. This imbalance causes water to move into cells to equalise sodium concentrations, resulting in cellular swelling.

The normal sodium level in the blood should be between 135-145 millimoles per liter (mmol/L). When it drops below 135 mmol/L, hyponatremia occurs, disrupting critical bodily functions and causing severe health complications if not promptly addressed.

2. Overburdened Kidneys

The kidneys regulate the body's water balance by filtering excess water and waste products from the bloodstream. Under normal conditions, kidneys can process approximately 0.8 to 1.0 litres of water per hour. However, when excessive water is consumed, the kidneys struggle to keep up with the surplus.

This overwhelming influx of water leads to its accumulation in the bloodstream, diluting essential electrolytes like sodium. As a result, water moves into cells to balance the concentration, causing them to swell. This kidney strain can lead to electrolyte imbalances and impair their ability to function effectively.

Also Read: Lose Water Weight With These 7 Easy Tips | ToneOp

3. Brain Swelling

Brain swelling, or cerebral oedema, is a serious consequence of overhydration. When cells in the body swell due to excess water, this can extend to the brain, increasing intracranial pressure. The brain is encased properly within the rigid skull so that any swelling can lead to significant pressure buildup.

This increased pressure can manifest as headaches, nausea, and confusion, and in complex cases, it can cause seizures, coma, or even death. The brain's delicate structure is highly sensitive to changes in pressure and volume, making the swelling caused by overhydration particularly dangerous.

4. Nausea And Vomiting

Overhydration can disrupt the balance of electrolytes in the body, particularly sodium, leading to gastrointestinal symptoms such as nausea and vomiting. The body's natural response to electrolyte imbalance and increased intracranial pressure from brain swelling includes these symptoms as a way to expel excess fluid and attempt to restore balance.

Nausea and vomiting are often early indicators of water intoxication and vitamin toxicity symptoms and should not be ignored, as they signal that the body's regulatory systems are under significant stress.

5. Muscle Weakness And Cramps

Low sodium levels and the resulting electrolyte imbalance from over-hydration can directly impact muscle function. Sodium is essential for proper nerve signalling and muscle contractions. When sodium levels drop, muscles may become weak and prone to cramping. This can manifest as weakness, fatigue, and painful muscle cramps.

Impaired muscle function results from the disruption of the electrical impulses necessary for muscle contractions, highlighting the importance of maintaining balanced electrolyte levels for overall muscular health.

Also Read: How Much Water Is Too Much? 7 Side Effects Of Overhydration!

4 Excess Water Intake Causes

Water toxicity is uncommon under normal circumstances due to the body's precise regulation of water content. However, excessive water intake occurs in several situations. Have a look:

• Post-Exercise: After intense physical activity, drink large amounts of water to rehydrate without replenishing electrolytes lost through sweat.
  
  

• Psychogenic Polydipsia: A condition where individuals feel an insatiable thirst and drink excessive amounts of water.
  
  

• Extreme Situations: Such as in cases of forced water ingestion during torture or in competitive water drinking contests.
  
  

• Underlying Medical Conditions: Conditions where there is increased secretion of antidiuretic hormone (ADH), such as gastroenteritis, when water loss is high and the body tries to replete fluids.

These scenarios cause overhydration side effects by overwhelming the body's ability to regulate water intake and electrolyte balance, potentially causing serious health complications.

Also Read: What Is A Healthy Body Water Ratio? Know Your Water Intake Limit With Us!

5 Too Much Electrolytes Symptoms

Note these alarming symptoms before over-hydration side effects are noticeable if not taken timely measures:

Dietitian’s Recommendation

I emphasise a balanced approach to hydration to prevent overhydration risks. It is important to drink water based on individual needs, considering factors like age, activity level, and climate, rather than consuming excessively. Listening to your body's thirst signals and ensuring sufficient electrolyte intake is crucial, especially during vigorous exercise or in hot conditions.

I caution against excessive water intake without replacing electrolytes, as this disrupts the body's balance and can lead to hyponatremia. Moderation is key; sticking to recommended daily intake levels promotes overall health.

                                                                                        Dt. Aditi Upadhyay

The Final Say

Overhydration occurs when the body takes in more water than it can handle, disrupting electrolyte balance, especially sodium. This can result from excessive water intake during intense activities, compulsive drinking, or extreme circumstances.

It disrupts kidney function, leading to low blood sodium levels (hyponatremia) and dangerous brain swelling. Thus, awareness among athletes and those with certain medical conditions is essential to avoid these serious side effects of overhydration.

FAQs

1. How long does it take to recover from overhydration?

Recovery time varies based on severity. Mild cases may resolve in hours to a day with adjusted hydration. Severe cases, especially causing hyponatremia, may need medical treatment and could take several days to recover fully.

2. What happens if you overhydrate?

Overhydration disrupts electrolyte balance, particularly lowering blood sodium (hyponatremia), causing symptoms like nausea, headaches, confusion, seizures, and potentially coma or death. It strains kidneys and can lead to dangerous brain swelling.

3. Is 4 litres of water a day too much?

Generally, yes. Four litres exceeds most people's daily water needs and risks overhydration, especially without enough electrolytes. Adjusting to your body's needs and conditions is crucial. However, water intake depends on body volume, weight, perspiration, and fluid loss.

References

• What Happens When You Drink Too Much Water? (webmd.com)

• Water Toxicity - StatPearls - NCBI Bookshelf (nih.gov)

• About Body Water - Hormonal and Metabolic Disorders - MSD Manual Consumer Version (msdmanuals.com)

• Fatal water intoxication - PMC (nih.gov)

• (PDF) Overhydration: A boon or bane (researchgate.net)

• Nutrient requirements for Indians – ICMR-NIN, 2020 - Metabolic Health Digest

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