Ensure you get those electrolytes: OVerhydration and hyponatremia

Something that doesn’t often get talked about as much as dehydration is overhydration. Consuming to much water can lead to water intoxication which can be fatal. Athletes are often told to drink water frequently to prevent dehyrdation. Taking this too seriously could lead to overconsumtion and water toxicity. This is where electrolytes, specifically salt, plays an important role in maintaining adequate hydration.

Sodium (salt) is the main electrolyte of concern when it comes to hydration. Sodium is lost with water in the sweat. Have you ever tasted your own sweat? Next time you find yourself in a sweaty situation, taste it. Does it taste salty? Just like how everyone has a different sweat rate, some people are saltier sweaters than others. If you are a salty sweater, you may even have white crystals that appear after you sweat. 

Sodium plays a key role in keeping the body in homeostasis, regulating fluid and electrolyte balance and regulating blood pressure. Hyponatremia occurs when there is a low amount of sodium in the body (hypo - meaning low, and - natremia refering to sodium) [1]. When too much water is consumed or an excessive amount of salt is sweated out of the body, it throws off the fluid and electrolyte balance - water increases and sodium decreases. The normal sodium range in adults is 135-145 mEq/L [2]. A level below 135 mEq/L is considered hyponatriema. In addition to excessive fluid intake, it can also be caused by decreased urine output, fluid retention, or a restricted sodium diet (often seen in vegan and vegetarian populations) [3]. When sodium is low, water accumulates and can lead to swelling in the body and brain. As a result neurological symptoms such as confusion, coma, seizures, lethargy, and malaise can appear. Additionally, stomach distress, nausea, and vomiting can also occur [3]. 

This is why electrolyte sports drinks, powders, and tablets exist. We want to help keep the body in balance, so drinking something more than just pure water on a hot and sweaty day is most often the best choice. Not to mention, most of them also taste really good! So when your performing and you are sweating like a waterfall on a super hot day, go grab yourself your favorite electrolyte drink.
Abbi and I have been trying different electrolytes this month so that we can share our favorites with you! We also want to know your favorites, so take a picture of you with your favorite drink, post it on your instagram story, and tag us, @the.athletic.performer, and we will spotlight you and try the drink for ourselves!

Stay hydrated

Sophia

​Resources

1. Rondon H, Badireddy M. Hyponatremia. [Updated 2023 Jun 14]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK470386/
2. Raymond, J. L., Morrow, K.  (20200503). Krause and Mahan’s Food and the Nutrition Care Process, 15th Edition. [VitalSource Bookshelf 10.2.1].  Retrieved from vbk://9780323636568
3. Kreider, R. B. (2019). Water & Fluid Replacement. In Essentials of Exercise & Sport Nutrition Science to Practice (pp. 173–185). essay, Lulu Publishing Services. 

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