Can you actually drink too much water? Your hydration explanation
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
From emotional support water bottles to electrolytes, everyone is getting hydrated. But can you drink too much water? Learn the risks and how to balance hydration.
We all know that we have to drink water to stay alive, and it’s no secret that it can improve everything from your skin to your energy levels.
But while drinking water is critical for our bodies to function properly — and water bottles have all but become status symbols — there is such a thing as overdoing it. Overhydration is caused by drinking too much water, and while it’s rare, it can cause real health problems if you don’t manage it properly.
It might sound strange to hear that you should keep an eye on your water consumption — but like most things in life, balance is key. Here’s what you need to know.
Can you drink too much water?
We’re often told that drinking more water is a good thing, so it’s easy to assume that there’s no such thing as too much. While most healthy adults typically don’t have issues with overconsumption, it can—and has—happened.
Overhydration happens when you take in more water than your kidneys can process and excrete. Your kidneys are responsible for balancing the amount of water and electrolytes (like sodium) in your body, but they can only process about 0.8 to 1.0 liters of water per hour. If you drink water faster than your kidneys can filter it out, electrolytes in your bloodstream can become diluted.
This is a problem because sodium helps regulate the balance of fluids inside and outside of your cells — and if there’s too little, it can cause swelling. This can affect different parts of your body, including your brain, which can lead to some serious symptoms and, in very rare cases, life-threatening conditions.
This doesn’t mean you need to worry about every sip of water you take. Overhydration isn’t very common, and most people don’t run into problems as long as they’re drinking a normal amount of water throughout the day. But if you’re consuming large amounts of water in a short period of time—like chugging a gallon during a workout—you could be putting yourself at risk for overhydration or water intoxication. It’s important to find a balance that works for your body’s needs.
What are the risks of drinking too much water?
Unless you’re a serious athlete who drinks a lot of water in a short amount of time during training, it’s very unlikely that you’re consuming too much water. Still, here’s what could happen in these extreme cases.
1. Water intoxication (hyponatremia)
One of the most serious risks of overhydration is a condition called water intoxication, or hyponatremia. This happens when your blood's sodium levels drop too low. Sodium is crucial for keeping a healthy balance of fluids inside and outside your cells. When you drink too much water, your cells can start to swell due to a lack of sodium. This can be especially dangerous when it happens to brain cells, causing symptoms like headaches, confusion, nausea, and vomiting.
In more severe cases, water intoxication can lead to seizures, coma, or even death. While it sounds scary, this typically only happens in very extreme situations.
2. Stress on your kidneys
Your kidneys are the body’s natural filtration system. They work hard to keep your water and electrolyte levels balanced by processing the fluids you drink and filtering out waste. However, they can only handle so much water at once—about 0.8 to 1 liter per hour. When you drink more water than your kidneys can manage, it forces them to work overtime to keep up.
If this happens occasionally, your kidneys will likely bounce back, but over time, regularly flooding your body with too much water could wear them down. In extreme cases, this could even lead to kidney-related health issues.
3. Disrupted electrolyte balance
If you've ever experienced muscle cramps after drinking a lot of water during a workout without any snacks or sports drinks, it could be because your body was low on electrolytes.
Electrolytes are minerals like sodium, potassium, and magnesium that help regulate many vital functions in your body, from muscle contractions to heart health. When you drink too much water, you dilute these electrolytes, and this can cause problems like muscle cramps, fatigue, and irregular heartbeats.
4. Swelling of the brain (cerebral edema)
It happens rarely, but when sodium levels drop rapidly, the cells in your brain can swell, leading to increased pressure inside your skull. This is called cerebral edema. Symptoms of brain swelling include confusion, difficulty breathing, drowsiness, and in extreme cases, seizures or coma.
When should you be concerned?
If you’re feeling bloated, experiencing headaches, or notice swelling in your hands, feet, or face after you drink a lot of water, it could be a sign that your body is taking in too much. While mild cases of overhydration can resolve on their own, pay attention to how you’re feeling. If you begin to feel confused, nauseated, or have trouble breathing, seek medical help, especially if you suspect water intoxication.
