Overhydration – the underused term – all you need to know 

 How overhydration becomes harmful?

Strengthen Endurance

Generally, we see people talking about dehydration; the athletes are advised to be high on the fluid to maintain their endurance and performance. Due to sweating and heavy exercise, there is a loss of fluid which may be fatal to the performance of the athlete. But they do not realize about the harmful side effects of overhydration. On the general term, an athlete should drink 4-8 ounces of fluid at every 15-20 minutes.


If you do not count your sips this could be fatal leading to overhydration. The coaches advice the endurance athletes to swallow gallons of water before a race to fit into the scorching supper temperature. Probably high humidity and temperature will cause dehydration but matting unto the proper water requirements is a better option than overhydration. Overhydration makes your body hypotonic resulting in swelling up of the cells.


An Athlete post-race


If you realize the symptoms of dehydration beforehand you can probably keep yourself hydrated in a proper way. Mild to moderate symptoms include thirst, tiredness, headache, and dry mouth. When these symptoms come over you must realize your body demands some fluid rather than waiting for serious dehydration condition leading to constipation, dry skin and dizziness. The condition becomes fatal when it seizes urination gradually lowering the blood pressure and increasing the heart rate accompanied by heavy and fast breaths.

Fever and extreme thirst worsen the condition. If you want to check in your body hydration, track your urine color, make sure your urine is a pale yellow color neither clear not brownish. The pale color is an indication of adequate hydration. Electrolytes maintain body functioning and balance. They help in neuromuscular movements and conduction of nerve impulses. You can not only depend on the liquid source but also bananas, coconut water or tomato juice can be a choice.



Salt imbalance cause muscle cramps

Imbalance of Sodium and Potassium

The athletes must chiefly understand the biochemistry of sodium and potassium in the body. Potassium and sodium are responsible to maintain the equilibrium of blood plasma, and fluid balance in between the cells. Potassium is solely concerned to blood pressure, our kidneys are well adapted to excrete them well so we need to have them more whereas the sodium levels are required a less in the body as they are not lost by urination. Much of sodium can, however, cause high blood pressure. So the daily intake of potassium and sodium are 4.7 and 180 milligrams per day.


Beets help in the recovery of muscle

Foods that Help

Having fluids all the time can however make you fill full. You can have potatoes, tomatoes sweet potatoes, broccoli, spinach, kale, beetroot along with whole grains and legumes like soybean tofu and edamame to keep your electrolytes balanced. First, assist your body to its water requirements and coincide to your daily work and exercise.  The athletes must take care not to over hydrate their bodies. That could be equally or more fatal than actually dehydrating the body.

Fuel your body to a good meal and water. Do not have a cartload of fluid at a single go; take a few sips every 25-30 minutes or according to your requirements. If proper care and concern are administered on the body fluid requirements then the athletes can perform well. Consult with your sports nutritionist for advice and remember our dietician is just a phone call away for a free consultation.


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