How to avoid hyponatremia(drinking too much water) when hiking?

Asked by: Jennifer Melvin

The key to preventing overhydration, hyponatremia and dehydration is to monitor how much you drink and keep your salt levels balanced by occasionally drinking a sports drink with electrolytes and/or eating a salty snack.

Can you drink too much water while hiking?

Can I drink too much? Hyponatremia (abnormally low sodium levels in the blood) may occur if a hiker drinks too much water without adequately replenishing electrolytes.

How do you maintain electrolyte balance when hiking?

You should replenish fluids and electrolytes by drinking one half to one quart of water every hour you’re hiking. You may need to drink more depending upon the temperature and the intensity of the hike. For variety, consider alternating between plain water and a sports drink with electrolytes.

How do you prevent dehydration when hiking?

Always carry water with you while on the Trail.

1. Before beginning, you should drink one or two cups of water, juice, or a sport drink.
2. Limit the amount of caffeine drinks such as coffee and colas because caffeine increases fluid loss.

What can I drink to prevent hyponatremia?

Ask your doctor about replacing water with sports beverages that contain electrolytes when participating in endurance events such as marathons, triathlons and other demanding activities. Drink water in moderation. Drinking water is vital for your health, so make sure you drink enough fluids.

How much water should I drink while hiking?

The general rule for how much water to bring when hiking is as follows: Adults: 2 cups (about 1/2 liter) of water for every 1 hour of hiking. Children: 1-2 cups of water for every hour of hiking.

How much water should you carry while hiking?

Since the rule of thumb is to carry 1 liter of water for every 2 hours of hiking. 3.5 hours would mean you’ll need to carry 1.5 liters of water.

How can athletes prevent hyponatremia?

The risk of hyponatremia can be reduced by making certain that fluid intake does not exceed sweat loss and by ingesting sodium containing beverages or foods to help replace the sodium lost in sweat.

Can sports drinks prevent hyponatremia?

Sports drinks don’t appear to prevent hyponatremia. A study of marathoners by Harvard-based researchers found that 13% had some degree of hyponatremia, and that it was just as likely to happen among those who guzzled sports drinks during the marathon as it was among those who stuck with water.

Will drinking Gatorade help with hyponatremia?

In athletes with hyponatremia, low serum sodium levels have been corrected with the administration of an isotonic beverage. Therefore, giving Gatorade® to patients with hyponatremia may be an alternative treatment method to increase serum sodium levels.

What to do to bring sodium levels up?

Treatment

1. Intravenous fluids. Your doctor may recommend IV sodium solution to slowly raise the sodium levels in your blood. …
2. Medications. You may take medications to manage the signs and symptoms of hyponatremia, such as headaches, nausea and seizures.

How long does it take to reverse hyponatremia?

If you have severe hyponatremia, you may need sodium to be replaced with intravenous (IV) fluids. 7 The IV fluid will contain water, sodium, and other key electrolytes. The medical team will restore the sodium level over the course of several hours or days, depending on the severity of your condition.

What drink has the most sodium?

Hot cocoa from a mix, prepared with water, contains 232 milligrams of sodium, and flavored instant coffee contains 124 milligrams. Some fruit drinks can have a relatively high amount of sodium, too — canned orange juice contains 77 milligrams and canned lemonade has 60 milligrams.

Will eating salt help hyponatremia?

In elderly patients with a diet poor in protein and sodium, hyponatremia may be worsened by their low solute intake. The kidney’s need to excrete solutes aids in water excretion. An increase in dietary protein and salt can help improve water excretion.

What should I eat if I have low sodium?

Choose options like:

• Fresh or frozen fish or shellfish.
• Chicken or turkey breast without skin or marinade.
• Lean cuts of beef or pork.
• Unsalted nuts and seeds.
• Dried beans, peas, and lentils — like black beans and garbanzo beans (chickpeas)

How do you feel when sodium is low?

When sodium levels in the blood become too low, it leads to hyponatremia, causing symptoms that include lethargy, confusion, and fatigue. Hyponatremia is the most common electrolyte disorder — research suggests that approximately 1.7% of people in the United States have the condition.

What foods raise sodium levels?

High-Sodium Foods

• Smoked, cured, salted or canned meat, fish or poultry including bacon, cold cuts, ham, frankfurters, sausage, sardines, caviar and anchovies.
• Frozen breaded meats and dinners, such as burritos and pizza.
• Canned entrees, such as ravioli, spam and chili.
• Salted nuts.
• Beans canned with salt added.

What are the warning signs of hyponatremia?

What are the symptoms of hyponatremia?

• Muscle cramps or weakness.
• Nausea and vomiting.
• Lethargy, or low energy.
• Headache and confusion.
• Mental status changes.
• Seizures.

Does eating salt increase sodium levels?

Increasing salt intake increased sodium excretion, but also unexpectedly caused the kidney to conserve water. Excess sodium was thus released in concentrated urine. This method of protecting the body’s water was so efficient that the men actually drank less when their salt intake was highest.

How much water should I drink for hyponatremia?

The water excretion rate of a healthy adult is about 20 L/day and does not exceed 800-1,000 mL/hr9). Thus, the maximum amount of water that a person with normal renal function can drink is 800-1,000 mL/hr to avoid hyponatremia symptoms.

Which organ is most affected by hyponatremia?

Hyponatremia occurs when your blood sodium level goes below 135 mEq/L. When the sodium level in your blood is too low, extra water goes into your cells and makes them swell. This swelling can be dangerous especially in the brain, since the brain cannot expand past the skull.

Which fruit has high sodium?

Sodium-Rich Fruits



The fruit containing the highest sodium content is Mammy apple, a tropical fruit. One fruit or about 850 gm of mammy apple contains about 127 mg of sodium. Apple skin, guavas and passion fruits contain about 50 mg of sodium per serving.

Are eggs high in sodium?

Foods like fresh vegetables, fruits, most dairy products, eggs and unsalted nuts are naturally low in sodium.