How much water should you drink?
Okay, so now you may be asking yourself, “Well, how much water should I drink?” You’ve probably heard the classic "eight glasses a day" rule, but the amount of water you really need depends on a few different things, including your body size, how active you are, and even the climate you live in.
General guidelines
A good starting point is to follow general hydration guidelines. The National Academies of Sciences, Engineering, and Medicine recommends that men aim for about 3.7 liters (or 125 ounces) of total water per day and women aim for about 2.7 liters (or 91 ounces). This amount includes all liquids, including the water you get from foods, like fruits and vegetables.
Still, these are just averages. You might need more or less water depending on your day-to-day activities and environment. For example, if you’re exercising a lot, sweating from heat, or spending time in a dry climate, you’ll need more water to replace what your body is losing.
Listen to your body
While the numbers can be helpful as a guideline, one of the best ways to figure out if you're drinking enough water is to listen to your body.
Thirst: Thirst is your body’s natural way of telling you it needs more water. If you’re thirsty, go ahead and drink in moderation!
Urine color: If your urine is a light, pale yellow, that’s a sign you’re well-hydrated. If it’s dark yellow or amber, it means you might need to drink more water.
Energy levels: If you’re feeling tired or sluggish, you may not be getting enough fluids, as dehydration can lead to fatigue.
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Adjust for your lifestyle
Everyone’s water needs are different, and it’s important to adjust based on your circumstances.
Hot weather: If you're in a hot climate or spending time outside in the sun, you’ll lose more water through sweat, so it’s important to drink more to stay hydrated.
Exercise: Physical activity increases your water needs because you lose fluids through sweat. If you’re exercising, especially for more than an hour or in a hot environment, try to drink water before, during, and after your workout. If it’s a particularly sweaty session, you might also want to include a drink with electrolytes to replace what you’re losing.
Pregnancy or breastfeeding: If you’re pregnant or breastfeeding, your body needs extra fluids. If you’re pregnant, aim to drink about 10 cups of water a day, and if you’re breastfeeding you may need as many as 13 cups daily to stay hydrated.
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Avoid overdoing it
Finding the right water balance for your body isn’t complicated. Just pay attention to what your body needs, adjust for your lifestyle, and don’t go overboard. Be mindful of your body’s signals — drink when you're thirsty, and stop when you feel satisfied. These 10 mindfulness exercises can help you become present to how your body is feeling.
In most cases, there’s no need to stress about exact measurements. Trust your body’s natural cues, and use things like thirst and urine color as your guide. Remember that food with high water content—such as watermelon, cucumbers, and soups—count toward your daily intake, too.
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What to do if you overhydrate?
While not very common, overhydrating could happen to anyone, especially if you're making a conscious effort to drink more water or if you're working out or spending time in hot weather. If you think you've overdone it and had too much water, don't worry — there are some simple steps you can take to help your body get back in balance.
1. Immediately stop drinking more water to give your body time to process
If you notice symptoms like bloating, nausea, or a headache after drinking a lot of water, the first thing to do is stop drinking fluids. Your body needs time to process and get rid of the extra water you've taken in.
If you're not feeling any serious symptoms but just think you’ve had too much, it’s okay to pause and let your body catch up. Your kidneys will gradually filter out the excess water, and you'll probably notice improvement within a few hours.
2. Eat something salty or consume electrolytes to restore balance
When you drink too much water, it can dilute the levels of electrolytes in your body, including sodium. Try eating a salty snack like pretzels, crackers, or nuts to help replenish the sodium levels.
Having an electrolyte-rich drink, like a sports drink or coconut water, is another good option. There are also electrolyte powders and tablets you can add to water, which can be helpful.
3. Take a break from physical activity
If you’re experiencing symptoms of overhydration after exercising, take it easy for a bit. Continuing physical activity can increase your fluid needs and make things worse. Rest and allow your body time to process the extra water, and avoid sweating more until you feel better.
If you think you drank too much water during a workout, try to drink more electrolytes next time. It's especially important to replace what you’re losing in sweat, so you don’t dilute your body’s natural levels of sodium, potassium, and other key minerals.
