Signs you might be drinking too much water

Everyone has been bombarded with the importance of drinking water these days—water is, after all, completely vital to our health and the functioning of our bodies. But, just like anything, moderation is key.

Unfortunately, many people believe the myth that you can't drink too much water. They aren’t aware that drinking too much water can actually have adverse effects on the body, some of which are even very similar to what happens when you’re not drinking enough water, and some of which can cause extreme illness or even death. We’ve compiled some signs that might indicate you’re overdoing your hydration, and the truth about old myths regarding how much water we all must drink. Click through to learn more.

How is it possible to drink too much water?

Water is essential to our survival and bodily functions. However, consuming too much in too short a period can actually result in water poisoning.

Water poisoning

There have been a few documented cases, usually in water drinking competitions, wherein the excessive water intake pushes the normal balance of electrolytes off-kilter, which can lead to things like muscle spasms, as well as a potentially fatal disturbance in brain function.

Hyponatremia

Hyponatremia is what occurs when the sodium levels in your body become too diluted (by excessive water intake) and your cells begin to swell. The swelling can cause many health problems, from milder symptoms to potentially fatal ones—particularly when your brain begins to swell—like seizures and coma.

The truth about 8 cups a day

You’ve likely heard the old rule of thumb to drink eight to 10 cups of water per day. However, experts say that rule is painting with too broad of a brush.

Fortunately, there are some signs that can indicate potential overhydration. They are as follows...

Your urine is clear

It’s a myth that clear urine means you’re properly hydrated. In fact, colorless urine is a clear sign that you’re drinking too much water, as Jennifer Caudle, a board-certified family medicine physician and associate professor at Rowan University School of Osteopathic Medicine in New Jersey, told The Healthy. The true color that indicates health is reportedly from straw-colored to transparent yellow.

Your hands, lips, and feet swell or discolor

With hyponatremia specifically, many people will notice swelling or discoloration in their hands, lips, and feet, since the cells are swelling due to low sodium levels. This can be as mild as looking swollen or bloated as well.

You lose touch with the natural urge to urinate

We all learn how to control urination during “potty training,” but if you constantly overfill your bladder or hold your urine in too long, you can lose that important signal, which makes it hard for you to feel when you need to urinate or even makes you feel like you have to when when you don’t.

You need to urinate often

The average person will urinate between six and 10 times daily, as Austin DeRosa, urologist with UCHealth Cancer Center in Colorado, told The Healthy. So if you’re going more than 10 times, you might be drinking more water than your body needs.

You experience leakage

The average bladder can hold 20 to 30 ounces of liquid before needing to release it, but stretching it out to the max isn’t healthy and can wear on the muscles. Most people who overhydrate will also try to “hold it” longer (so as not to be running to the toilet all the time), but holding too much in your bladder can lead to leakage.

Your muscles feel weak and tend to cramp easily

Since drinking too much water results in your electrolyte levels dropping, that can cause symptoms like muscle spasms and frequent cramping.

What can you do?

Beyond just drinking less water and paying attention to your natural thirst cues, you can replace a couple glasses of water each day with coconut water, which is loaded with electrolytes and is completely natural.

The recommended fluid intake

The US National Academies of Sciences, Engineering, and Medicine says the adequate daily fluid intake should be 15.5 cups (3.7 liters) of fluids for men and 11.5 cups (2.7 liters) for women. But only 35% to 54% of your daily fluid intake should reportedly be coming from water.

Important clarification

When considering the recommended adequate “fluid intake,” it’s important to note that includes other beverages and even hydrating foods. About 20% of our fluid intake actually comes from the food we eat, according to the Harvard T.H. Chan School of Public Health.

The caffeine myth

If you thought you were balancing out your water intake with dehydrating drinks like coffee, you’re actually just doubling the hydration! Studies have shown that caffeine, contrary to popular belief, doesn’t actually dehydrate you, and doesn’t increase urine output compared to other beverages. Because coffee and tea are made from a water base, they still contribute to your daily water intake goal.