Hyponatremia due to drinking too much water

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Drinking too much water can harm the kidneys, even causing water to accumulate in the body, dilute electrolytes in the blood, causing conditions such as hyponatremia, hypokalemia... So how to drink water right to ensure both quantity and quality?

1. Learn about the role of water in the body

Water is essential for our life, because the body can survive for a few weeks without using food, but it cannot be without water for 2-3 days. On average, water makes up 60% of body weight (about 45-75%) and is necessary for the functioning of all cells in the body. Water is made up of hydrogen and oxygen (H2O).

2. Benefits of water for the body

What are the benefits of drinking a lot of water? Water is essential for our body to function properly. Water is the main component of fluids and has many functions in the body such as:
Water acts as a lubricant for joints and eyes Is a major component of saliva, making it easier to swallow Provides an environment where Most reactions in the body occur. Acts as a cushion for the nervous system and helps to remove waste. Water helps regulate body temperature. The body cannot produce enough water to meet all of its needs, so most of our water needs to come from our food and drinks. If we do not consume enough water, our body will become dehydrated.

3. Is the amount of water needed for the body to drink a lot of water good?

To answer this question first consider the amount of water and other fluids we drink each day. Because the amount of water will vary from person to person, moreover it depends on your age, climatic conditions, diet and the amount of physical activity you do. Water requirements are especially increased in hot climates and during physical activity.
Dehydration can be very serious with 15-20% body weight loss, as dehydration is fatal and at least 2% loss (equivalent to about 1.4L of total water in a man). 70kg), which can lead to impaired cognitive, physiological and performance responses. Typical symptoms of dehydration are headaches and fatigue.
If you wonder, is drinking a lot of filtered water good, the answer is that drinking too much water can also be dangerous leading to water intoxication and life-threatening by hyponatremia. Furthermore, what are the other harmful effects of drinking a lot of water? Drinking too much water can lead to serious illnesses, pulmonary congestion, brain swelling, headaches, fatigue, confusion, vomiting, convulsions, and eventually coma.
The FSA recommends that each person drink about 6-8 glasses of liquid per day, equivalent to about 1.5-2L. We have sensitive mechanisms in our bodies that control hydration, activate the kidneys to store water, and stimulate thirst when the amount of water in the body decreases, even by a small amount. So most people who live in a mild climate, such as in the UK or who have food and drink readily available, are not at high risk of dehydration. However, children and the elderly may not easily recognize the signs of thirst.
So, is it good for children to drink a lot of water? For children and the elderly should be careful that they consume enough water. People who are extremely physically active should also take care to drink enough fluids and replace fluid lost in the form of sweat.

4. Source of water in the diet

It is estimated that about 20% of the water consumed is from food and the remaining 80% is from beverages. The water content of foods varies widely, typically less than 40% in cereal products, 40-70% in hot meals, more than 80% in fruits and vegetables, and about 90% in breast milk and cow's milk.
We can get our fluid needs from a number of sources, as water is present in most of the foods and beverages consumed. It is not necessary to just drink purified water, although this is a good choice. Other drinks like squash, fruit juices, carbonated drinks, tea and coffee also contribute to our daily needs. Like everything we consume, choice comes down to personal preference and availability. In addition to contributing to our daily water needs, beverages can also have a broader effect on our health, such as juices, milk, teas that contain nutrients and other beneficial substances. for health. However, it is important to know the amount of sugar, the overall content of the drink. Because energy drinks can cause excessive body energy consumption and lead to overweight and obesity.
Oral health is also an issue to consider, because regularly consuming sugary drinks such as fruit juices, carbonated drinks... will increase the risk of tooth decay. As for the consumption of acidic drinks, such as juice, carbonated drinks will cause enamel erosion.

5. Effects of Caffeine

Caffeine is a mild diuretic (which increases urine output to a small extent), caffeinated beverages (tea, coffee, cola) also contribute to water retention. So you don't have to drink extra water to make up for the caffeine in these drinks. Pregnant women should limit caffeine intake to 200mg/day or less, as high caffeine intake can cause low birth weight babies, even lead to miscarriage.
Other caffeine-like substances found in chocolate (theobromine) and tea (theophylline) also have a mild diuretic effect.

