HYPONATREMIA
Water is an important part of our daily diet. On average men need 3.7 l of fluids per day, and women need 2.7 l. All fluids count, including milk, juice, coffee, tea, and even water-rich foods. We have all watched ultra-sporting events where competitors consume vast amounts of fluids: water or energy drinks. And water stations have become common place. However, recently the danger of consuming too much fluid has come under the spot light.
THE DANGERS OF TOO MUCH WATER
Hyponatremia (waterlogging) occurs when you consume more water (fluid) than you lose by sweating. Common symptoms of hyponatremia include nausea, muscle weakness, and disorientation, which can be easily confused with symptoms of dehydration. The situation becomes dangerous if you give a person suffering from hypoatremia more water. Increased water will further dilute their blood sodium levels which can lead to cerebral oedema, pulmonary oedema, and death. When a Boston marathoner died of hyponatremia in 2002 the wheels were put into motion to find the answers behind what hydration strategy is safest for all athletes. This led to the recent “drink to thirst” stance on hydration and a new set of recommendations.
NEW THINKING – DRINK TO THIRST
In fact, this new thinking goes all the way back to the early 1990s when a ground-breaking study was published by Dr. Tim Noakes PhD and his colleagues regarding the potential danger of over-consuming water during exercise. Contrary to popular belief, they found drinking too much water was far more dangerous than not drinking enough. The body’s inherent mechanism to maintain hydration balance has since been shown to be more than enough to keep you hydrated and prevent the catastrophic effects of hyponatremia. This has led to changes in recent recommendations for endurance athletes to simply “drink to thirst.”
Thirst and urine colour might be better guidelines for staying hydrated. Weather, activity level, illness, and age can all impact water needs.
Water Wars: The Dehydration Debate - Triathlete.com