Can you overdose on water?
True, some have died drinking too much water.
Hyponatraemia or water intoxification is defined as a low concentration of sodium in the blood due to excessive amounts of water drunk over a short period. It is claimed to be rare in healthy adults. Yet the number of people who have died as a result of drinking too much water is worrying.
Between 1999 and 2001, three US military recruits died from drinking too much water.
In 2003, 14 marathon runners were treated for water intoxication at St. Thomas Hospital in the UK.
In 2007, 22-year old marathon runner David Rogers, died after drinking too much water during the London Marathon.
In 2008, Jacqueline Henson, 40 died after drinking four litres of water in under two hours.
And as recently as July 2012, a 12-year old girl from a boarding school in Finland died from drinking too much water during a poker game in which the loser had to down a glass of water.
Not so rare a problem after all, is it? This is especially alarming when you consider the number of babies who get water intoxication from drinking too many bottles of water a day or from drinking infant formula that has been diluted too much.
How much is enough?
We’re bombarded with information about the benefits of water. It flushes out toxins from our kidneys and bladder, hydrates our skin, balances our body fluids, curbs hunger pangs and helps maintain normal bowel function – all important reasons to keep those glasses of water coming.
Yet, just how much water should the average adult drink to stay healthy?
There is a lot of contradictory information out there. Drink 3 litres. Drink 2.5. Drink only water.
Count your coffee and tea. Include your vegetable and fruit intake. Leave these out. So what is the final word on how much water is enough?
Think fluid, not just water
Latest studies show that coffee and tea are not diuretics as previously thought. This means coffee and tea do not encourage the body to rid itself of fluids and can therefore be included as part of your daily intake to stay hydrated. So too the vegetables and fruits you consume including milk, smoothies, fruit juices and sodas although the last three are not very healthy options due to its sugar content.
Things to consider
When deciding how much water to drink, consider the following:
- · Exercise – if you are physically active, you should drink more to replenish the water you lose during your workout. That would also depend on if the workout was moderate or intense and how much you perspired. Also the duration of the exercise.
- · Environment – if you live in a hot and humid area, drink more water or fluid. Living in altitudes higher than 2,500 metres also result in increased urination and more rapid breathing, so remember to replenish what got lost.
- · Health – if you’re down with diarrhoea, vomiting or have a fever, drink more water. So too is you are suffering from a urinary tract infection. On the other hand, some conditions such as heart failure and some types of kidney, liver and adrenal diseases may impair excretion of water meaning you would have to limit your fluid intake.
- · Pregnant or breast-feeding – you will need lots of fluids to stay hydrated. While it is recommended that pregnant women drink 2.3 litres of water daily, nursing mothers should consume 3.1 litres to stay hydrated.
So after all the considerations, calculations and consultations with your doctor, we’re still down to the question of how much water to drink.
As it turns out the answer is relatively ‘clear’ – forgive the pun. Every time you pee, check to see the colour of your urine. If your urine is colourless or very light yellow, whatever fluid you’re currently consuming is sufficient. If your urine is dark yellow and you haven’t been to the loo in a while, make a note to drink more water in the coming hours. Remember to stagger your fluid intake because drinking too much water over a too short period could land you in serious trouble.