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Overhydration - The Apeiron Life Perspective

3 min read


What it is:

Anything to an extreme is likely detrimental to your health, even water. And just as you can become dehydrated, you can also overhydrate. Overhydration is most likely during prolonged endurance exercises, such as marathons, ultramarathons, long-distance cycling races, or triathlons. These events involve extended periods of physical exertion, often lasting several hours, during which athletes may consume large volumes of fluids to prevent dehydration. The combination of intense exercise, excessive fluid intake, and inadequate sodium replacement can dilute sodium levels in the blood, resulting in hyponatremia or overhydration.


Extreme intakes of water before, during, or after exercise can lower your blood sodium concentration, a condition known as hyponatremia, which can burden the kidneys as they struggle to eliminate the surplus water. Consequently, cells absorb the excess water, resulting in bodily swelling and Exercise-Associated Hyponatremia (EAH) development.



What the science says:

Overhydration and hyponatremia tend to go hand-in-hand; although not common, they may occur in endurance athletes during extreme competitions. By disrupting your electrolyte-fluid balance, it may result in the complication of low sodium levels. But sodium is vital for maintaining fluid balance within cells, facilitating nerve impulse transmission, muscle contraction, blood pressure regulation, and pH balance. Although it can be detrimental in excess, it is a vital part of our daily functioning.


A healthy blood sodium level is between 135 and 145 milliequivalents per liter (mEq/L). Hyponatremia occurs when the sodium in your blood falls below 135 mEq/L. The International Society of Sports Nutrition recommends a minimum of ~600mg of sodium per hour of endurance. If your face or shirt has a fine white residue and you look like a salt lick after training, you may be a high-sodium sweater and need higher levels of replacement, ~1000mg per hour.

  • For reference, 6g (1 tsp) = ~2,300 mg of sodium.


Sports drinks and other products can be used to prevent too extreme a fall in electrolytes. However, it’s important to recognize that most sports drinks only contain ~10-38 mEq/L of sodium. During extreme endurance races, an overdependence on sports drinks for replenishment may lead to overhydration.


Overhydration symptoms are often similar to dehydration, which can further exacerbate the condition if treated incorrectly. Signs include:

  • Confusion, Dizziness, or Headaches

  • Swelling (edema), especially of fingers or ankles

  • Nausea or vomiting

  • Fatigue

  • Muscle cramps

  • Seizures, Coma or Death (in severe cases)


Although the main factor in hydration is the type and duration of the activity, environmental factors, including temperature, altitude, humidity, wind, sun exposure, and terrain, can have an impact on hydration needs. By considering and adjusting to these circumstances, you can implement appropriate strategies to maintain optimal hydration during your chosen activity and achieve your desired goals.



Our take:

Understanding your unique physiology and hydration needs is essential when training, especially for endurance sports. Your Client Advocate can help determine the best range of fluid and electrolytes you should be consuming before, after, and during sessions. Once you have an idea of your range, test it. During training, be mindful of your thirst cues, monitor your sweat rate via fluid loss, and use products you know have the correct sodium and other electrolyte levels.



Will this benefit you?

Yes, training is not just about the exercise itself but the holistic understanding of your nutrition, hydration, and rejuvenation needs.



Still curious to try it? If you do, here’s what to keep an eye on:

  • Recognize your thirst cues.

  • Determine a range of hydration levels that best suits you but can be altered depending on your training environment.

  • Be cautious about overcorrecting your hydration levels into dehydration territory.



References and additional reading:

 

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