While the ‘keep yourself hydrated’ trend is buzzing everywhere, knowing your hydration limit has been highly underrated so far. There is a ton of online info stressing the significance of hydration, and why and how it is imperative to take care of all your body functions to run smoothly.
However, in the recent past many news stories have surfaced about people who took hydration to extreme levels without knowing the risk limits and have ended in fatalities.
To begin with, medically; overhydration is referred to as ‘hypernatremia’ or ‘toxemia’ or ‘water toxicity.’
When you drink huge quantities of water in a short period, it exerts tremendous pressure on the cells of vital organs such as heart, brain and kidneys by disturbing the sodium ion electrolyte balance that is pivotal for maintaining the healthy circulatory fluid balance.
Thus, simply put if the water volume of the body becomes far greater than your kidneys can remove, it is referred to as overhydration.
The next crucial question to address is how much water is too much for the body.
The National Academy of Medicine suggests an adequate intake of daily fluids of about 13 cups and 9 cups for healthy men and women, respectively, with a cup equaling 8 ounces.
Higher amounts may be needed for those who are physically active or exposed to very warm climates. It should also be taken into account that water levels are also determined by the foodstuff that you've been consuming that contains larger levels of water content such as certain fruits and vegetables.
Also, if you are sick or sweat profusely you will be needing additional water to replenish the fluid contents of the body.
Vulnerability-wise, athletes or sportspersons who are more into endurance training exercises are more likely to overhydrate themselves as they drink huge quantities of water before and after exercise.
Moreover, galloping liters of water in a short period is not a good trade either. In fact, it can seriously disturb your fluid balance leading to fatalities.
Likewise, certain drugs such as diuretics, schizophrenic, or psychotic drugs can make you extremely thirsty thereby, triggering your water intake.
Moreover, certain diseases can cause your body to retain water such as liver or kidney diseases, congestive heart failure, uncontrolled diabetes, or anti-inflammatory anti steroidal drugs.
And now, how one should assess the adequate hydration level?
Well, urine is a good indicator. Ideally, it should be pale yellow, if darker it indicates you are dehydrated and need more water and if the urine appears more colourless, you are overhydrated.
Nausea, headaches, confusion, drowsiness, or muscle cramps can be the common presentation as a result of water toxicity.
If you have any afore-mentioned medical conditions, it is good to discuss with your healthcare provider, if you have been experiencing any about your hydration levels.
When it comes to food, wash your fruits and veggies thoroughly, and steam cooking your veggies before consuming is always better.
Rainy weather triggers the disease spreading microscopic organisms to take shelter in the vegetables.
Moreover, the temperature variations combined with rain showers weakens the immune system and thus invites the respiratory bacteria and flu-causing viruses to attack leading to an array of symptoms like fever, cough, congestion, nasal allergies sneezing, etc.
It is preferable to sip ginger, turmeric, and basil teas as they are evidently known for their antibacterial and anti-inflammatory properties.
It is also wise pick to increase your intake of vitamin C through natural food sources like lemon, oranges, or grapefruit; or popping your pill, whatever suits you.
Vitamin C provides an extra shield to your immunity levels.
Then on, coming to your gut; it also needs a little extra care; so be easy on it by avoiding spicy and deep-fried foodstuffs.
However, a major takeaway is to keep a close eye on your water intake, as the water requirements vary from individual to individual, and avoid gulping it all at once!
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