You don’t get water just by drinking a glass of it, though. Water can also be absorbed from foods, and the National Academy of Medicine (NAM)—formerly the Institute of Medicine—estimates only 80 percent of our water intake comes in beverage form. So as the weather warms up and hydration is top of mind, many of us are wondering: Exactly how much water should you drink each day? And how much water is too much?
How much water should you drink a day?
There’s no question that drinking enough water is important. A hydrated body more efficiently transports oxygen to your brain and to your muscles during a workout. Staying hydrated will help balance your mood due to healthy mind and body regulation. Are you sweating during a workout? Good! Evaporation aids cooling, sweating is evaporation, and hydration allows for this to happen. Your joints, spinal cord, eyes, and brain are all surrounded by fluid, and staying hydrated is vital to their wellbeing. Finally, hydration is the very start of breaking down all those healthy foods that you are putting into your mouth. Without saliva (or the dry mouth feeling you get when you are dehydrated) your body now has to play catch up while extracting the vital nutrients from your meals. So how much water should you drink every day? Despite being told that we should drink eight glasses of water daily, there’s no “magic” number. There are, however, a number of factors that influence how much water you should take in: The NAM shares that hydrated women average 91 ounces of total water and men average 125 ounces total, stemming from both hydrating foods and beverages. “What is important to know is that your body’s water needs change based on your age, your lifestyle, and your sex,” explains Dr. Neha Vyas, a family medicine physician at Cleveland Clinic. “Your body’s hydration needs may also change if you have a fever or an illness.”
What happens if you drink too much water?
When it comes to drinking water, research has found that thirst is a major sign of a deficit. Other common signs of dehydration can also be signs of overhydration, which can then lead to hyponatremia, causing low sodium levels due to dilution from extreme excess of fluids. It’s good to be generally aware of how much water you’re taking in throughout the day so you can get to the bottom of any sneaky symptoms. “In general, the symptoms of dehydration are much more severe than overhydration,” notes Dr. Vyas. “That being said, overhydration can be quite serious as sometimes your body cannot get rid of the extra fluid that is either generated or consumed.” So, what are the symptoms of overhydration, and how can these progress in more serious situations?
Symptoms of drinking too much water
The earliest symptoms of drinking too much water include:
Frequent urination. We’re all different, so knowing what the frequency and color mean for you is key.Nausea. This queasy feeling usually resolves itself, so be on the lookout for prolonged cases.Bloating. Even small amounts of water can cause bloating, so an excess of water can fill your stomach and quickly lead to bloating.Vomiting. When you’re vomiting, it’s recommended that you only take small sips of water. Unfortunately, drinking too much water can result in vomiting.Headache. Your brain is affected when sodium levels change too rapidly, so intracranial pressure can be a symptom.
“Since these are very general and can occur in many illnesses, it is important to take a good history to determine whether the symptoms can be due to excess water consumption,” advises Dr. Vyas.
More serious symptoms that may develop include:
Confusion. Swelling can be present in the brain due to excess water, so confusion can develop after headaches.Irritability. You may become frustrated as your thoughts become foggy and your stomach is upset, so mood shifts should be noted.Drowsiness. Too much water will lead to an imbalance of levels of salt and electrolytes in your blood, so you may feel tired and low on energy.Muscle cramping. Distance runners take in salt and electrolytes to help avoid muscle cramping, and too much water can cause these spasms.Vision changes. This symptom is related to the headaches and confusion caused by excess water, so blurred vision can also result from swelling beginning in the brain.Blood pressure changes. Water can raise blood pressure in older adults, so if you’re younger, this can be a sign of a serious issue.Seizures. This is also related to changes taking place in the brain, so any seizure activity requires immediate medical care.Difficulty breathing. Swelling from excess water can affect brain function, so other vital organs in the body, such as the lungs, can also be affected.Loss of consciousness. This could lead to a coma, so any loss of consciousness should be noted and relayed to a medical team.Coma. This is one of the most severe symptoms, so seeking medical treatment as soon as symptoms present themselves is vital.
Seek medical treatment immediately if excess water consumption is suspected and inform doctors right away. Next up, read up on the 10 signs of dehydration. Additional reporting by Erin Oprea
Sources:
Dr. Neha Vyas, family medicine physician at Cleveland ClinicUSGS: The Water in You: Water and the Human BodyAHA: The Pressor Response to Water Drinking in HumansNCBI: Water, Hydration and HealthNAM: Report Sets Dietary Intake Levels for Water, Salt, and Potassium To Maintain Health and Reduce Chronic Disease Risk
