Drinking enough water is absolutely essential to survive, and increasing your intake has a host of benefits for your mental and physical health. We don’t often hear the advice to drink less water, largely because that’s not an issue for most people. However, you can drink too much water, or you can harm yourself by drinking water without replenishing electrolytes. In this health and safety guide, we explore the effects and symptoms of overhydration, as well as how to properly treat your body to H2O.
What Happens When You Drink Too Much Water?
Overloading your system with water can dilute the electrolytes in your blood, specifically sodium, leading to a condition called hyponatremia, or water intoxication.
Sodium helps to regulate fluid balance in your cells. When sodium levels drop too low, your cells swell. While this swelling is harmless in most parts of the body, it can be dangerous when it happens to brain cells.
How Much Water Is Too Much?
The amount of water you can safely drink varies depending on your body size, activity level, and overall health. You’ve probably heard the recommendation to drink about 8 cups a day, and this is generally healthy advice. Just keep in mind that you’ll probably need more if you’re an athlete or live in an extremely hot climate.
Drinking more than 1 liter an hour consistently over an extended period, without compensating for lost electrolytes, is when the risk of hyponatremia increases.
Signs You May Be Drinking Too Much Water
Here are warning signs to watch out for:
- incredibly frequent urination
- clear urine all the time
- bloating
- nausea and vomiting
- headaches
- dizziness
- fatigue
- confusion
- weak muscles
- swollen hands, feet, or belly
If you notice these signs during a period when you’re drinking a ton of water, cut back and visit your healthcare provider.
Hydrate Smartly
The good news is that it’s pretty hard to overhydrate. Few people drink more than 1 liter of water an hour. The biggest risk is for athletes who overdose on water to avoid dehydration during exercise and other individuals who overcompensate for exertion, such as hiking in the heat.
The best thing you can do is to listen to your body and drink when you’re thirsty. Don’t force water into your system simply because you’ve got to reach some perceived hydration goal.
The second thing to focus on is replenishing your electrolytes, especially when you go on hikes or spend a day out in the sun. Water is only half of the equation for hydration. The other half includes sodium, magnesium, potassium, calcium, chloride, phosphate, and bicarbonate, which are all electrolytes. We get and produce these electrically charged minerals through our food, but we can also supplement them with powders and gels. That’s why every good hydration system for extended activity includes some type of electrolyte supplement, usually in the form of a drink mix.
Another smart hydration tip is to monitor your urine color. If it’s extremely pale or clear, lower your water intake. Healthy urine should be a pale but noticeably yellow color. Finally, avoid chugging a bunch of water in one sitting. Spread your consumption throughout the day, and you should end up appropriately hydration by the end.
Stay Hydrated, Stay Safe
Water is vital to keeping us healthy and energized, but drinking too much can have unintended consequences. We hope this health and safety guide has taught you to listen to your body and find a balance. Moderation is always key—even with something as essential as water!
