Let’s say it’s dinner time and you’ve only had one glass of water so far today. Yikes! Your plan was to drink six glasses in total, so you’d better hurry up and chug down a bunch of H2O before bed, right? Well… no. It’s not a great idea to consume a ton of water in one go, and not just because of the horror stories you may have heard about acute water intoxication.
In our hypothetical above, it’s a bit late to make up for all the day’s hydration, but that shouldn’t stop you from practicing better pacing when you drink water tomorrow. Here are some important reasons to avoid chugging water, and stick to sipping it throughout the day:
Too much water, too fast means frequent urination
The human body is an amazing natural machine that can operate for decades! However, the body has certain limitations, one being that it can only absorb so much water at a time. Consuming more than your body needs at any given time increases your elimination rate — that is, you’ll be running to the bathroom pretty often!
How can you know if you’re consuming too much at once? According to Dr. David Nieman of Appalachian State University, “If you’re drinking water and then, within two hours, your urine output is really high and your urine is clear, that means the water is not staying in well.” In other words, although we’re told that clearer urine is better than a dark yellow shade, frequent urination of clear liquid suggests that you’re not pacing yourself when it comes to drinking water.
Overhydrating knocks your electrolytes out of balance
Water is great, but it also has a great impact on the balance of electrolytes in your body such as sodium and magnesium. You’re always ingesting these things in food, and may take in even more in the form of supplements. What’s more, every person has different electrolyte needs according to their diets (more for keto, for instance) and their health conditions (less sodium for hypertension).
So where does hydration come in? Taking sodium for example, drinking too much water in a short amount of time can dilute the amount of sodium in your system. In extreme cases, drinking too much water quickly can lead to what’s called hyponatremia, and can cause nausea, fatigue, or even coma. People who engage in long distance running or people with low body weight can be particularly at risk for this.
Drinking too much water can cause headaches
Even though many of us are familiar with the symptoms of dehydration, or drinking too little water, it may come as a surprise that headaches can also be caused by drinking too much water. This happens because water causes cells to expand, and if consumed in excess, that extra body water can appear in the form of swelling, even in the brain. Weird, right? To avoid this happening, pay attention to what your body is telling you, and you’ll get a true sense of whether you’re truly thirsty or just sipping out of habit. (Even better, track your water intake and use reminders to sip small amounts throughout the day instead of large amounts all at once!)
FAQs
We grab a bottle of water and guzzle it down, often in one go, to satisfy that thirst. But that's not really the best way to hydrate, says Lindsay Baker, PhD, a senior principal scientist at the Gatorade Sports Science Institute. “In general, it's best to sip a little bit throughout the day,” Baker says.
Why shouldn't you chug water when dehydrated? ›
When you're severely dehydrated, your gut reaction might be to chug fluids or water-filled foods into the body as quickly as possible. However, you don't want to overdo it. It's possible to drink too much water, resulting in a condition called hyponatremia.
How can I hydrate without chugging water? ›
Foods that contain electrolytes include watermelon, dried figs, avocados, bananas and spinach. Milk also contains electrolytes, and there is some evidence that it may hydrate as well as or better than water.
Can sipping water help dehydration? ›
The best way to treat dehydration is to rehydrate the body by drinking plenty of fluids, such as water, diluted squash or diluted fruit juice. A sweet drink can help to replace lost sugar, and a salty snack can help to replace lost salt.
What is the 10 gulp rule? ›
The 10-gulp rule: Every time the water bottle touches your lips, take 10 gulps before putting it down…and you will stay hydrated all day long.
How to stay hydrated without peeing all the time? ›
Sip water throughout the day, instead of gulping down a lot at one time. Unless you're exercising, don't carry a large water bottle. It may tempt you to drink too much at once. If you're waking up to urinate more than twice a night, drink most of your liquids during the waking hours.
How to properly hydrate yourself? ›
The best advice is to drink water when you're thirsty and stay hydrated throughout the day to prevention dehydration, according to Dr. Ly. And if you're working out intensely or dehydration symptoms like headache or lightheadedness have already set in, electrolytes are key.
How to sip water correctly? ›
Sip water slowly than guzzling it down at once. Sipping water and allowing it to stay in the mouth and then passing through the food pipe helps the alkaline saliva reach the stomach to neutralise acid levels in the stomach.
Is it better to drink water all at once or throughout the day? ›
To prevent dehydration and make sure your body has the fluids it needs, make water your beverage of choice. It's a good idea to drink a glass of water: With each meal and between meals. Before, during and after exercise.
Should you drink water before bed? ›
Drinking water before bed helps prevent dehydration and supports temperature regulation. Be mindful of the amount to avoid nighttime bathroom trips and acid reflux. Moderation and timing can balance nighttime hydration with quality sleep.
Electrolytes play an important role in chemical reactions and balancing fluid levels. A few hydrating drinks outside of water include electrolyte drinks, sports drinks, fruit juices, tea, coconut water, and milk.
Why am I dehydrated even though I drink a lot of water? ›
But what if you drink loads of water every day but are still feeling thirsty and dehydrated? It can be a sign that something else is going on. Factors like your medication, how much you sweat and if you're sick can affect your levels of hydration.
What if I feel dehydrated but my urine is clear? ›
Clear, colorless urine can be a temporary condition due to drinking an excess of water or it can be a sign of an underlying medical condition. What's most important is that you seek medical care if you suspect you're becoming dehydrated or if your urine is very clear and diluted.
Why am I chronically dehydrated? ›
Some causes of chronic dehydration include: not drinking enough fluids. following a diet low in foods with a high water content, such as fruits and vegetables. exercise and sweating.
How to quickly hydrate? ›
Drinking water, isotonic sports drinks, or skimmed milk are all ways to rehydrate. Dehydration is when there is an insufficient volume of water in a person's body. It can occur due to sweating, illness, diarrhea, vomiting, urinary issues, or not drinking enough water.
How to drink water correctly? ›
Drink one glass of water 30 minutes before a meal to help digestion. Remember not to drink too soon before or after a meal as the water will dilute the digestive juices. Drink water an hour after the meal to allow the body to absorb the nutrients.
