Experts point out that there is no universal norm for water intake: it is an individual measure that should take into account metabolism, age, dietary habits, and other specific characteristics of a person. The generally recommended amount of 1.5 to 2 liters per day reflects the approximate quantity of fluids obtained from various foods. It’s not necessary to meticulously track this intake—just listen to your body. Opponents of excessive water consumption argue that you should only drink when you feel thirsty. So, what should you really rely on to avoid harming your health?
An Objective Guideline
Turkish nephrologist Serkan Yildiz considers excessive water intake harmful and labels the ingrained advice to drink as much as possible scientifically unfounded. The kidney disease specialist recommends drinking only when thirsty: this is the primary indicator of water deficiency and the body’s response to an increase in blood sodium concentration (even by 1%). This is how nerve cells in the hypothalamus signal other systems that the body is low on water. The pituitary gland releases specific hormones into the bloodstream to help the body conserve water. Another early sign of dehydration is dark urine, while clear urine indicates adequate hydration. The doctor notes that a healthy person will not experience water deficiency if they drink according to their thirst.
Water Intoxication
When the body’s water content rises, absorption slows and the kidneys excrete the excess. However, if you drink too much water, you can become intoxicated, the expert warns. In medical terminology this is called hyponatremia or hyperhydration. This condition occurs when the sodium concentration in blood serum decreases because there is too much water relative to dissolved substances. Symptoms and consequences of hyperhydration can include headaches, stupor, confusion, seizures, coma, and there have even been recorded cases of death. The Turkish doctor points out that to compensate for sodium deficiency, some advocates of excessive drinking recommend consuming salt. However, the expert does not find this advisable.
Subtle Threats
Adding salt to the diet can have detrimental effects on people with elevated blood pressure, heart disease, and kidney problems, explains the nephrologist. The specialist considers such a “diet” an unnecessary burden and says the body signals when it needs water. To avoid stressing internal organs, the nephrologist advises not to drink water when you are not thirsty. Researchers from Harvard Medical School also confirm the dangers of excessive hydration: experiments have shown that drinking 300 ml of water every 30 minutes in an attempt to “cleanse the body of infection” has landed enthusiasts of uncontrolled drinking and athletes in the hospital with acute hyponatremia.
When Should You Drink More?
Doctors identify situations where increased fluid intake is justified: during intense physical exertion, when you have a fever, or in hot weather. Older adults should pay special attention to their water intake: their “thirst center” works less effectively, so they are advised to drink somewhat more often than they feel like. This can help reduce signs of dehydration. Although researchers from Harvard Medical School indicate that drinking beyond the norm does not improve skin condition, dehydration does negatively affect the skin. Therefore, it’s sufficient to drink when the body needs it, quenching thirst as it arises.
Excessive Drinking and Weight Loss
Are people who believe that large amounts of water aid weight loss and cleanse the kidneys correct? Research by American professor Brenda Davis from Virginia Tech has shown that drinking a glass of water before meals can help speed weight loss. However, Barbara Rolls, a professor, reminds us that water leaves the stomach very quickly, which contradicts the idea of using it to feel full. Only soups, where liquid combines with food, might help prolong fullness. Experts link weight loss from drinking water to the fact that plain water replaces calorie-laden sugary drinks.
Clarifying Guidelines
The scientific community is also clarifying the well-known recommendation from dietitians to drink 1.5 to 2 liters of water throughout the day. This misconception arose from a misreading of some outdated guides—specifically the book by dietitians Frederick Stare and Margaret McWilliams, “Nutrition for Good Health.” In the popular 1974 publication, it was stated that an adult should consume 6 to 8 glasses daily. In reality, the authors meant not just water, but all fluids from sources such as beverages, dishes, vegetables, and fruits. American scientists Barry Popkin, Kristen D’Anci, and Irwin Rosenberg note that any product containing water is suitable for replenishing fluid losses, and there is no single norm for how much water to drink each day.
Photo: Unsplash
