Carrying a water bottle wherever I go has always been my M.O., and although the benefits of drinking a ton of water are bountiful (flushing out toxins, weight loss, increased energy, etc.), research shows that too much of even good old H2O is never a good thing.
Over hydration is defined as an imbalance of fluids, which occurs when your body is receiving more fluids than your kidneys can filter through. You may have commonly heard that you should intake at least eight cups of fluids daily, but there are many other factors to take into consideration such as your size, activity level and your area’s climate. Turns out the magic number should be closer to half your weight in ounces (for example, if you weigh 120 pounds, you should be consuming about 60 ounces of water a day). If you’re used to vastly going over this amount daily, you may experience the following effects on your body:
· Clear urine: The color of your pee can speak volumes about the state of your health. If you’re drinking so much that even your urine looks like water, you’re drinking more than you need. Healthy urine should appear pale yellow to indicate that you’re properly hydrated. As the color darkens, it could be a sign that you need to refuel on liquids. (Note: Color can also vary based on certain foods and medications–-consult a health professional if you notice anything unusual).
· Swelled cells: There is a delicate balance of sodium and potassium in the body. These minerals are essential for controlling blood pressure and blood volume. A specific level of both is necessary to draw out excess fluid from the bloodstream as urine. When there is excess water in the blood, this dilutes the blood sodium levels, causing the water to move inside the cells, which then swell up. This is especially dangerous for neurons (nerve cells in the brain) where space is restricted by the skull. Results can range from mild (such as headaches) to life-threatening (brain injuries, coma and even death).
· Queasy feelings: As potassium levels may lower from over hydration, the loss can cause hyponatremia. When levels are extremely low, symptoms can include loss of appetite, nausea and vomiting.
· Muscle spasms and cramping: As sodium is an electrolyte, and an excess of water lowers electrolyte levels within the body, you may experience muscle problems as a result. To replenish your body, try replacing a few glasses of water a day with coconut water (which is full of electrolytes and is all natural).
· Struggle to get out of bed: Your kidneys are responsible for filtering the water you drink to make sure the fluid levels in your bloodstream stay balanced. Drinking too much water throws your kidneys into overdrive, causing them to work twice as hard. This unnecessary stress causes your body to feel tired or fatigued.
Water retention, also known as fluid retention or edema, occurs when excessive amounts of fluid buildup inside the body. It can occur in the circulatory system or within tissues and cavities throughout the body. The result is swelling in the hands, feet, ankles and legs.
There are several possible causes of water retention, most of which are not too serious or out of the ordinary. For example, it’s very common for some women to experience the condition during pregnancy or before their periods.
However, in some cases, water retention can be a symptom of a more severe medical condition, such as kidney disease or heart failure. That’s why if you’re suddenly or severely experiencing swelling, you should seek medical attention immediately.
But in cases where the puffiness is mild and there are no underlying medical complications, water retention can be reduced: Here are seven things that may trigger water retention and what to do about them.
· Salt: Salt is made out of sodium and chloride. In the body, sodium binds to water and helps maintain the balance of fluids both inside and outside of cells. If you eat a lot of foods that are high in salt, especially processed meals and snacks, you are putting your body at a higher risk of retaining water. If you’re looking to decrease overall swelling, minimize the amount of sodium in your diet.
· Lack of magnesium: Is your body ballooning, but you don’t know why? It could be the result of too little magnesium. Researchers have shown that magnesium is effective at reducing water retention, especially in women with premenstrual symptoms. Foods rich in magnesium include nuts, whole grains, dark chocolate and leafy, green vegetables. Some people might even benefit from taking a daily magnesium supplement.
· Vitamin B6 deficiency: Like magnesium, vitamin B6 may help reduce water retention, especially in women with premenstrual syndrome (PMS). If you’re experiencing water retention, it could be a sign that you’re deficient in vitamin B6. Good sources of vitamin B6 include bananas, potatoes, walnuts and meat, so try incorporating these into your diet to stop swelling in its tracks.
· Too little potassium: Potassium can help to reduce water retention in the body, so if you’re experiencing swelling, too little of this essential mineral might be too blame. Potassium can help in two different ways: First, the mineral increases the production of urine, and second, it decreases the levels of sodium in the body. To up your potassium levels, try eating foods that are rich in the mineral, such as bananas, avocados and tomatoes.
· Refined carbs: The consumption of refined carbohydrates (think: processed sugars and grains, like table sugar and white flour) leads to high spikes in both blood sugar and insulin levels. This can cause the body to retain more sodium because it increases reabsorption in the kidneys—and the result is the same as eating a bag of salty potato chips.
· Physical inactivity: Exercise stimulates the lymphatic system to carry out its necessary function of regulating overflow. When the system is working properly, it’ll bring fluids back into the bloodstream at rates that regulate body water levels. But extended periods of physical inactivity—such as when bedridden due to illness or injury, or sitting through long flights or car rides— increase the risk of water retention. Get moving to reduce fluid buildup, especially if it’s in the lower half of the body. Elevating your feet can also help.
· Dehydration: Ironically enough, increasing water intake can actually reduce water retention. Water helps your liver convert fat into usable energy. When dehydrated, your kidneys are overwhelmed with concentrated fluids, and they will make your liver do extra work. The liver usually turns body fat into energy, so when it can’t do that, the body will hold onto extra fat and cause bloating.
Sources:
https://www.healthline.com/nutrition/6-ways-to-reduce-water-retention
