Water is needed for all functions in the human body to be fulfilled smoothly. For this reason, water consumption is of great importance for humans as it is for all living organisms. Although not consuming water at the ideal level is usually associated with consuming too little water, it should not be forgotten that drinking too much water is harmful. Since drinking too much water can damage the organs after a certain point, daily water consumption should be taken into consideration. Although there is no exact formula that determines how many liters of water a person should drink per day, drinking 8 glasses of water a day is considered an ideal starting point to start adjusting water consumption. It is very valuable to have an easily accessible, good water source to ensure ideal daily water consumption.
What is Excessive Water Consumption?
Consuming the ideal amount of water helps body functions. Water has important roles in preventing constipation, regulating body temperature, supporting the digestive system and ultimately in the fulfillment of all body functions
Excessive water consumption or overhydration is a condition that can lead to water intoxication, which is a condition in which salt and other electrolytes in the body become too diluted. Excessive water consumption can lead to a condition called hyponatremia, which occurs when sodium levels in the body drop to a dangerous level. Although loss of life due to this condition is rare, it should be kept in mind that a very rapid decrease in electrolytes in the body can be fatal.
How does water poison?
The answer lies in our cells. The water we drink contains very small amounts of “electrolytes”. Electrolytes are charged ions such as sodium or potassium. Compared to our cells, water contains very little of these chemicals. These electrolytes normally ensure the proper functioning of cells in our body, such as muscles and nerves, and are involved in regulating blood pressure and volume. Without them, our body cannot function properly. Normally, the ratio of electrolytes in and around cells is not a problem, because our kidneys maintain the balance by constantly flushing excess water out of the body. Unfortunately, our kidneys are not perfect or intelligent pumps. They can only excrete water at a certain rate and not much more than that. So, if you drink too much water at one time, your kidneys cannot excrete it. This causes water to rush into the cell (osmosis) because of the pressure difference between inside and outside the cell.
As water rushes into the cell, it starts to reduce the electrolyte content in the cell and causes the cells to swell. Normally, this swelling is not overly problematic for most organs. If not exaggerated, most organs can tolerate this swelling. Unfortunately, our brain is an exception. Our skull, which protects it tightly, does not have the structure to allow the pressure from this swelling to be relieved. When excessive amounts of water are drunk over a very short period of time, the brain swells and begins to put pressure on the skull. This results in extreme headaches, confusion, seizures, coma, respiratory failure and ultimately death.
The group that suffers the most from water intoxication is marathon runners. 1 in 6 marathon runners suffer from moderate water intoxication. However, this is due to the body’s overprotective behavior under extreme conditions, rather than excessive water consumption. In extreme conditions such as a marathon, our body tries to retain extra water because it thinks it is in danger. This means that the constantly thirsty marathon runner not only overhydrates, but also underhydrates. This is why water intoxication can occur in such sports.
Deadly Dose of Water
The lethal dose for water is around 90 grams per kilogram. So for a person weighing 88 kilograms, drinking 8 liters of water would be fatal with a 50% chance of death. The higher this amount, the greater the chance of death.
In 2007, for example, a Californian woman died of water poisoning shortly after drinking 25 glasses (about 6 liters) of water in just 3 hours. In 2005, a group of male students in California caused the death of a 21-year-old boy by making him drink excessive amounts of water during a competition.
Some of the potential harmful effects of drinking too much water and developing hyponatremia include:
- Swelling of Cells: Excessive water intake can lead to the swelling of cells, including brain cells. Brain swelling can be particularly dangerous and may cause symptoms like headaches, confusion, seizures, and in severe cases, coma or death.
- Nausea and Vomiting: As the body tries to restore its electrolyte balance, excess water may lead to gastrointestinal symptoms like nausea and vomiting.
- Fatigue and Weakness: Low sodium levels can cause general weakness and fatigue, making it difficult to perform everyday activities.
- Confusion and Disorientation: Hyponatremia can cause mental confusion and disorientation, affecting cognitive function.
- Muscle Cramps: Electrolyte imbalances can lead to muscle cramps and spasms.
- Seizures: In severe cases, hyponatremia can trigger seizures, which are a medical emergency.
Should I Drink 8 Glasses or 2 Liters of Additional Water a Day?
The common recommendation among the general public (and even among doctors) is to drink 8 glasses (about 2 liters) of water a day. However, this number is quite arbitrary and there is no “healthy amount of water” that applies to everyone. More importantly, there is not a single scientific study that shows that people should drink 2 liters of water a day; on the contrary, academic studies show that this “2 liters of water a day” idea is a myth.
The bottom line is this: we can get the water our bodies need easily (and even more than enough) from our daily food most of the time. All we need to do is to do what our body always does when it wants water: when we feel “thirsty”, drink enough water to quench that feeling.
Of course, drinking 2 liters of water a day on a regular basis never hurt anyone, and if you are eating too much solid food, it can easily make up for what your body lacks. But even if you don’t drink, your body will let you know about the problem by getting thirsty. Of course, if you stubbornly resist your body, water deficiency can lead to a myriad of diseases, from skin problems to kidney failure. Therefore, to be on the safe side, we advise you not to underestimate your body with at least 1 liter of additional water.
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