Over Hydration; What it is and How to Prevent It

There are several names for similar and overlapping conditions related to the body's intake and regulation of water. Over hydration, hyper hydration, water intoxication, water poisoning, and hyponatremia are all conditions related to improper intake and regulation of water. For healthy individuals these conditions are normally not an issue and are more often seen in people with other physical problems. This article covers over hydration concerns for healthy individuals only.

Over hydration is where the body's electrolyte balance is disturbed. The body is electrical and like a water battery there needs to be a certain ratio of trace elements for the body to conduct electricity properly; humans need sodium, potassium, and chlorine (electrolytes) to survive.

If the concentration of electrolytes in the human body is too low, it will not carry the impulses necessary to conduct life. In extreme cases this can result in death.

There are two primary ways that healthy people over hydrate themselves. First, is drinking contests or hazing rituals. Here, a person drinks obscene amounts of water (gallons) within minutes. The solution for this cause of over hydration is simple, don't do it!

The other cause of over hydration is over exertion. Here, water is consumed over a long period of time and much may even be excreted out in the form of sweat. However, electrolytes (sodium being the chief one) are sweated out as well. An individuals water volume may stay within acceptable levels but the ratio to electrolytes may not.

This happens with all individuals anytime heavy physical exertion is performed and only water is consumed. Normally, the electrolyte levels are still kept within acceptable levels so no problem occurs. However, during longer periods of heavy physical exertion, often in hot conditions, the body loses too much of its electrolytes.

The solution for this is multi-faceted. First, one should not perform any heavy physical exertion on an empty stomach. Food provides electrolytes as well as many other necessary nutrients. Second, drink an electrolyte drink in addition to drinking water. Last, if you feel a headache or a type of malaise (symptoms of over hydration) set in, even if you are consuming enough liquids, then chill out. Stop your activity and find somewhere to cool off. Basically, the same steps one would take to avoid overheating or dehydration apply here.

The body has a way of telling us when there is a problem. If you fill sluggish or are having a hard time concentrating (symptoms of over hydration), then your electrolyte ratio may be too low. However, do not expect your sense of thirst to be an indicator for over hydration. The thirst of the mouth can be quenched with regular water but the body needs more than that during times of physical exertion. This is the danger water drinking contests pose. By the time the body starts to show symptoms of over hydration, toxicity has already occurred.

Do not stop drinking water in order to keep your electrolyte levels high! As much of a danger that over hydration poses, dehydration poses even more of one. The best course of action is to drink both an electrolyte drink and water together.

While not common, or huge, the danger of over hydration is real. People have died from it. So, be smart and keep yourself properly hydrated.