Are You Drinking Too Much Water? Here Are the Signs

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Author Name: Lucas Cook
Date: Monday July 22, 2024

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Imagine drinking high amounts of water after completing a run under the scorching sun, feeling satisfied with your hydration efforts. However, what if you discover it could do you more harm than good? Could drinking too much water be as risky as dehydration? Explore everything you need to know about this concept.

Is There Such a Thing as Drinking Too Much Water?

Long story short, yes. Drinking too much water comes with many names, such as hyponatremia, water poisoning, water intoxication and overhydration. This may surprise you, as you’ve often been told to keep yourself hydrated. However, you can still get “poisoned” from getting too much of this seemingly harmless fluid.

Overhydration occurs when the blood’s electrolytes become diluted after drinking too much water. A pair of healthy kidneys can keep water balance in the body. However, once the kidneys become too overworked to keep up with excreting fluids, your body’s sodium levels become more diluted, which could be dangerous. Sodium is essential for maintaining blood pressure, muscles and nerves. If the numbers fall too low, it can result in various symptoms, including death.

In September 2022, 28-year-old Lillian Lucas collapsed and died after drinking excessive amounts of water. A psychiatrist who previously treated Lucas said this could be caused by psychogenic polydipsia, a mental disorder prompting people to have an uncontrollable urge to drink fluids. This could also be a side effect of an anti-psychotic medication or a symptom of psychosis.

How Much Water Should You Drink Daily?

While the usual eight-cup rule is generally healthy, the amount varies from person to person. The average daily water for healthy men is around 15.5 cups, and for women, around 11.5 cups. The recommended water intake is based on many factors, such as:

  • Physical activity level: Increasing your water intake is essential if you’re working out or participating in a sports activity.
  • Ambient temperature: Adjust your water level depending on the temperatures outside. During warmer temperatures, you may get dehydrated faster.
  • Health complications: Overhydration is possible when you have an underlying condition or taking medications that encourage water retention, such as anti-inflammatory drugs and nonsteroidal.
  • Age: Adults don’t feel the urge to drink water as much as they did back in the earlier years.

Given these considerations, it’s safe to say that there’s no one-size-fits-all solution to the required daily water intake. It’s best to consult your physician if you have a medical condition.

What Are the Signs of Overhydration?

When can you know you’re drinking too much water? Pay attention to these signs:

Urine Color 

Your urine is the best indicator of your hydration levels. A typical urine color ranges from pale yellow to tea-colored, caused by the pigment urochrome. A clear pee is a sign that you’re overhydrated.

Frequent Bathroom Trips

This might be obvious, but a surefire sign that you’re drinking too much water is relieving yourself more than usual. However, if you’re drinking tea and coffee, this might be normal. 

Nausea

Sometimes you may feel nausea or even vomit if there’s too much water in your body. This is because the kidneys can’t eliminate the excess liquid anymore, which causes your whole body to carry extra fluids that may lead to nausea and vomiting.

Headaches

Much like dehydration, drinking too much water can be a nuisance to your body by causing throbbing headaches. As previously mentioned, excess fluid levels trigger a decrease in salt levels, causing cells to swell. When your brain feels a throbbing headache, it may lead to troubled breathing.

Fatigue

When your kidneys work too hard to eliminate excess fluids, the body causes a hormonal reaction that makes you more tired. If you feel sluggish after drinking too much water, it’s because your kidneys are having a hard time doing their job.

Shaky Muscles

Muscle weakness, cramps and spasms are also symptoms of overhydration. These signs may arise when sodium becomes too diluted. Feeling pain or shakiness in your legs or arms after drinking water could be a sign your body lacks vital electrolytes. 

Conversely, the same symptom can be a sign of dehydration in certain cases. To know if you’re dehydrated, check for other signs, such as dry mouth and flaky skin.

Disorientation

In extreme cases, overhydration can cause confusion. This is also caused by the dropping of electrolyte levels.

How to Prevent Overhydration

Now that you know water toxicity is possible, it’s time to find out how to prevent this from happening. Here’s how you can be proactive about it.

Use Thirst Cues

Drink appropriate amounts of water when you’re thirsty. Avoid drinking more than one liter of fluid per hour to give your kidneys time to eliminate excess water. This is a popular strategy among endurance athletes, who are considered the most susceptible individuals to this condition. 

Dehydration can also cause uncomfortable feelings. A study on men found that losing 1.6% of water increased the risk of fatigue and anxiety.

Check Your Urine’s Color

If you’re a frequent water drinker, check the color of your urine first to determine your hydration level. If your urine is light yellow, it’s normal. The darker the color, the more your body needs water. But, if your urine is clear, you may drink too much.

Cut back on Exercise

Whether you’re training for a triathlon or working out for more than an hour, you may find yourself more thirsty than usual. This is natural but always listen to your body. Be more conscious of your water intake to avoid overhydration. If you want, you can switch to a sports drink to maintain your body’s electrolyte balance.

Eat Water-Rich Foods

Water is also found in other food sources. There are plenty of hydrating foods to eat to maintain healthy hydration levels. For instance, cucumbers contain 95% water content — they can be served in a salad, mixed with pasta or enjoyed as is. Other water-rich foods include water, strawberries, oranges, lettuce and celery.

Consult Your Doctor

If you suspect your overhydration stems from an underlying condition, consult your physician. Excessive water consumption can be caused by psychogenic polydipsia, which triggers a persistent sensation of thirst.  

Drink Water in Moderation

Too much of everything is too much — even this rings true to one of the things necessary to keep your body functioning. Overhydration is just as risky as dehydration, so it’s best to keep your water intake at a healthy level. 

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