How much water is too much? Your guide to knowing if you are drinking enough.
June 20 marks the first day of summer, which means hotter days and more time spent in the sun. There are so many ways to keep cool during the hot summer months like taking a trip to the beach, swimming in a pool or chilling in the shade.
The most essential way to keep cool is by drinking plenty of water. Staying hydrated helps regulate body temperature, flush out toxins and improve bowel movements.
But how much water should we drink in a day? The simple question has a complicated answer.
How much water should you drink in a day?
The recommended amount of water someone drinks in a day varies from person to person. For men, 15.5 cups (3.7 liters) of liquids is an adequate amount in one day. For women, the recommended amount is about 11.5 cups (2.7 liters). Drinking about eight glasses of water every day is a reasonable goal for everyone.
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Can you drink too much water?
Like most things, there is a risk of drinking too much water. A good rule of thumb from medical professionals to determine hydration levels is to observe the color of your urine:
Light brown, deep yellow: Dehydrated
Pale yellow, resembles lemonade: Hydrated
Clear: Over-hydrated
While it is not as common in the average person, endurance athletes such as cyclists and triathletes are more likely to experience over-hydration. However, it is important to assess your hydration levels and adjust your water intake accordingly as being over-hydrated may lead to water intoxication.
What is water intoxication?
An excess amount of water in your body may cause water intoxication, or water poisoning. Water intoxication happens when there is too much water released from your kidneys, causing you to urinate often and dilute the electrolytes naturally stored in your body.
This may cause hyponatremia, or low levels of sodium in blood. Some symptoms of hyponatremia include nausea and vomiting, low blood pressure, headaches, confusion or disorientation, fatigue and muscle cramps. It is strongly recommended that those experiencing these symptoms visit a medical professional to properly diagnose hyponatremia.
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When should you drink water?
It is recommended that consistent water intake be implemented in the average person’s diet. To keep up with your daily goal, the Mayo Clinic recommends drinking water:
During and between meals
Before, during and after exercise
Whenever you feel thirsty
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This article originally appeared on USA TODAY: How much water should you drink? The recommended amount to stay hydrated.
