Should you drink more water or not?

Drinking water is important, but excessive consumption can be dangerous
Aim for 2 to 2.5 liters of water daily for most people
Listen to your body’s thirst signals

Does water hydrate you?

Water alone doesn’t necessarily hydrate you
Proper hydration requires a balance of water and electrolytes

What is hyponatremia?

A condition caused by diluted electrolytes, especially sodium
Can occur from drinking too much water without sufficient electrolytes
Symptoms include headache, nausea, confusion, and brain swelling

Who is at risk for hyponatremia?

Athletes, especially marathon runners
People with certain medical conditions (Addison’s disease, hypothyroidism)
Those on diuretics or SSRIs
Diabetics
Infants

Can you die from drinking too much water?

Yes, deaths have occurred from drinking 6 liters (1.5 gallons) in 3 hours
Military guidelines suggest no more than 1 to 1.5 liters per hour

How can you prevent hyponatremia?

Balance water intake with electrolytes, especially sodium
Use sports drinks or electrolyte powders during intense exercise
Be cautious with water consumption during endurance events

How much water should you drink to prevent kidney stones?

2 to 2.5 liters of fluid daily, even if not thirsty

Key takeaway:
Proper hydration is about balance – drink water when thirsty, but don’t overdo it. Be aware of electrolyte balance, especially during intense physical activity or in hot conditions.

So let’s dive into the details…

Should you drink more water or not?

So I want to revisit this topic of everyone needs to drink more water. I know last time I did a video on this, it stirred up a lot of opinions on this topic. So before you click off just please hear me out. I will say right up front that I do drink water and I’m not against water. I drink about 2 and a half liters of water every single day.

Topic: Revisiting water consumption
Personal intake: 2.5 liters daily

Does water hydrate you?

However, there’s some really interesting information about water because you may think that water hydrates you—it actually doesn’t. It could even dehydrate you, and I’m primarily talking about drinking excessive amounts of water. There’s a term for this: it’s called water intoxication or water poisoning or overhydration.

Term	Definition
Water intoxication	Excessive water consumption
Water poisoning	Another term for water intoxication
Overhydration	Drinking too much water

How water enters cells

If you think about it, how does this water get into your cells? Is it a passive thing? Does it just kind of go into your cells and start hydrating? No, there are very specific proteins that allow this water to go into your cells and with the help of electrolytes.

Water entry into cells is not passive
Requires specific proteins and electrolytes

Hyponatremia

So what happens when you drink a lot of water without electrolytes? You can dilute the body’s electrolytes, mainly sodium but other electrolytes as well, and that condition is called hyponatremia.

Symptoms of hyponatremia

Here are the symptoms:

Headache
Nausea
Confusion
Irritability
Muscle cramping
Brain swelling

There’s even a condition called EAH—that’s a condition where the person is water-logged, okay, and it’s creating a lot of swelling in the brain.

Hyponatremia in athletes

That could easily come from just drinking too much water, and this often occurs when someone is exercising. So this really pertains to athletes and people that exercise a lot, especially people that do marathons and they’re drinking a lot of water. It could be quite dangerous.

Risk for athletes and marathon runners
Danger of excessive water intake during exercise

Boston Marathon example

In fact, in the Boston Marathon 2005, at the end of the Finish Line, they actually detected 13% of everyone that crossed the Finish Line had this hyponatremia, which is basically a diluted fluid in your body where you don’t have enough sodium.

13% of Boston Marathon 2005 finishers had hyponatremia

Other causes of hyponatremia

Now there’s other things that also can cause hyponatremia other than just drinking too much water:

Diarrhea
Vomiting
Excessive sweating

Because think about it—like when you sweat, it’s really salty.

Salt deficiency symptoms

Just as a side note, one of the first symptoms of a salt or a sodium deficiency is muscle weakness. Okay, you feel very very weak, and this could easily occur if you’re doing some type of sport or exercising and just you feel like your muscles are weaker and weaker.

Primary symptom of salt deficiency: Muscle weakness
Can occur during sports or exercise

Electrolyte balance in sports drinks

Well, obviously you need more salt, and some people that have these sports drinks might not have enough salt or other electrolytes in them. Instead, they might have a few electrolytes and a lot of glucose, which by the way can tie up a lot of these electrolytes, especially potassium—it kind of locks it up.

Sports drinks may lack sufficient electrolytes
High glucose content can interfere with electrolyte absorption

Addison’s disease and hyponatremia

There’s another condition where a person has very weak adrenals, right? The adrenals are very very weak, and that’s called Addison, and that person can’t hold sodium.

So that person is very susceptible to having this hyponatremia situation. So people that have that condition need to consume a lot of salt just to balance out the fluids.

Condition	Effect on Sodium	Recommendation
Addison’s disease	Can’t retain sodium	Consume more salt

Alcohol and electrolyte imbalance

Now also when someone drinks alcohol, a lot of beer—you know, I remember one time I was in high school and I drank a case of beer, which is very very dangerous, and of course I didn’t drink any water with that.

So that created a major imbalance with my electrolytes, and my brain felt like it was going to explode because that’s what happens when you actually have this hyponatremia—you get swelling in the brain.

