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<h1 class="pretitle">The Dangers of Drinking Too Much Water</h1>
<h1 class="" id="page-title">Are You Overhydrated?</h1>
<div class="deck">Learn what drinking too much water can do to your heal
th</div>
<div class="node-article-publish">
<div class="roles"><p class="byline"><a href="/by/Lara-Rosenbaum">By Lara Rose

nbaum</a>, <span class="posted-on">September 12, 2014</span></p></div><div class
="roles" style="margin-bottom:10px;"><p class="byline"><span>Image from Thinksto
ck</span></p></div>


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<p>
</p><p>You've heard it since you were a kid, from your parents to your g
ym teacher: Drink two liters (or eight glasses) of water every day. Lately, thou
gh, researchers have been questioning the tried-and-true water rule, and in
fact, believe even health-minded individuals could be drinking too much H2O.
<br><br>
Theres no scientific method behind those numbers, says exercise physiologist Stacy
Sims, Ph.D., a hydration researcher at Stanford University. And the recommendatio
n doesnt take into account gender, environment, altitude, fitness levelfactors tha
t could affect fluid intake needs.
<br><br>
In fact, theres a lot of marketing behind popular hydration recommendations, Sims

sayswith potentially dangerous consequences. Drinking too much fluid can lead to
hyponatremia, which is when sodium in blood becomes too diluted, Sims says.
<br><br>
Symptoms include confusion, headaches, nausea and bloatingstuff thats easily confu
sed with dehydration. In severe cases, hyponatremia can lead to seizures, organ
failure and even death.
<br><br>
Typically, though, guzzling down too much fluidespecially from certain "rehydrati
on" drinkscan ironically cause dehydration. When the drink has a high level of sug
ar and additives, for example, and thus more solutes than you naturally have in
your blood, the body has to take its own fluid to dilute it, so it can be absorb
ed, Sims says. And if youre simply drinking too much water at once, you may end up
peeing too much, and not absorbing any fluid. The body has a natural volume resp
onse that causes you to pee.
<br><br>
So how do you know how much water you need? For starters, dont rely solely on thi
rst, says Sims. As soon as you put water on your tongue, you kill your thirst mec
hanism. Instead, Sims suggests the following:
<br><br>
<strong>1. Weigh yourself daily for a week, to check hydration. </strong>Your bod
y weight shouldnt fluctuate too much, Sims says.
<br><br>
<strong>2. Notice how much you peeand its colorin the morning. </strong>It should b
e a copious amount and pale or clear, Sims says.
<br><br>
<strong>3. Aim to wake feeling hydrated.</strong> If youre thirsty when you get o
ut of bed in the morning, you may not be consuming enough fluids.
<br><br>
<strong>4. When choosing sports drinks, search for labels with low sugar.</stron
g> Sims recommends about 5 grams per 8-ounce serving. Even natural drinks like co
conut water have too much sugar and potassium to hydrate.
<br><br>
<strong>5. Coffee, tea, and watery fruits and vegetables count toward fluid inta
ke.</strong> Also, caffeine is not a diuretic, Sims says. Its about volume, so if yo
u drink five cups, youll pee more.
<br><br>
<strong>6. Start slowly.</strong> Sleep is a six- to eight-hour fast, so if you d
rink three cups of juice or water right away, youll trigger the volume response.
Sip instead.
<br><br>
<strong>7. Drink one thing a day thats not water.</strong> A low-carb electrolyte
drink in the afternoon can pop you up, as can hot tea with a pinch of salt and l
emon, Sims says. It will increase your core temperature, and the tiny amount of sa
lt can help you absorb fluid.
<br><br>
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<title>The Dangers of Drinking Too Much Water | Men's Health</title>

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