4. Keep an eye on your symptoms
For most people, mild overhydration will resolve on its own after you let your body process the extra water. But, if you notice your symptoms getting worse—like confusion, severe headaches, or trouble breathing—it’s important to seek medical attention right away. These could be signs of more serious water intoxication, which needs to be treated by a healthcare professional.
5. Don’t panic — just find balance
It’s easy to think more water is always better, especially when we’re constantly reminded to stay hydrated. But the reality is, it’s about finding the right balance. If you overhydrate, don’t panic. Most cases of overhydration are mild and can be managed by giving your body time and ensuring electrolyte levels are balanced by having a salty snack or sports drink, if needed.
Plus, it can be a good learning opportunity to adjust how you hydrate in the future. Stay mindful of how much water you’re drinking, especially during times when you’re being active or sweating a lot. Trust your body’s cues—like thirst, energy levels, and urine color—and focus on what makes you feel your best.
Can you drink too much water FAQs
What are the signs of drinking too much water?
Drinking too much water (overhydration) can impact your sodium levels, leading to a variety of symptoms. If you notice these signs after drinking a lot of water, it could be a sign it’s time to slow your intake and allow your body to process the excess fluids.
Bloating or physical discomfort
Nausea, or a sense of fullness in your stomach
Headaches
Swelling in your hands, feet, or lips
Confusion or lightheadedness
Muscle cramps, weakness, or difficulty concentrating
What is water intoxication, and how does it happen?
Water intoxication, or hyponatremia, occurs when the sodium balance in your body is disrupted by an overconsumption of water. Sodium is an electrolyte that helps regulate fluid levels in your cells and is key for nerve and muscle function. Excess water dilutes sodium in your bloodstream, and can cause cells to swell, particularly in the brain.
This condition typically arises when you drink excessive amounts of water in a short time, such as chugging several liters within a few hours. It can also happen during endurance events like marathons or triathlons if you consume large amounts of water without replacing lost electrolytes. Symptoms can range from nausea and headaches, to severe issues, including seizures, coma, or even death if untreated. While rare, it’s serious, so it’s important to balance water intake with electrolytes, especially during prolonged exercise or in intense heat.
How can you balance water intake with electrolyte consumption?
Balancing water intake with electrolytes is crucial for staying hydrated, especially when you’re exercising or in hot conditions. When you sweat, your body loses both water and electrolytes—like sodium, potassium, and magnesium—so replacing both supports muscle and nerve function.
To maintain balance, start by drinking water when you’re thirsty, but also include foods or drinks that provide electrolytes.
Sports drinks, coconut water, and electrolyte tablets are helpful, especially after workouts.
Natural sources like bananas (for potassium), yogurt, nuts, and leafy greens are also great options.
If you're active or sweating heavily, a salty snack like pretzels or crackers can help replenish sodium.
Electrolytes aren't just for athletes. If you're losing fluids due to heat or physical work, adding more sodium or potassium to your diet can significantly help maintain hydration levels. Pay attention to how your body feels and adjust based on your activities and environment to avoid overhydration and keep your energy up.
Can exercise or extreme heat increase the likelihood of overhydration?
Yes, both exercise and extreme heat can increase your risk of overhydration, especially if you’re drinking a lot of water without replacing lost electrolytes. When you work out or are exposed to heat, your body loses fluids and electrolytes through sweat. While it's important to drink water to stay hydrated, failing to replenish electrolytes—particularly sodium—can dilute your blood's sodium levels, leading to hyponatremia or water intoxication.
To prevent overhydration, drink smaller amounts of water more frequently instead of large quantities at once. Consuming a drink with electrolytes or a salty snack during or after exercise can help you maintain balance. Most importantly, pay attention to your body (mindfulness practices like a body scan can be a great way to check-in with yourself — here’s five tips to try it). If you feel lightheaded, nauseous, or overly tired, you may need more electrolytes, not just water. In extreme heat, be mindful of your hydration needs and your electrolytes to stay safe.
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