Alcohol consumption can cause electrolyte imbalance
Result: Brain swelling due to hyponatremia

Other conditions affecting sodium balance

You also have those that have a hypothyroid condition, you have people that are on diuretics which can really throw off your electrolytes because it’s meant to get rid of this sodium and the person is usually on a low sodium diet.

Conditions affecting sodium balance:

Hypothyroid condition
Use of diuretics

Low sodium vs. high sodium

You see, I really think there’s more problems with having low sodium than high sodium. And by the way, if you do consume a lot of sodium, you can always balance out that with more potassium. People who are salt sensitive are really potassium deficient.

Low sodium potentially more problematic than high sodium
Balance high sodium intake with potassium

Other groups susceptible to hyponatremia

Groups susceptible to hyponatremia:

Infants
People on SSRIs
Diabetics

Diabetics are susceptible because of the different fluid electrolyte imbalances and also they have higher sugar and they’re going to be peeing out more fluid and so they can easily be dehydrated.

Can you die from drinking too much water?

So if you’re checked out on this video, check back in because this next thing I want to tell you is very very important. There have been deaths occurring from people drinking about six liters of water, okay, within a 3-hour period. What is 6 liters of fluid? That is 1.5 gallons.

Fatal water consumption: 6 liters (1.5 gallons) in 3 hours

Military experience with hydration

When I was in the military, when I would march 17 miles, right, we’d drink a tremendous amount of water. We’d also take salt with that typically. Now, at least in the military when you’re training, the most that you’re supposed to drink per hour is 1 to 1.5 liters of fluid per hour.

Military hydration guideline: 1 to 1.5 liters per hour maximum

Drinking water to prevent kidney stones

Now of course on the flip side, if you’re susceptible to kidney stones, you should be drinking at least 2 to 2.5 liters of fluid a day even if you’re not thirsty.

But the point is, you do want to pay attention to your thirst and drink when you’re thirsty and not go crazy with too much. But I think 2 to 2.5 liters of fluid is totally reasonable.

Recommendations for kidney stone prevention:

Drink 2 to 2.5 liters of fluid daily
Listen to your thirst
Don’t overdo it

Hydration during exercise

And of course if you’re doing exercise or doing marathons, you really want to make sure you don’t create this condition called hyponatremia where you’re just guzzling all this water with very little electrolytes.

Avoid hyponatremia during exercise by balancing water and electrolytes

Importance of sodium in electrolyte supplements

The last point I’m going to make, which is very important: If you’re exercising and you’re sweating and you’re taking a regular electrolyte powder that’s not necessarily meant for sports or exercise, you might want to either add more sodium to that electrolyte or use some type of sport hydration electrolyte with more sodium.

Options for exercisers:

Add sodium to regular electrolyte powders
Use sports-specific electrolyte supplements with higher sodium content

Summary

Water doesn’t actually hydrate you—it may even dehydrate you. There is even such a thing as water intoxication, also known as water poisoning or overhydration.
Specific proteins allow water to go into your cells with the help of electrolytes. When you drink excessive amounts of water without electrolytes, you dilute the body’s electrolytes—mainly sodium. Hyponatremia is a condition where a person has low sodium levels in the blood.

Symptoms of hyponatremia can include:
• Muscle weakness
• Headache
• Nausea
• Confusion
• Irritability
• Cramping
• Brain swelling
• EAH

Common causes of hyponatremia:
• Exercising
• Addison’s disease
• Drinking alcohol
• A hypothyroid condition
• Diuretics
• SSRIs
• Diabetes
• Diarrhea
• Vomiting
• Excessive sweating
• Certain medications

Infants are also susceptible to hyponatremia.

There have actually been deaths caused by people drinking about six liters of water within a three-hour period.
On the flip side, if you’re susceptible to kidney stones, you should drink at least two and a half liters of fluid a day.
I think two to two and a half liters of fluid a day is reasonable. If you’re exercising, it’s important to make sure you don’t drink too much water without electrolytes, causing hyponatremia.
If you use an electrolyte powder in your water when exercising, make sure it’s a sports version with plenty of sodium or take sodium with it.

DATA

https://en.wikipedia.org/wiki/Water_intoxication

FAQ

Why am I always dehydrated when I drink a lot of water?

Persistent dehydration despite high water intake can be due to several factors:

Electrolyte imbalance: Drinking too much plain water without adequate electrolytes can dilute your body’s sodium levels, leading to hyponatremia.
Underlying medical conditions: Diabetes, kidney problems, or certain medications can affect your body’s ability to retain water.
Excessive sweating or urination: These can lead to rapid fluid loss.
Poor absorption: Gastrointestinal issues may impair your body’s ability to absorb water effectively.

Always consult a healthcare professional if you experience persistent dehydration symptoms despite adequate water intake.

Why is drinking water too fast not hydrating?

