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Summer workout overhydration: How much water is safe?
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Summer workout overhydration: How much water is safe?

Although it is important to stay hydrated during summer workout sessions, consuming too much water can have adverse effects, including overhydration and hyponatremia
Photo by Anantha Subramanyam K/Happiest Health

Summer is the time for outdoor fun. However, physical activities in the heat bring with them the risk of dehydration. ‘Drink water’, is the general advice thrown about. However, drinking too much water can lead to overhydration during those intense summer workout sessions.

While it is important to stay hydrated during workouts, drinking too much water can result in hyponatremia, a potentially dangerous situation where the body’s sodium level drops. Whether you are a seasoned athlete or just starting your fitness journey, understanding how to balance the electrolytes and water intake is crucial for ensuring a safe and pleasant summer workout session.

Overhydration and hyponatremia

The intense heat causes considerable water loss through sweat during a summer workout. Naturally, this causes a person to drink too much water, inducing hyponatremia.

“Hyponatremia is basically the low concentration of sodium in the blood,” says Deepa Nandy, a Mumbai-based sports nutritionist and diabetes educator. “It can occur when someone consumes more water than the body can get rid of through urination or sweating. This condition can have an adverse effect on oneself, especially after a workout. Hyponatremia can cause headaches, confusion, vomiting and fatigue.”

Hyponatremia leads to an abnormal accumulation of abdominal fluid and may also cause kidney damage, states a study. Other signs include leg and facial swelling, confusion, disorientation, uncontrollable shaking and limb movements.

Electrolyte imbalance 

Overhydration can dilute the concentration of electrolytes in the body. Electrolytes are essential for effective blood circulation, muscle function and the overall ticking of the body.

“Sodium, potassium and magnesium are the three major electrolytes in the body,” says Nandy. “Electrolyte imbalance can lead to cramps, weakness and fatigue. Typically, when you are excessively hydrated, swelling and bloating happen in the body. This is because tissues expand on the excess of water accumulating there.”

The risk of injuries increases with a drop in electrolyte content.

“When there is an electrolyte imbalance, muscular contraction and relaxation do not occur as they should naturally. It can increase the risk of injury during a workout,” adds Nandy.

Factors affecting water intake 

Regardless of the season, thirst is what drives people to drink more water when working out.

“Along with the weather, an individual’s fluid consumption during physical activity depends on factors like what they are training for, how intensely they are working out, the workout space and so on,” says Nandy. “You do not need too much water if you are working out in an air-conditioned environment.”

How to manage water intake

Consuming too much water at one go and not giving time for the water to settle down can result in overhydration. Drinking water in small sips throughout the workout instead of gulping it down, gives the body the necessary time to sweat or perspire while balancing the salts in the system.

You can also use the following as alternatives to water. They will help keep thirst at bay while adding electrolytes and sodium during a summer workout.

Coconut water: Electrolytes including potassium and magnesium are found in coconut water, which makes it an ideal natural beverage for rehydrating during or after exercise.

Sports drinks: Sports drinks comprising key electrolytes – sodium, potassium and magnesium – are ideal for prolonged training. “Marathon runners and cyclists frequently practice for two to three hours each day and sports drinks are apt for them,” says Nandy.

Fruit-infused water: Fruits that are high in potassium can be infused into water to create fruit-infused water. They are refreshing and minimal in calories and sugar.

Takeaways

  • While it is important to stay hydrated during summer workouts, consuming too much water might cause overhydration, which results in hyponatremia.
  • Hyponatremia is a condition where there is not enough sodium in the blood.
  • Overhydration could also result in electrolyte imbalance.
  • Factors including the type of exercise, intensity and workout space affect how much water is consumed when exercising regardless of the season.
  • A variety of alternatives, including coconut water, sports drinks and fruit-infused water, can help quench thirst without overhydrating.

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