Can you have too much water?
We all know that water consumption is crucial for our health. At birth, 75% of our weight is water, and this percentage drops to 55% once we are adults.
Water being the most important component of our body, it is undoubtedly important to drink water. But if we often hear that we need to drink a lot of water, is it possible to overdo it?
The answer to this question is yes. Although you should drink enough water to avoid dehydration and ensure the proper functioning of the entire body, you should also not drink too much water so as not to disrupt the electrolyte balance.
Okay, but what are electrolytes?
What are electrolytes? Simply put, they are chemicals or nutrients that have a charge when dissolved in water. In your body, electrolytes ensure that electrical signals work properly. They work through their positively and negatively charged ions, which signal nerve communication.
These charged particles cause muscles to contract, including the heartbeat, are responsible for nerve function, such as cognition in the brain which is based on these nerve impulses, and provide control of fluid balance
Electrolytes are lost when you sweat and can become imbalanced if you consume too much or too little water. You've probably noticed the salty taste in sweat; this is due to the excretion of sodium, a positively charged electrolyte, when you sweat.
What are the warning signs?
How do you know if your electrolytes are imbalanced? You may experience muscle cramps, including abdominal cramps, fatigue and headaches, irregular heartbeat, lethargy, and even mood disorders, such as irritability and confusion.
The kidneys play a crucial role in maintaining the body's fluid balance. If you consume water faster than the kidneys can excrete it, you may suffer from hypo osmolarity. The electrolytes present in the blood are then diluted.
Hypo osmolarity is more common during long periods of exercise or heat exposure, when your body tells you that you need water and you consume large amounts in a short period of time. An imbalance can also occur when you get sick - if you have diarrhea, you excrete both water and electrolytes.
One way to minimize this imbalance is to consume electrolytes in or with water. Drinks like coconut water and watermelon juice are natural drink options that contain both water and a natural, healthy balance of electrolytes.
The main electrolytes are sodium, potassium, calcium, magnesium, phosphate and chloride.
Magnesium is the fourth most abundant mineral in our body. Yet, due to a reduction in whole foods and an increase in processed foods without added magnesium, less than half of us will consume the recommended daily amount of magnesium each day.
Low levels of magnesium have been linked to many health problems, including ADHD, migraines, Alzheimer's disease and cardiovascular disease. Muscle spasms and mood problems such as anxiety and brain fog can often be attributed to insufficient magnesium levels.
To ensure you're getting enough magnesium, take about 200 mg of magnesium per day and eat whole foods such as leafy green vegetables, nuts, fish and seeds.