Drinking water too quickly can be counterproductive for several reasons:

Overwhelms the kidneys: Your body can only process a certain amount of water at a time. Excess water is quickly excreted, potentially flushing out essential electrolytes.
Dilutes stomach acid: This can interfere with digestion and nutrient absorption.
Triggers the bladder: Rapid water intake can stimulate frequent urination before the body has a chance to absorb the water.
Risk of hyponatremia: In extreme cases, drinking large amounts of water quickly can lead to dangerously low sodium levels.

For optimal hydration, sip water slowly throughout the day rather than consuming large amounts quickly.

Why does drinking water not help dehydration?

In some cases, simply drinking water may not effectively combat dehydration:

Lack of electrolytes: Water alone doesn’t replenish essential electrolytes lost through sweating or illness.
Severe dehydration: In extreme cases, oral rehydration may not be sufficient, and intravenous fluids might be necessary.
Underlying health issues: Certain medical conditions can impair the body’s ability to retain or properly use water.
Improper absorption: Gastrointestinal problems can prevent effective water absorption.

For effective hydration, especially during intense physical activity or illness, consider electrolyte-enhanced beverages or oral rehydration solutions.

Is drinking too much water bad for hydration?

Yes, excessive water intake can paradoxically lead to hydration issues:

Electrolyte imbalance: Overconsumption of water can dilute essential electrolytes, particularly sodium, leading to hyponatremia.
Increased urination: Drinking too much water can lead to frequent urination, potentially causing mineral loss.
Water intoxication: In extreme cases, excessive water intake can lead to water intoxication, a potentially life-threatening condition.
Impaired kidney function: Consistently drinking more water than your kidneys can process may strain these vital organs.

Aim for balanced hydration by drinking water when thirsty and consuming electrolyte-rich foods or beverages when engaging in intense physical activity or in hot environments.

10 signs you don’t drink enough water

Persistent thirst
Dark yellow urine
Dry, sticky mouth
Decreased urine output
Headache
Fatigue
Dry skin
Dizziness
Rapid heartbeat
Confusion or irritability

If you experience multiple symptoms, gradually increase your water intake and consider consulting a healthcare professional if symptoms persist.

Symptoms of drinking too much water

Nausea and vomiting
Headache
Confusion
Disorientation
Muscle weakness or cramping
Swelling of cells (particularly dangerous in the brain)
Seizures (in severe cases)
Clear urine (if persistent)

If you suspect water intoxication, seek immediate medical attention as it can be life-threatening.

Body not absorbing water symptoms

Signs that your body may not be absorbing water effectively include:

Persistent thirst despite adequate water intake
Dry mouth and lips
Decreased urine output or dark urine
Dizziness or lightheadedness
Rapid heartbeat
Fatigue
Dry skin that doesn’t improve with increased water intake
Constipation

If you suspect your body isn’t absorbing water properly, consult a healthcare professional to rule out underlying medical conditions.

16 alarming side effects of not drinking enough water

Chronic dehydration
Kidney problems
Increased risk of urinary tract infections
Constipation
Decreased cognitive function
Mood swings
Headaches
Dry and itchy skin
Premature aging
Joint pain
Decreased metabolism
Poor digestion
Increased risk of heat stroke
Blood pressure fluctuations
Decreased athletic performance
Weakened immune system

Maintaining proper hydration is crucial for overall health and well-being. If you experience multiple symptoms, gradually increase your water intake and consult a healthcare professional if issues persist.

How much water to drink a day calculator

While individual water needs vary, a general guideline is:

For men: About 15.5 cups (3.7 liters) of fluids per day
For women: About 11.5 cups (2.7 liters) of fluids per day

Factors affecting water needs include:

Exercise
Climate
Pregnancy or breastfeeding
Overall health

For a personalized estimate, multiply your weight in pounds by 2/3 to get the number of ounces of water you should drink daily. Adjust based on activity level and climate.

What happens if you don’t drink enough water long term

Chronic dehydration can lead to serious health issues:

Kidney problems, including increased risk of kidney stones and urinary tract infections
Digestive issues like chronic constipation
Decreased cognitive function and mood disorders
Cardiovascular problems due to decreased blood volume
Chronic fatigue and decreased physical performance
Premature aging of the skin
Weakened immune system
Increased risk of certain types of cancer

Maintaining proper hydration is crucial for long-term health. If you struggle with consistent water intake, consider setting reminders or using a water tracking app.

How much water should you drink a day

The ideal daily water intake varies based on individual factors, but general guidelines suggest:

Men: About 15.5 cups (3.7 liters) of fluids per day
Women: About 11.5 cups (2.7 liters) of fluids per day

These amounts include fluids from water, other beverages, and food. Factors that may increase your fluid needs include:

Exercise
Hot or humid weather
High altitude
Pregnancy or breastfeeding

Listen to your body’s thirst cues and aim for pale yellow urine as indicators of proper hydration.

10 benefits of drinking water

Maintains body fluid balance
Aids digestion and prevents constipation
Supports kidney function and helps prevent kidney stones
Boosts physical performance
Promotes healthy skin
Regulates body temperature
Supports cognitive function
Aids in weight management
Helps maintain blood pressure
Reduces the risk of certain types of cancer

Incorporating adequate water intake into your daily routine can significantly improve your overall health and well-being.

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