By Audrey Tan
Over the years, we’ve seen several viral challenges on social media. You probably remember the ALS Ice Bucket Challenge, which raised over $115 million in funds and awareness for the disease, proving their power for social good.
Recently, a 30-day viral water challenge could be more harmful than good. Let’s look at what this challenge involves and give you a heads-up on why you should be careful.
What Is The 30-Day Viral Water Challenge?
This 30-day water challenge, which involves drinking 4.5 litres of water for 30 days straight, is social media’s latest craze. It promises glowing skin, improved energy levels, and weight loss.
With such enticing claims, many people are hopping on the trend and sharing their progress online.
But while this challenge seems harmless and even beneficial at first glance, many are diving headfirst into the challenge without understanding the potential risks.
What Overhydration Can Do To Your Body
We all know staying hydrated is key to our health. “Stay hydrated” has become a common catchphrase to remind us to drink enough water daily.
But did you know it’s possible to drink TOO MUCH water?
Although the viral water challenge encourages a positive habit, sudden excessive water intake can lead to an imbalance in the body, causing a slew of health problems.
1. Water Intoxication (Hyponatremia)
Hyponatremia occurs when excessive water intake rapidly dilutes the sodium levels in the blood. This can lead to symptoms such as nausea, confusion, headaches, and, in severe cases, seizures or coma.
This risk is exceptionally high for those who misunderstand the challenge and consume large amounts of water all at once. For example, someone who hasn’t been drinking enough water throughout the day might suddenly consume 3 to 4 litres in the evening, significantly increasing the risk of hyponatremia.
2. Overburdening The Kidneys
It’s the kidneys’ job to filter excess water and electrolytes from the blood, maintaining balance (known as homeostasis) in the body. However, when you consume more water than the body needs, the kidneys must work harder to excrete the excess.
Consistently overhydrating can strain the kidneys, potentially leading to long-term health issues such as impaired kidney function, frequent urination that disrupts daily activities, and the loss of essential electrolytes.
3. Disruption Of Natural Thirst Cues
Humans have a built-in thirst mechanism to let us know when we are thirsty. Thirst is a critical homeostatic signal designed to maintain fluid balance and ensure optimal hydration.
If we force ourselves to drink a set amount of water daily, it can override the body’s natural fluid regulation system, leading to health risks.
4. In Extreme Cases…
Extreme cases of overhydration can have serious, potentially life-threatening consequences. This occurs when water intake far exceeds the kidney’s ability to filter and excrete over time.
In severe cases of hyponatremia, brain swelling can happen where symptoms progress from headaches and confusion to seizures, coma, and eventually death if left untreated.
Overhydration can also disrupt hormone balance and strain the cardiovascular system. These are severe, potentially irreversible health risks that should not be ignored.
Who Should Be Cautious Of This Challenge?
Certain individuals should be extra careful when attempting this challenge, such as:
- Athletes: While hydration is critical, athletes lose sodium through sweat and may need electrolyte-rich drinks instead of plain water.
- Individuals with Kidney or Heart Conditions: Excess water can worsen fluid retention issues or strain existing health problems.
- Older Adults: Thirst perception decreases with age, and overhydration may be harder to detect.
- Children: Younger individuals are more susceptible to water intoxication due to their smaller body size.
Ways To Hydrate Safely
If you’re considering doing the 30-day water challenge or simply want to increase your hydration, follow these guidelines to do so safely:
- Listen to Your Body: Drink when you are actually thirsty and heed your body’s cues.
- Understand Your Needs: Daily water requirements vary based on age, weight, activity level, and climate. A general guideline is about two litres or eight glasses a day.
- Space Your Intake: Avoid consuming large amounts of water in one sitting. Spread it out evenly throughout the day.
- Balance Electrolytes: Include foods or beverages with electrolytes if you’re sweating heavily or drinking large quantities of water.
- Consult a Professional: If you have health conditions or are unsure about your hydration needs, seek advice from a healthcare provider.
The 30-day viral water challenge can be a helpful way to build awareness around your hydration habits, but it’s not a one-size-fits-all solution. We know drinking enough water is essential, but overhydration can lead to serious health risks, as discussed above.
Instead of focusing on arbitrary targets, strive for balance and listen to your body’s natural signals. Trends may come and go, but your health should always take precedence.
So, before you jump into this water-centric craze, take a moment to assess whether it’s truly the right fit for you.