Did you know you can drink too much water? Everywhere you read about drinking enough water or how important it is to stay hydrated. But you can overdo it, and the consequences aren’t good.
Our bodies are made up of 98% water. We need it. But your kidneys process fluids to keep your body healthy, excreting toxins. If you drink too much water, your kidneys simply can’t handle the overload. That’s when bad things happen.
The symptoms range from mild, like headaches, to coma and even death. That’s why it’s just as important to monitor your water intake as to not drink enough water.
What Happens If You Drink Too Much Water?
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Staying healthy is all about keeping your body in balance. A water imbalance puts strain on your body, trying to handle the excess water.
When you exercise or are in hot weather, your body needs additional water to maintain the important electrolytes. These small chemicals maintain your hydration, muscle contractions, pH balance (acid/alkaline balance), and how your nerves conduct impulses.
When you drink too much water, the proportion of electrolytes to fluids is knocked off-balance. There just aren’t enough electrolytes to go around. Your body suffers.
The consequences of too much water are directly related to the lack of electrolytes. All the body functions those electrolytes regulate go awry.
Symptoms of Drinking Too Much Water
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When your body reacts to fluid overload, different systems start shutting down. The medical term is overhydration. Symptoms range from mild warnings to severe.
Symptoms of drinking too much water are directly related to the electrolyte imbalance. The systems the electrolytes maintain go out of whack.
- Nausea and vomiting – your body tries to get rid of excess in as direct a way as possible
- Headache, due to pressure on the brain – with overhydration, all cells swell. When cells in your brain swell they have no place to expand
- Changes in mental state, such as confusion or disorientation – when your brain cells are stressed, your mental state suffers
- Drowsiness – not just your brain, but your whole body needs to rest from the stress
- Muscle cramps – electrolyte levels are so low they can’t maintain muscle coordination and contractions
Extreme symptoms are very rare, but they do happen. Overhydration can lead to seizures, coma, and even death. Extreme sports, like marathon running, and military activities in excessively hot temperatures are situations that can lead to extreme symptoms.
Exercise and hot weather can lead people to overdo their water intake. Overhydration can be caused by excessive water intake during exercise in hot weather. You put yourself at risk by drinking excessive water while sweating or during prolonged sports for over an hour.
You need to replace electrolytes like sodium with well-formulated sports hydration drinks or with food that contains sodium. These precautions will help you sustain your hydration and electrolyte balance, especially during hot weather.
How Much Water is Enough?
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How much water you can handle depends on the amount your kidneys can process. Your kidneys function hour by hour. In a healthy person, kidneys can process about 27 to 34 ounces of water per hour, or around 700 to 900 ounces per day.
For men and women living in a moderate climate, The National Academies of Sciences, Engineering, and Medicine recommends about 15.5 cups (125 ounces) for men and 11.5 cups (91 ounces) for women.
Drinking fluids like coffee, tea, and juices provides some of your fluid intake. Plus, eating foods like fresh fruit and vegetables also provides fluid. That means you don’t need to just drink water to get enough.
The best way to moderate your water intake is to drink small portions frequently during the day. You’ll keep your body in balance and avoid overloading your kidneys. It’s a better practice than drinking large amounts all at once.
As summer approaches, be sure to keep those electrolytes in balance.
About The Author
Zara Altair is a writer and author of historical mysteries set in 6th Century Italy. She is passionate about books, film, film history, and sharing her knowledge with others. Engage with Zara, her educational insights, and her tips for fellow writers by following her on X(Twitter) and Threads. Zara is a seasoned journalist and accomplished writer with deep expertise spanning entertainment, literature, film writing, neuroscience, and health. Zara blends critical analysis with a profound passion for storytelling.