We have all heard of the health benefits to drinking at least eight glasses of water per day; however a new study published in the Clinical Journal of Sport Medicine is now outlining the dangers of consuming too much water. Seventeen experts from around the globe gathered to outline the best way to ensure you get your required daily water intake … without going over.
MSN reveals that findings from that athletes may be the most at risk with 14 deaths of football players, marathon runners and other athletes associated with drinking too much water and other sports drinks while participating in activities. Known as exercise-associated hyponatremia (EAH), an individual’s kidneys become distressed due to a larger consumption of liquid. As the body cannot naturally keep up with the water being consumed, swelling develops within the cells – and in some extreme cases, it can result in death. To avoid EAH, the group advises to simply drink when you are thirsty.
Common symptoms of EAH include: puffiness and weight gain during activity, lightheadedness, nausea, and dizziness. In extreme cases an individual may have headaches, agitation, confusion, vomiting may occur, seizures, delirium, and life-threatening comas can develop as well. EAH can occur in individuals during athletic physical challenges like: triathlons, military exercises, marathons, football, calisthenics, or yoga.
As water is a major element within the body, a healthy consumption is needed daily. Individuals lose water through bowel movements, urination, sweating, and even breathing; therefore the body requires a certain amount of water to be consumed daily, to avoid overwhelming the cells. As such, the Institute of Medicine recommends approximately 3.7 liters of water daily for males, and 2.7 liters for females.
However, for individuals who partake in physical activity that deals with excessive sweating, it is advised to drink one and half to two and half more cups of water per day to help with fluid loss. As the body loses sodium when it sweats, consuming sports drinks which have sodium within them will help balance out any excessive water intake, while decreasing the risks of EAH.