What’s the secret behind every celebrity’s radiant skin? Hydration.
What’s the key to maintaining good health and fitness? Drinking plenty of water, What’s the top piece of advice from every health expert? Always stay hydrated. We hear a lot about how important it is to drink water, whether from social media or parents reminding (or scolding) us. But it’s also important to know that drinking too much water can be dangerous. So, while staying hydrated is essential, finding the right balance is key.
Water intoxication is real
“Water intoxication, also referred to as hyponatremia, happens when someone consumes excessive amounts of water in a short time, which dilutes the sodium concentration in the blood,” Dr Tushar Tayal, consultant, internal medicine, CK Birla Hospital, Gurugram, tells India Today.
He explains that sodium is a crucial electrolyte that helps regulate the balance of fluids inside and outside the cells. “If the kidneys are unable to remove the excess water efficiently, the surplus water enters the cells, causing them to swell,” says the doctor.
To this, Dr P Venkata Krishnan, senior consultant, internal medicine, Artemis Hospital, Gurugram, adds that sodium is a critical electrolyte responsible for nerve signalling, muscle function, and fluid balance. Without adequate sodium, the body struggles to maintain normal cellular function, impacting multiple organs.
“The kidneys can only filter about 0.8 to 1 litre of water per hour. Drinking more than this overwhelms them, leading to water retention and diluted blood,” shares Dr Krishnan.
When the quantity of water in blood increases…
As water intake increases, it enters the bloodstream, diluting the concentration of electrolytes. This dilution causes a fluid shift, forcing water into cells. This cellular swelling affects all tissues, including vital organs like the brain.
Dr Tayal mentions that in many parts of the body, this swelling isn’t immediately dangerous, but when it happens in the brain, it can be harmful.
The brain is enclosed within the skull, which doesn’t allow for much expansion, leading to increased pressure in the skull, known as cerebral oedema.
“This increases pressure within the skull, causing headaches, confusion, seizures, coma, and potentially death,” adds Dr Krishnan.
It can be life-threatening
“In extreme cases, water intoxication can be life-threatening, especially if left untreated. Cerebral oedema can cause herniation, where the brain is squeezed and pushed through the base of the skull, leading to fatal outcomes,” Dr Krishnan tells us.
What are the symptoms?
According to the experts, the symptoms of water intoxication can range from mild to severe, depending on how quickly the condition progresses. Symptoms include:
Nausea and vomiting
Headaches
Confusion and disorientation
Fatigue
Muscle cramps and spasms
Seizures (in severe cases)
Coma (in extreme cases)
It is important to note that these symptoms are largely a result of brain swelling due to fluid shifting into brain cells.
How to know if you have had too much water?
To understand if your water consumption has exceeded what your body needs, look for these early signs:
Frequent urination
Clear urine (an early sign of overhydration)
Headache, nausea, or confusion
Swelling in the hands, feet, or face
In the case of water intoxication, immediate medical attention is crucial. You must stop drinking water immediately and seek emergency medical help to restore electrolyte balance, often done by administering intravenous fluids with sodium.
“In more severe cases, diuretics may be used to help the body excrete excess water. Sodium levels need to be corrected carefully, as too rapid correction can cause dangerous complications, such as central pontine myelinolysis (CPM),” shares Dr Krishnan.
How much water do you need in a day?
Dr Tayal mentions that water requirements depend on factors such as climate, physical activity, and overall health, but the general recommendations are:
Men: Approximately 3.7 litres (125 ounces) of total fluids per day (including water, other beverages, and food).
Women: Approximately 2.7 litres (91 ounces) of total fluids per day.
These amounts account for fluids from all sources, not just drinking water. “Overhydration can occur if more water is consumed than the body needs, so it’s important to listen to your body’s signals, such as thirst and urine colour (which should be pale yellow),” adds the doctor.
Meanwhile, according to Dr Krishnan, 2 to 3 litres of water per day is recommended for most adults (around 8-12 cups).
However, people who exercise or sweat more need more water, and those in hot or dry climates should increase their water intake to compensate for fluid loss.