This content material initially appeared on diaTribe. Republished with permission.
By April Hopcroft
Key takeaways:
- Hydration is vital, however ingesting an excessive amount of water when exercising with out consuming sufficient salt (an electrolyte) can put you in danger for low sodium ranges.
- Individuals with diabetes have the next threat of electrolyte issues, particularly if in addition they have coronary heart failure or kidney illness.
- You possibly can stop low sodium after train by balancing water consumption with electrolytes, that are present in sports activities drinks, coconut water, tomato juice, and different vegetable juices, in addition to many meals.
Throughout train, particularly one thing rigorous, staying hydrated is high of thoughts for many individuals. Nevertheless, ingesting an excessive amount of water throughout or after train with out consuming sufficient sodium may cause a situation generally known as hyponatremia – on this case, exercise-associated hyponatremia.
Hyponatremia is a typical dysfunction, occurring in as much as one-third of hospitalized sufferers. Runners and different endurance athletes who lose salt via sweat and eat an excessive amount of water with out sufficient sodium could develop hyponatremia.
What’s hyponatremia?
Hyponatremia describes a decrease than regular quantity of sodium or salt within the blood. Sodium is important to correct functioning of your physique – particularly, for balancing fluids and nerve operate, mentioned Dr. Raj Dasgupta, a board-certified doctor specializing in inner medication, pulmonology, and important care.
When sodium in your bloodstream is diluted by an excessive amount of water – as can occur if you happen to’re ingesting quite a bit throughout train – water enters your cells and causes them to swell. This may result in many issues, together with seizures or a coma attributable to swelling of mind cells.
What causes hyponatremia?
Hyponatremia will be attributable to ingesting an excessive amount of water, taking sure drugs (like diuretics), or having kidney issues that trigger the physique to carry onto an excessive amount of water. Balancing fluid and blood sodium ranges is commonly troublesome within the superior levels of power kidney illness.
Dasgupta added that hormonal points that have an effect on fluid steadiness, significantly these associated to antidiuretic hormone, can even trigger hyponatremia.
What are the signs?
Gentle hyponatremia could not have any signs. Reasonable to extreme signs of hyponatremia embrace:
- Nausea and vomiting
- Headache
- Confusion
- Fatigue or low vitality
- Dizziness
- Muscle weak spot, cramps, or spasms (twitching)
- Low blood stress
- Restlessness or irritability
Extra critical signs embrace:
- Altered psychological standing (extreme confusion)
- Hallucinations
- Seizures
- Coma
Contact your healthcare supplier if you happen to expertise any delicate to average signs.
Is hyponatremia related to diabetes?
Anybody can develop hyponatremia, however sure teams of individuals are extra in danger. Electrolyte issues typically are frequent in folks with diabetes, particularly older people and people with coronary heart illness or power kidney illness. Nevertheless, diabetes doesn’t straight trigger hyponatremia.
Train-associated hyponatremia is normally non permanent and simply handled. Nevertheless, individuals who have well being circumstances that trigger their physique to retain an excessive amount of water are on the highest threat for power low sodium ranges together with:
Moreover, sure drugs can enhance the danger of hyponatremia, together with diuretics (typically known as water capsules), antidepressants, and antipsychotic medicine.
As an illustration, the diuretic hydrochlorothiazide is thought to extend the danger of low sodium, Dasgupta mentioned. Diuretics assist cut back fluid buildup within the physique by serving to the kidneys to provide extra urine. They’re generally used to deal with circumstances like hypertension, coronary heart failure, and kidney illness.
In fact, ingesting an excessive amount of water additionally places you in danger for hyponatremia. This contains individuals who use the drug ecstasy since it could possibly make you’re feeling thirsty and trigger you to drink an excessive amount of.
How ought to I stop hyponatremia?
To stop hyponatremia after train, Dasgupta suggested ensuring you steadiness water consumption with sufficient meals or drinks containing electrolytes.
Sports activities drinks like Gatorade generally is a good supply of electrolytes, although these drinks typically include massive quantities of added sugar. Search for the no sugar alternate options of those drinks like Gatorade G Zero. Pure sources of electrolytes embrace coconut water and lots of meals. Salty meals like pickles include particularly massive quantities of sodium and different electrolytes.
“Watch out to not drink an excessive amount of water shortly,” Dasgupta mentioned. “And take note of your hydration wants, particularly if you happen to’re on medicine or have well being circumstances.”
How is hyponatremia handled?
Hyponatremia is handled primarily based on how critical it’s and what induced it. Modifications in fluid consumption and eating regimen can typically assist resolve delicate instances. In critical instances, drugs or IV sodium could also be wanted.
In the end, Dasgupta mentioned it’s vital to deal with any underlying points that may be contributing to low sodium ranges.
The underside line
It’s at all times a good suggestion to remain hydrated throughout and after train to keep away from hyponatremia, particularly if you happen to’re in a scorching setting that makes you sweat extra. In case you’re enterprise strenuous train and sweating quite a bit, it’s particularly vital to steadiness water consumption with salt (an electrolyte).
Whereas diabetes doesn’t straight trigger hyponatremia, it’s generally skilled by folks with diabetes and different power circumstances like coronary heart and kidney illness.
To steadiness out your salt ranges, eat sports activities drinks or coconut water, however keep away from any drink with massive quantities of added sugar. Many shops additionally promote salt tablets, powder, or chewable gummies. Many instances of hyponatremia are resolved with fluid alternative, however excessive instances may want instant medical consideration.
