Can you drink too much water? We talked to an expert to find out - Ladders

The summer is in full swing, and according to weather reports, it has been hotter than average in many parts of the United States. With increased temperatures comes an increased need to stay hydrated by drinking lots of water. 

But can drinking too much water be dangerous for our health? Several experts weigh in on the topic and discuss how drinking too much water can lead to several adverse side effects, including the possibility of death. 

With a focus on hydration and consuming a large number of fluids, a less common condition known as hyponatremia, or overhydration, can occur. While the occurrence of hyponatremia is quite rare, it's essential to be aware of the signs and symptoms.

How much water is too much

Drinking too much water in a short amount of time can lead to hyponatremia which, according to the Mayo Clinic, occurs when sodium levels in the blood drop below 135 milliequivalents per liter. In essence, you are diluting your blood and decreasing the amount of sodium in your body which is needed for proper function.

When sodium levels drop too quickly, the fluids stray from the bloodstream and enter tissue cells, causing swelling in the body. The result of this swelling can lead to neurological issues, feeling impaired, or even death like this rare case of a 28-year-old woman who died during a water-drinking contest.

So how much is exactly too much? Health coach Erica Zellner states, "It's really, really difficult to get to the point of water intoxication because our bodies have wonderful buffer systems to prevent it." However, she says the average person would need to drink at least two to three liters of water within fifteen minutes even to come close to experiencing hyponatremia.  

Signs of overhydration

It should be noted that the signs of overhydration are highly similar to dehydration. The following is a list of signs and symptoms of hyponatremia:

• Nausea or vomiting
• Restlessness and irritability
• Headache
• Altered mental state
• Bloating
• Tiredness
• Swollen hands and feet
• Muscle spasms or cramping

How much per hour

Dr. McStay, a University of Colorado associate professor, says people could experience hyponatremia if they drink two to four liters an hour if they're not releasing fluid through sweat or other means.

Daily intake dangers

As far as daily intake goes, sports dietitian Roberta Anding says that if you have gained ten pounds of fluid by the end of the day, you could be in danger of hyponatremia. However, before you start weighing yourself at the beginning and end of every day, she suggests this weigh-in procedure may only be necessary for members of the military or marathon runners.

The benefits of staying adequately hydrated

While there are rare cases of drinking too much water, most people will never experience this fluid-related illness if they listen to their bodies. By drinking when you're thirsty and stopping when you're full, it's unlikely you'll ever be in danger of drinking too much water.

We interviewed Dr. Penny Overgaard, Ph.D., RN, CPN, from the University of Arizona College of Nursing, who told us, " It is rare that accidentally consuming too much water occurs. It's always important to drink and eat in ways that maintain electrolyte balance. In the case of water intoxication, sodium and potassium, and other electorates become critical if they are diluted by too much water intake. Most people will not and cannot drink too much water, but a rule of thumb for healthy people is to drink less than the kidneys can get rid of, which is about 1 liter of fluid per hour unless there is already evidence of kidney damage. Talk to your doctor if you drink more than this."

She also warned about the dangers associated with dehydration are much more common than the dangers of drinking too much water.

The benefits of drinking water are well researched. Because 60% of the human body is made up of water, it's essential we maintain our fluid levels. According to this study, Proper fluid levels keep us energized and maintain high levels of brain functions while avoiding mood and concentration difficulties.

Yet another study detailed how even mild dehydration in men can impair their cognitive performance. 

Staying adequately hydrated touts a whole list of health benefits in addition to relieving constipation, treating kidney stones, and helping with weight loss.

How much water should I drink each day?

Zellner suggests an easy way to remember how much water we should drink each day is to drink half of our body weight in ounces. So, for instance, if you weigh 140 pounds, 70 ounces of water each day (about 8.75 cups) is a great starting point. 

Because Zellner's suggestion is tailored to an individual's body weight, it can run slightly less than the usual recommendations. For instance, the U.S. National Academies of Sciences, Engineering, and Medicine state that 15.5 cups of fluid a day for men and 11.5 cups of liquid a day for women is ideal. 

Wrapping it up

While it's possible for us to drink too much water, it's important we focus more on our sodium levels and maintaining the right number of electrolytes. As long as we drink when we are thirsty and avoid pushing ourselves to drink when we are uncomfortably full, there is little to no danger of drinking too much water during these summer months.

According to Dr. Overgaard, rather than focusing on drinking too much water, we should focus on drinking fluids to avoid the more dangerous and common condition of dehydration.

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