In the event of a heat wave or strong heat, it is essential to stay well hydrated by drinking enough water. But, is it possible to drink “too much” water? What happens in the body if this happens?
? The answer in one sentence: When you drink too much water, more than 5 liters per day, the risk is to be overhydrated, which can go as far as water intoxication. But this is a very large, uncommon quantity.
Faced with the extreme heat wave in France, which has been raging since August 17, 2023, there is no other choice than to adopt concrete advice to survive the heat: ventilate at the right time, refresh the air or ventilate it. , as well as adapting their diet to the heat. One of the most obvious recommendations is to drink enough, and not just any drink. Unsurprisingly, you have to drink water.
” Hydrate as often as possible », even recommends the government, especially among athletes. But, how much water should you drink during a heat wave? Isn’t there a risk of drinking too much water? If we drink too much water, what happens in the body?
How many liters of water should you drink per day?
It is generally advised to drink between 1.3 and 2 liters of water per day. During a day, the body loses an average of 2.6 liters of water: it is therefore necessary to compensate with water (and food, which makes it possible to compensate for the rest).
In hot weather, it is recommended to drink more than usual, between 1.5 and 2 liters of water per day. For reference, 1.5 liters corresponds to About 8 glasses of water.
From how many liters of water per day is it too much?
However, ” he is strongly not recommended to drink more than 5 liters of water per daybecause a large amount of water may dilute the blood constants “, according to the Water Information Center (CIeau).
What are the consequences for the body if we drink too much water? According to the CIeau, here are the possible risks.
Insomnia
The heat wave can disrupt sleep; drinking excess water can also. Usually, the brain produces a hormone (vasopressin) during sleep to allow the body to sleep without waking up in the night wanting to go to the bathroom.
” If you drink too much before going to bed, it disturbs this balance and prevents the secretion of this hormone », explains the Water Information Center.
It is still very important to ensure that you drink enough if it is hot, but be careful not to drink too much.
Excessive sweating
Absorbing too much water can lead to excessive sweating. We talk about hyperhidrosis, or excessive sweating.
Normally, the body sweats producing about 0.5 liters of sweat per day. Sweating is essential to maintain body temperature at 37°C, cooling the body. ” Excessive sweating leads to high water requirements and the affected individual then enters a vicious circle “, underlines the CIeau. It is then advisable to consult a doctor to regain his water balance.
water coma
Less well known than the alcoholic coma, caused by drinking alcohol too quickly and in too large quantities, the water coma does exist. ” If you drink more than 5 liters of water a day, you are putting your body at risk by upsetting the balance of sodium in the body. sums up the Water Information Center.
When the body has too much liquid, either because it retains water or because it can no longer eliminate excess water, it is overhydrated or hyper-hydrated. The amount of water consumed is more important than the body’s ability to eliminate it.
The kidneys can no longer drain water fast enough. This has two consequences: a dilution of the blood and a drop in its salt concentration. Drinking too much water affects electrolytes, dissolved minerals in the blood, such as sodium. These electrolytes must be balanced for the body to be healthy. Drinking excess water can throw electrolyte levels in the body out of balance.
However, when the blood is too diluted and too little concentrated in salt, the cells swell. Including brain cells, which increases pressure in the skull. ” The individual begins to have headaches that can progress to life-threatening water intoxication “, warns the CIeau.
Remember, however, that during a heat wave, the most likely risk is that of dehydration. So remember to hydrate yourself well, throughout the day, without waiting to be thirsty to drink, without excess.
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