It’s no secret that water is vital for human life — up to 60% of the human body is made of water. Fluids are key for proper function and normal processes. But is it possible to drink too much water?

If you’ve ever looked into hydration science, you may know about overhydration. Overhydration is a condition where your body contains too much water. It depletes the concentration of electrolytes like calcium and sodium, causing serious health concerns.

Here, we’ll explain why too much water can cause adverse effects. You’ll learn more about the difference between overhydration and dehydration. Plus, you’ll learn proper hydration techniques.

Can You Drink Too Much Water?

You need to drink water to stay hydrated. That’s because water plays a key role in regulating your temperature, removing waste, and bulking up blood volume. Every organ in your body needs some amount of water to carry out normal bodily functions.

But can you drink too much water? Absolutely.

Drinking excessive amounts of water in a short period of time can lead to rare (but dangerous) overhydration and water intoxication. This occurs when the amount of salt and other electrolytes in your body becomes too diluted. That’s because your body doesn’t just need water — it needs a precise balance of electrolytes like sodium and potassium.

When you drink too much water or retain too much of it due to a medical condition, you can become overhydrated. Both types of overhydration are dangerous because they throw off the balance between water and sodium electrolytes in your blood.

Note: An imbalance in electrolytes can also cause dehydration. Dehydration occurs when electrolyte and water loss is greater than electrolyte and water intake. However, with overhydration, your body gets too much water and not enough electrolytes.

The main concern with overhydration is that it can cause hyponatremia. This condition occurs when your body has low sodium levels. As your sodium levels drop, your body starts to store too much water. As a result, your cells begin to swell, causing a wide range of problems such as short-term memory loss, disorientation, seizures, and rapid heart rate. In severe cases, where sodium levels plummet too quickly, low blood sodium levels can be fatal.

So, How Much Water Should You Drink?

According to the CDC, there isn’t one standard amount of water for everyone to follow. Your health, physical activity level, body weight, and age play a role in the amount of water you need. Pregnancy status and breastfeeding can also impact how much water you should drink.

The CDC recommends using the Dietary Reference Intakes guidelines for water consumption. The recommendations are about 2.7 liters of water for adult females and 3 liters of water for adult males.

What Causes Overhydration?

Overhydration, also known as water poisoning, can occur for several reasons. In general, you can get overhydrated by drinking too much water too quickly. It also occurs if your body holds on to excess water.

Medical conditions are responsible for this type of overhydration. Kidney problems, hormone imbalances, and diabetes can all increase the risk of overhydration. Psychiatric conditions like psychogenic polydipsia can also lead to overhydration. In addition, high blood pressure and medications for weight loss — like diuretics — can cause overhydration.

Endurance athletes are at high risk of overhydration as well. They often consume too much water before or after a triathlon or similar events. That’s why it’s incredibly important to pay attention to your body and hydrate effectively.

Signs of overhydration include:

• Nausea

• Vomiting

• Confusion or disorientation

• Low blood pressure and drowsiness

• Muscle cramps and stomach cramping

• Fatigue and muscle weakness

• Seizures

The Effects of Overhydration vs. Dehydration

For most healthy individuals, overhydration isn’t as big of a concern as dehydration. In fact, dehydration is a far more common condition. Overhydration typically only affects ultra-endurance athletes. In one study, 0.1%-4% of endurance athletes engaged in strenuous long-distance events were found to experience hyponatremia, which relates to overhydration. On the other hand, studies show that 75% of Americans are chronically dehydrated. It is clear that dehydration is a far more common health issue.

Overhydration occurs when there is too much water in your system. In rare cases, this can occur if you drink large amounts of water too quickly. However, overhydration more commonly occurs as the result of a medical condition or due to polydipsia.

It can also occur if you’re an endurance athlete and consume large amounts of water or sweat excessively during a race or training sessions. If you suspect you may be overhydrated, speak to a medical professional. Athletes may also talk to their trainer or physician to create a hydration protocol before, during, and after strenuous exercise.

While overhydration occurs because there’s too much water in your system, dehydration occurs when you don’t get enough water or if there’s an electrolyte imbalance. Signs can range from headaches and muscle cramps to lightheadedness and fatigue.

How to Stay Hydrated Properly

There are two key takeaways when it comes to proper hydration. First, the speed at which you consume water matters. Second, you can’t just drink water — you also need electrolytes like sodium chloride and potassium.

Most healthy people can follow the general guidelines for water consumption mentioned above. If you have a medical condition, talk to a healthcare professional or a dietitian about your water needs.

Don’t consume large amounts of water in a short time. Water chugging contests are particularly dangerous. During these competitions, you flood your body with water, depleting electrolytes like sodium rapidly. That can cause overhydration and water intoxication.

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