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 problems, particularly if additionally they have coronary heart failure or kidney illness.
- You possibly can forestall 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 prime 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 often 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 devour 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 crucial to correct functioning of your physique – particularly, for balancing fluids and nerve operate, mentioned Dr. Raj Dasgupta, a board-certified doctor specializing in inside drugs, 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 could result in many issues, together with seizures or a coma brought on by swelling of mind cells.
What causes hyponatremia?
Hyponatremia might be brought on by ingesting an excessive amount of water, taking sure medicines (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 phases of continual 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 embody:
- Nausea and vomiting
- Headache
- Confusion
- Fatigue or low power
- Dizziness
- Muscle weak point, cramps, or spasms (twitching)
- Low blood stress
- Restlessness or irritability
Extra severe signs embody:
- Altered psychological standing (extreme confusion)
- Hallucinations
- Seizures
- Coma
Contact your healthcare supplier if you happen to expertise any gentle to average signs.
Is hyponatremia related to diabetes?
Anybody can develop hyponatremia, however sure teams of individuals are extra in danger. Electrolyte problems usually are frequent in folks with diabetes, particularly older people and people with coronary heart illness or continual kidney illness. Nevertheless, diabetes doesn’t instantly trigger hyponatremia.
Train-associated hyponatremia is often short-term and simply handled. Nevertheless, individuals who have well being situations that trigger their physique to retain an excessive amount of water are on the highest threat for continual low sodium ranges together with:
Moreover, sure medicines can enhance the danger of hyponatremia, together with diuretics (usually known as water drugs), antidepressants, and antipsychotic medicine.
As an illustration, the diuretic hydrochlorothiazide is thought to extend the danger of low sodium, Dasgupta mentioned. Diuretics assist scale back fluid buildup within the physique by serving to the kidneys to supply extra urine. They’re generally used to deal with situations like hypertension, coronary heart failure, and kidney illness.
After all, ingesting an excessive amount of water additionally places you in danger for hyponatremia. This consists of individuals who use the drug ecstasy since it may well make you’re feeling thirsty and trigger you to drink an excessive amount of.
How ought to I forestall 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 is usually a good supply of electrolytes, although these drinks usually comprise giant quantities of added sugar. Search for the no sugar options of those drinks like Gatorade G Zero. Pure sources of electrolytes embody coconut water and lots of meals. Salty meals like pickles comprise particularly giant 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 remedy or have well being situations.”
How is hyponatremia handled?
Hyponatremia is handled primarily based on how severe it’s and what brought on it. Modifications in fluid consumption and food regimen can usually assist resolve gentle circumstances. In severe circumstances, medicines 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 all the time a good suggestion to remain hydrated throughout and after train to keep away from hyponatremia, particularly if you happen to’re in a sizzling setting that makes you sweat extra. For those who’re endeavor strenuous train and sweating quite a bit, it’s particularly vital to steadiness water consumption with salt (an electrolyte).
Whereas diabetes doesn’t instantly trigger hyponatremia, it’s generally skilled by folks with diabetes and different continual situations like coronary heart and kidney illness.
To steadiness out your salt ranges, devour sports activities drinks or coconut water, however keep away from any drink with giant quantities of added sugar. Many shops additionally promote salt tablets, powder, or chewable gummies. Many circumstances of hyponatremia are resolved with fluid substitute, however excessive circumstances may want instant medical consideration.
