Can You Drink Too Much Water?

Water is essential for life. We’ve all heard the advice to “drink more water” to stay healthy, hydrated, and energetic. But can you drink too much water? The answer is yes—over hydration is real, and it can be dangerous.

In Australia, where hot summers and outdoor activities make hydration a priority, many people focus on drinking enough water. But few realize that drinking too much water can be just as harmful as not drinking enough. This article will dive into the risks of over hydration, how much water is too much, and how to strike the right balance for a healthy lifestyle.

Drinking excessive water can lead to a condition called water intoxication or hyponatremia. This occurs when you consume so much water that it dilutes the sodium levels in your blood, causing an imbalance in your body’s electrolytes.

If you drink too much water in a short period, you might experience:

• Headaches
• Nausea and vomiting
• Confusion or disorientation
• Swelling in hands, feet, or lips
• Muscle weakness or cramps
• Severe cases: seizures, coma, or even death

Hyponatremia can be life-threatening if left untreated, but thankfully, it’s rare. However, for athletes, marathon runners, and people who drink excessive amounts of water without replenishing electrolytes, the risk is higher.

The right amount of water varies from person to person. The commonly recommended 8 glasses (2 litres) per day is a general guideline, but your ideal intake depends on factors like:

• Age
• Weight
• Activity level
• Climate (hotter weather means you need more water)
• Diet (foods high in water, like fruits and veggies, contribute to hydration)

According to the National Health and Medical Research Council (NHMRC) , the daily water intake recommendations for Australians are:

• Men (19+ years): 10 cups (2.6 litres)
• Women (19+ years): 8 cups (2.1 litres)
• Pregnant women: 9 cups (2.3 litres)
• Breastfeeding women: 12 cups (2.8 litres)

But these figures include fluids from food, tea, and other beverages, not just plain water.

Drinking more than 1 litre per hour consistently over several hours can overwhelm your kidneys, which can only process about 0.8–1.0 litres per hour. If you drink beyond this limit, excess water dilutes your blood’s sodium levels, leading to hyponatremia.

While water intoxication is uncommon, some groups are more at risk than others:

People engaging in long-duration exercise, such as marathons or triathlons, tend to drink large amounts of water. However, without replenishing electrolytes (sodium, potassium, magnesium), they risk hyponatremia.

Those with kidney disease, heart conditions, or hormone imbalances might struggle to regulate water levels properly, making over hydration more dangerous.

Some medications, such as antidepressants, antipsychotics, or diuretics, can impact the body’s ability to balance fluids, increasing the risk of over hydration.

In a bid to stay “extra healthy,” some people drink excessive amounts of water, believing it will detox the body or help with weight loss. While proper hydration is crucial, too much water can do more harm than good.

Instead of forcing yourself to drink a set amount, pay attention to your thirst levels. Your body is a great indicator of when you need more fluids.

A simple way to monitor hydration is by looking at your urine colour:

• Pale yellow (like straw or light beer) → Well-hydrated
• Dark yellow or amber → Dehydrated, drink more water
• Completely clear → You may be over hydrating, slow down

If you’re sweating a lot—whether due to exercise or hot Australian summers—make sure to replenish sodium, potassium, and magnesium with:

• Electrolyte drinks (but avoid high-sugar ones)
• Coconut water
• Bananas, nuts, and leafy greens
• Adding a pinch of salt to your water if needed

Some diet trends recommend drinking massive amounts of water for “flushing toxins.” But your kidneys naturally detox your body—drinking excessive water won’t make this process faster or more effective.

Fruits and vegetables like watermelon, cucumbers, oranges, and celery have high water content and contribute to hydration naturally.

While staying hydrated is crucial, especially in Australia’s hot climate, balance is key. Drink when you’re thirsty, monitor your urine colour, and ensure you’re getting electrolytes if needed.

By paying attention to your body’s signals and not overloading on water, you can maintain healthy hydration levels without the risks of over hydration.