In an attempt to avoid dehydration, though, some people will overdo their water intake. Here’s why overhydration can be dangerous, how to tell if it’s happening to you, and just how much water you really should be drinking. “In overhydration an excess of water dilutes the electrolyte concentrations in the blood, causing imbalance throughout the body’s many systems,” physician Catherine Waldrop, M.D., tells mbg. Electrolytes, like sodium, potassium, magnesium, and calcium, are charged ions essential for many cellular processes. “When the concentration of electrolytes in the blood is too low, it makes nearly all cellular processes less efficient to nearly impossible,” she says. The most common electrolyte imbalance, which can be caused by drinking too much water, is called hyponatremia3 (aka low sodium in the blood). “Mild hyponatremia is characterized by gastrointestinal tract symptoms, nausea, vomiting, loss of appetite,” one study says, whereas, more serious cases result in excess water and swelling in the brain, leading to seizures, comas, or impaired mental status. This seemingly crazy phenomenon is more common for people going through intense training programs, including triathlon or ultramarathon runners, members of the military, or professional athletes. According to the U.S. National Library of Medicine, extreme thirst could also be triggered by medications like diuretics, or a symptom of high blood sugar. “If your urine is a really dark yellow, you’re probably not drinking enough,” she previously told mbg. But if your urine is clear, that’s a sign you’re drinking way too much. “At that point, your body is just dumping water,” she says. If this is the case, don’t panic. It’s not always dangerous to have clear urine, Simma-Chiang says. However, it is the body’s way of signaling that you’ve had plenty to drink. Take note of that, and hold off on sipping until you feel thirsty again. Aside from the dangers of overhydration, going back and forth to the bathroom all day long is distracting, and having your sleep disrupted by a full bladder can be even worse. To replace electrolytes, Waldrop recommends drinking an electrolyte-infused beverage, taking electrolyte supplements, or eating a snack that contains electrolytes. “A banana with salted peanut butter could be a good option,” she suggests. Unless you’re feeling thirsty, or your throat and mouth are dry, you probably don’t need to take that extra sip (or chug). One way to keep track of this is by keeping a voiding diary: what you’re drinking and how much you’re drinking, she says. “People who live in hot and/or dry climates or are very physically active will likely need higher levels of fluid intake,” Waldrop says. “Women who are pregnant or nursing will also likely need to drink more fluids.” Certain diseases, particularly in the kidneys, can also make it difficult to process fluids and electrolytes, she adds. If you think (or know) you’re affected by this, it’s a good idea to consult a doctor.
