Can You Drink Too Much Water? The Risks of Over hydration

We all know that staying hydrated is essential for good health, but is there such a thing as drinking too much water? In a world where we are constantly reminded to drink more fluids, it might come as a surprise that overhydration, also known as water intoxication, can be harmful.

In the UK, where the climate is often mild, and tea is the nation’s favourite drink, many people wonder how much water they really need. While dehydration gets a lot of attention, drinking excessive amounts of water can also pose risks to your health. But how much is too much? And what happens if you overdo it?

Let’s take a closer look at the dangers of drinking too much water, how torecognizethe signs of overhydration, and the best way to stay properly hydrated.

The standard advice is to drink aroundsix to eight glasses of water a day(approximately1.5 to 2 litres), according to the NHS . However, the exact amount varies depending on factors such as:

• Age and gender: Men typically need more water than women.
• Activity levels: If you exercise regularly, you’ll need more fluids.
• Climate: Warmer weather leads to increased sweating, requiring more water.
• Health conditions: Certain illnesses, like kidney disease or heart problems, can affect how much water your body needs.

Although drinking plenty of water is good for your health, more isn’t always better. Excessive water consumption can lead to a dangerous condition calledhyponatraemia(also known as water intoxication).

When you consume an excessive amount of water in a short period, yourkidneys struggle to remove the excess fluid, which can dilute the sodium levels in your blood . Sodium is an essential electrolyte that helps regulate fluid balance in and around your cells. When sodium levels drop too low, your cells begin to swell, leading to potential health risks.

If you drink too much water, you may experience symptoms such as:

• Headaches
• Nausea and vomiting
• Confusion or disorientation
• Fatigue and dizziness
• Muscle cramps or weakness
• Swelling in the hands, feet, or face

In severe cases,water intoxication can lead to seizures , coma, or even death. While rare, this condition is most commonly seen in endurance athletes, people with certain medical conditions, or those who drink excessive amounts of water quickly.

Most people won’t accidentally drink a dangerous amount of water, but certain groups are more at risk:

Athletes, particularly long-distance runners, often drink large amounts of water to prevent dehydration. However, if they don’t replenish lost electrolytes, they may develop hyponatraemia , which can be life-threatening.

Some medical conditions, such askidney disease, heart failure, or hormonal imbalances,can cause the body to retain water, increasing the risk of overhydration.

Some medications, such asantidepressants, NSAIDs , or diuretics, can affect the body’s ability to balance fluids, increasing the risk of overhydration.

Maintaining ahealthy balanceis key when it comes to hydration. Here are some tips to ensure you drink enough water without going overboard:

Thirst is a natural indicator of when you need to drink more fluids. Unless you have a medical condition that affects thirst perception, your body is usually good at signalling when it needs water.

A simple way to check your hydration level is by looking at yoururine colour:

• Pale yellow: Well-hydrated
• Dark yellow or amber: Dehydrated, drink more fluids
• Clear: You might be drinking too much water

If you exercise frequently or sweat a lot, consider consumingelectrolyte-rich foodssuch as bananas, nuts, or sports drinks (in moderation). This helps maintain sodium and potassium levels.

Spreading your water intake throughout the day is much safer than drinking litres in one go. This allows your kidneys to process fluids efficiently.

Many fruits and vegetables contain high amounts of water, such as:

• Cucumbers
• Watermelon
• Oranges
• Strawberries

Including these in your diet helps keep you hydrated without overloading your system with fluids.

Drinking enough water is essential for good health, buttoo much of a good thing can be harmful.While overhydration is less common than dehydration, it’s important to be mindful of how much water you’re consuming—especially if you’re an athlete, have certain medical conditions, or are following extreme hydration trends.

The key takeaway?Drink when you’re thirsty, monitor your urine colour, and balance your fluid intake with electrolytes when needed.As long as you listen to your body, you’ll stay safely hydrated without the risk of overdoing it.