As an avid runner, I never thought twice about drinking plenty of water before hitting the pavement. However, a routine blood test revealed that my sodium levels were lower than normal. It turned out that my healthy lifestyle was to blame – I was consuming too much water and not enough salt.
My doctor explained that when I drink more water than necessary, it dilutes my blood’s electrolyte balance, leading to hyponatremia. This condition can cause severe symptoms, including confusion, dizziness, seizures, and even death. Ultramarathon runners and other endurance athletes are often at risk of developing this condition due to excessive fluid intake.
The key is to drink when you’re thirsty, not just because it’s hot or because you want to stay hydrated. The body has a natural mechanism to regulate its water intake, known as thirst, which is essential for maintaining electrolyte balance.
Sports drinks can actually exacerbate the problem if consumed excessively, and hydration guidelines should be revised to prioritize sodium intake. Public health officials must also consider hyponatremia when making recommendations for dealing with hotter weather due to climate change.
So, how can you avoid overhydration? Start by monitoring your thirst cues, drinking only what’s necessary, and supplementing with salt or electrolyte-rich foods like pretzels or chips during long runs. Remember, hydration is not a one-size-fits-all solution – it’s an experiment of one.
Source: https://slate.com/technology/2025/08/water-hydration-exercise-heat-hyponatremia.html