Are You Drinking Too Much Water?

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 Maybe you didn't think that was possible. Read on, this is important for those who carry around that water bottle all day. This can also affect weight loss. If your body isn't functioning properly it will affect calorie burn.

When you become overly hydrated, your kidneys cannot filter all the water out of your system, thus diluting your electrolytes and causing your sodium levels to become too low. This is why it's important not to overhydrate and to replace lost electrolytes when hydrating.

— JAMIE JOHNSON, RDN, MEDICAL EXPERT BOARD

Jamie Johnson, RDN

How to Drink Water Intentionally for Weight Loss

Symptoms of Too Much Water

Drinking too much water can disrupt your electrolyte balance, causing a condition called hyponatremia. In hyponatremia, the amount of sodium in your blood becomes dangerously low, which can result in adverse symptoms.

Below are some common symptoms of water intoxication based on how it might affect the different organ systems.16

Gastrointestinal (GI) Effects

Nausea and vomiting are among the first signs that you have too much fluid in your digestive system.7

Brain-Related Effects

Fluid overload may impact your nervous system with symptoms like these:

Confusion

Disorientation, confusion, or brain fog

Fatigue

Headache

Irritability

Nausea

Seizures

Vomiting

Heart Health Effects

When there's too much fluid in your body, your heart can become overwhelmed, leading to symptoms such as:

Congestive heart failure (in severe cases)

Edema (swelling)

Hypertension (high blood pressure)

Rapid or irregular heartbeat

Shortness of breath

Kidney-Related Effects

Your kidneys are responsible for eliminating toxins, waste, and excess fluid. Fluid overload may affect your kidneys and cause effects like:

Increased urination

Electrolyte imbalances

Hyponatremia (low sodium levels)

Hypermagnesemia (high magnesium levels)

Overhydration vs. Dehydration

Overhydration occurs when your body holds onto more fluid than it can get rid of, leading to an electrolyte imbalance and associated symptoms.

Dehydration happens when your body loses more fluids than it takes in, possibly due to excessive sweating, vomiting, or diarrhea.11

Both conditions can disrupt your body's ability to function normally and may require medical interventions.

How People Over Hydrate

While staying appropriately hydrated is essential to your health, it's important to not go overboard. Overhydration occurs when you consume more fluid than your body can eliminate (through urine, sweat, and other bodily processes). There are many potential causes and risk factors for overhydration.

Misconceptions About Hydration Needs

Not understanding how much fluid is actually needed can lead to drinking more water than is necessary. People can also be swayed by myths and persuasive marketing messages, such as that people need a lot of water to stay healthy and fluids lost through exercise need to be replenished.

Excessive Fluid Intake Drinking too much water beyond your actual hydration needs is a common cause of overhydration.

Not Replacing Lost Electrolytes

Hydration is about electrolyte balance as much as it is about getting enough water. Sweating, vomiting, or having diarrhea can lead to electrolyte loss.12 Not replacing electrolytes while also increasing your fluid intake can result in imbalances.

Ignoring Your Thirst

Thirst tells your body you need more fluids. Not paying attention to your thirst signals or delaying the need to drink water despite internal cues can lead to overhydration to make up for it later.13 Make sure to drink when thirsty.

Additional Risk Factors

Certain factors can increase your risk for overhydration, including:

Being athletic: Intense physical exertion and significant fluid intake can lead to hyponatremia.14 Misconceptions about hydration needs for athletes may also contribute to low sodium levels.15

Medical conditions: Disorders affecting kidney function, like kidney failure or a condition called syndrome of inappropriate antidiuretic hormone (SIADH), can make it harder for the body to regulate fluid balance and remove excess fluid.

Medications: Certain medications, such as diuretics and selective serotonin reuptake inhibitors (SSRIs), can affect fluid balance and possibly increase the risk of overhydration.916

Age: Infants and older adults are vulnerable to overhydration because of age-related differences in fluid regulation and thirst perception.

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Look for my first book at Amazon.com, bn.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com and other online bookstores. Just type “getting to a Healthy Weight” in the search box at the top of the home page. 

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