Hydration Vs. Overhydration With Exercising

Working out while dehydrated will harm your performance and can potentially be deadly. But more isn't better when it comes to drinking water. Overhydrating yourself can cause a deadly condition known as hyponatremia. Find the middle ground between these extremes by consuming an adequate amount of water that won't put you at risk

  1. Dehydration

    • Dehydration occurs when your body doesn't have enough liquids to carry out its basic biological functions. It can be caused by consuming too little water or by losing too much water through perspiration or other bodily functions. Not drinking enough liquids and then exercising can cause dehydration. According to the University of Maryland Medical Center, dehydration can cause a rapid heartbeat and low blood pressure. In some cases, dehydration can be severe enough to be life threatening.

    Overhydration

    • On the opposite end of the spectrum, drinking too much water and becoming overhydrated can cause a dangerous condition known as hyponatremia. Hyponatremia occurs when the sodium levels in your blood drop too low. One cause of this is consuming too much water when exercising. According to Jon Englund, M.D. of the Aurora Sports Medicine Institute, distance athletes competing in events longer than three to four hours are particularly susceptible to the condition. Although most cases of hyponatremia are mild, severe cases can be deadly.

    Proper Hydration

    • Proper hydration will help you avoid getting dehydrated without risking hyponatremia. To stay properly hydrated during exercise, the American Council on Exercise recommends drinking 17 to 20 ounces of water two or three hours before exercising. Drink another 8 ounces of water 20 or 30 minutes before exercising. When you start exercising, don't stop drinking; consume 7 to 10 ounces of water every 10 to 20 minutes. Within 30 minutes of finishing exercising, drink 8 ounces of water, then drink 16 to 24 ounces of water for every pound of body weight that you have lost.

    Other Tips for Avoiding Hyponatremia

    • In addition to moderating your intake of water, you can also decrease your risk of hyponatremia by consuming more salt. People often consume sports drinks for this reason. According to Englund, sports drinks contain salt, which can reduce your chances of getting hyponatremia, but the salt concentration in these drinks is lower than in your blood, so you can still experience hyponatremia if you overconsume them. Englund recommends increasing your sodium intake with salty snacks prior to endurance events.