6. Effects of alcohol

With alcoholic beverages, the dehydrating effect may be greater, depending on the type of beverage consumed. Drinking strong alcohol can cause dehydration, while thinner alcoholic beverages like shandy can have a net hydrating effect. Drinking water along with alcoholic beverages will minimize the dehydrating effect of the body. It is important to take into account safety instructions when drinking.

7. Compare bottled water, filtered water and tap water

Currently, a large number of bottled waters are flavored, carbonated and with added vitamins and minerals. Bottled water is a convenient, portable product for use in places where a safe, clean water supply is not guaranteed. There are currently no significant nutritional differences between bottled and tap water in the UK. In some places regulations for tap water may be even stricter than for bottled water.
Some people choose to drink plain water because they like the taste, smell and color. Filtered water reduces hardness and reduces scum, which is sometimes seen on the surface of hot drinks. Filtration will also reduce chlorine along with other impurities in the water, which can affect taste. However, filtered water offers no special nutritional benefits.
In the UK, tap water is very safe, so it can be used to drink and cool boiled water to make baby formula.

8. Learn more about hard and soft water

Water naturally contains dissolved minerals such as calcium, magnesium and potassium. These minerals are absorbed by rainwater as it passes through the ground. If water seeps through hard rock (like granite) or peat soil, it won't absorb these minerals. However, if water penetrates soft rocks, such as chalk and limestone, it will absorb both calcium and magnesium.
Water that contains a lot of calcium and magnesium is called hard water, which causes deposits in kettles and other household appliances. Water with low levels of calcium and magnesium minerals is called soft water.
It is also thought that one of the health benefits of drinking hard water is its protective effect against cardiovascular disease and stroke. However, results from several studies have been inconsistent, showing that the risk of developing cardiovascular disease is more influenced by other factors such as: high blood pressure, cholesterol, smoking, diet, obesity , alcohol and physical activity.

9. The link between water and sport

Dehydration can occur in athletes, especially those who exercise in hot climates and high temperatures. This is because more water is lost through perspiration and the sweat rate can reach 3L/hr, in extreme conditions. Sweat also contains sodium and can cause significant sodium loss.
For example, an athlete who sweats out 5L per day will lose the equivalent of about 10g of sodium salts. Therefore, it is also important to replace lost sodium. Fluids are essential, before, during and after exercise, as dehydration of at least 2% of body weight is lost in the form of water (equivalent to a net loss of 1.4L in a man). 70kg) may reduce performance.
Water is fine, however numerous studies have shown that water alone is not the best solution to replace fluids during or after vigorous, prolonged exercise. Drinks prepared for this purpose contain carbohydrates (usually glucose) and sodium to replace the sodium lost in sweat. Weight loss drinks are those that have a lower osmolality (concentration of solutes) than body fluids and often contain some sodium and small amounts of carbohydrates (less than 4%). Isotonic beverages have an osmolality similar to body fluids. They contain 4-8% carbohydrates and sodium should provide some energy as well as replace water, sodium. Many commercially available sports drinks are isotonic. Hypertonic beverages contain more than 8% carbohydrates and have a higher osmolality than body fluids. They are absorbed more slowly than weight loss or isotonic beverages and are designed for use when energy needs are high, perspiration rates are lower.
The amount of fluid and sodium lost with exercise will vary with the intensity of exercise, environmental conditions and perspiration rate, but it is suggested that carbohydrate and sodium supplements are recommended. into drinks or as a sports drink.
When the body doesn't have enough sodium to meet its needs, drinking too much water can cause fluid to accumulate in the body's organs such as: lungs, brain and heart. Excess fluid moves to cells, including brain cells. Excess fluid in the brain can cause cerebral edema or brain swelling. Cerebral edema disrupts vital functions, such as the ability to breathe and control muscles.
Water has a very important role for our body and daily activities, but consuming too much or too little water also causes health risks, especially hypokalemia. blood. Therefore, to have a healthy body, you should only drink 1-3 liters of water per day, depending on the weight and consumption of each person.
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Reference source: nutrition.org.uk