How Much Water Should We Drink in a Day and How Big a Health Risk is Drinking too Much Water?

How much water is enough — and how much is too much?

Water is most important because it is the source of life. But the how much water is necessary for us to drink daily?

While drinking less water can be a health hazard, consuming too much water can also be fatal.

Water maintains about 60% of our total body weight. It is present in our cells, organs, blood, and various parts of our body.

Dr. Nidia Rodriguez Sanchez, a hydration expert at the University of Stirling in Scotland, says that ‘Water is a nutrient in itself.’

We focus on protein, vitamins, carbohydrates, and fiber, but we don't consider water as an important nutrient in for lives.

Water plays an important role in all of our bodily functions. According to Howard Medical School, some of the important functions of water in our body are as follows:

·        It carries nutrients and oxygen to cells.

·        It flushes out harmful bacteria from the bladder.

·        It aids in digestion.

·        It prevents constipation.

·        It maintains normal blood pressure.

·        It acts as a cushion in joints.

·        It protects organs and tissues.

·        It regulates body temperature.

·        It maintains electrolyte balance.

Staying hydrated outdoors, one glass at a time.

What Happens if You Drink Less Water?

Our body constantly loses water through sweat, urine, and even breathing. Maintaining a water balance is essential for us to function properly. This means that you need to drink as much water as your body is using up so that this balance is maintained.

Dehydration can result in serious health problems.

Symptoms of dehydration are:

·        Dark yellow, strong-smelling urine. 

·        Less urination than usual.

·        Dizziness or lightheadedness.

·        Feeling tired.

·        Dry mouth, lips, and tongue.

·        Sunken eyes.

According to the World Health Organization (WHO), severe dehydration can cause mental confusion, rapid heartbeat, and even organ failure.

Can Drinking Too Much Water be Dangerous?

Yes! The consequences of drinking too much water can be serious.

Drinking too much water in a short period can cause ‘hyponatremia’. This is also known as ‘water intoxication’. This happens when the sodium balance in your blood drops dangerously low, causing your body’s cells to swell and you to lose your balance.

From 83% in the kidneys to 22% in bone — water is everywhere in us, though the exact share depends on age and gender.

What are the Symptoms of Hyponatremia?

 ·        Nausea and vomiting. 

·        Headache. 

·        Confusion. 

·        Lack of energy, drowsiness, and fatigue. 

·        Restlessness and irritability. 

·        Muscle weakness, cramps, or pain. 

·        In extreme cases, a heart attack can occur, and you can go into a coma

It was 2018 when Joanna Perry was preparing to participate in the London Marathon with her daughter and son-in-law. It was a very hot day, and she was drinking as much water as possible from the water volunteers offered to the runners during the marathon.

She said that ‘the last thing I remember was the half marathon mark.’ And then she fainted.

Joanna had to stay in the intensive care unit (ICU) of the hospital for several days, before regaining consciousness on the third day. Her husband had made a video of her crossing the finish line. But she doesn’t remember that.

“My husband and some friends were there. They were waving. I was physically shaking. I was sick and then I fainted.

“I drank so much water that my body lost all the salts and nutrients, the essential nutrients that our bodies need,” she said.

Joanna’s experience illustrates what happens when the human body takes too much fluid.

Water is quickly absorbed into the blood. The excess water is filtered by the kidneys, which then produce urine. However, our kidneys only process about one liter of fluid per hour.

A visual riff on the classic "eight glasses a day" rule — and where all that water ends up.

How Much Water Do We Need?

Many medical authorities recommend drinking six to eight glasses of water a day to stay healthy.

The European Food Safety Authority recommends two liters of water for women and two and a half liters for men. This includes water from all sources, including food, not just drinks.

Most foods contain water. These include fruits, vegetables, rice, and even nuts, which contain water. For example, watermelon is about 92% water.

It is important to remember that the above water recommendations do not apply to everyone equally.

Professor John Speakman of the University of Aberdeen in Scotland was part of a global study. The study was conducted in twenty-three countries that tracked the water consumption of more than 5,000 people.

Professor John Speakman explains that ‘men between the ages of 20 and 60 probably need 1.8 liters of water a day, while women in the same age group need 1.5 to 1.6 liters. Once you’re around 85, you only need about a liter a day.’

But the amount of water you need also depends on your body weight, amount of physical activity, age, gender, and environmental conditions.

‘The biggest thing that can help determine how much water a person needs are their body volume,’ he says.

‘If you live in a place that’s hot and humid, your water needs will be much higher than living in a cool and dry place.’

Thirst is the body’s natural signal indicating that it needs more water. The color of your urine is another good indicator of hydration – light yellow urine means you’re well-hydrated, while dark yellow can indicate dehydration.

If you are vomiting or have diarrhea, you will need to drink more fluids.

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