Kidney health: How much water should you be drinking every day; symptoms and risks of dehydration and over hydration

We all know that water is extremely important for our body, and especially our kidneys, since it helps the organ remove extra waste and fluid from the body. However, when it comes to how much water should one drink in the day, the consensus is not always clear – while the general rule of thumb is to drink 8 glasses, this can hugely vary due to age, weight, activity levels, climate etc. On the other hand, staying dehydrated is a sure shot sign to invite kidney trouble. So, how much water should one drink to not tire out our kidneys? Let’s take a closer look…

Why is water important for kidneys

Kidneys balance the fluids and the salts in the bod, and keeps the urine clear. Clear urine means a lower chance of kidney stones and urinary infections. When you do not drink enough water, the kidneys have to work harder to make the urine more concentrated. That extra work can strain the kidneys over time. Good water intake helps the kidney function smoothly, and may also lower the risk of long-term kidney disease. Hence, drinking enough water is crucial for the kidneys. Staying hydrated not only protects your kidneys but also supports overall health and energy levels!




How water should you drink every day

Health authorities such as the U.S. National Academies of Sciences, recommend that men drink 3.7 liters of fluids each day, while women should drink 2.7 liters of fluids each day. However, this translates into fluids from all sources, such as water, juice, other beverages, and food. Studies show that most adults meet these recommendations, though it can be less in older adults, or those with limited physical activity. Listening to your body’s thirst cues and adjusting intake based on activity, climate, and health conditions can help maintain optimal hydration.

It is important to note, however, that this figure should not be regarded as a one-size-fits-all solution, because individual water requirements can vary significantly based on factors such as age, body weight, climate conditions, and the level of physical activity. For instance, individuals residing in hot climates or engaging in strenuous physical labor will have greater hydration needs due to the higher amount of fluid they lose through perspiration. Additionally, it is worth mentioning that expectant and nursing mothers must also increase their water intake to meet the demands of their bodies.

How to reach the ideal number

In a nutshell, there is no magic number, but rather a magic trick - the trick is to listen to your body. The body tells you when water is needed, so drink when you feel thirsty. However, do not drink too water, because it can lead kidney strain as well. If you live in a cold climate, or are not used to drinking too much water, you might have to set reminders to drink, since it is important to reach the minimum limit of water consumption at least.

Signs of dehydration

Not many know that even mild dehydration can make the kidneys feel tired. Warning signs of this include less urine, dry mouth, headache and fatigue. On the other hand, long term dehydration raises the chance of kidney stones, and can damage kidney function. Drinking enough water each day helps the kidneys flush out toxins, and prevents kidney stones and kidney function problems. To test, observe your urine. A dark color means you are likely dehydrated, while a colorless one means you are overhydrated. A light color urine is perfect when it comes to gauging ideal water consumption.

How overhydration affects kidneys

Although it is an uncommon occurrence, consuming a significant amount of water in a short period can lead to a serious condition known as water intoxication or hyponatremia. This condition is characterized by a dangerous drop in sodium levels in the bloodstream, which can pose various health risks. Water intoxication places considerable strain on the kidneys and can even have detrimental effects on the brain. To mitigate this risk, it is advisable for most adults to drink water in response to their thirst signals, along with the occasional intake of a few extra glasses to ensure proper hydration.

Tips for staying hydrated and protecting kidney health• Eat water-rich foods like fruits and vegetables.

• Limit the sugary drinks. The caffeinated and sugary drinks may cause dehydration.

• Monitor urine color as a simple hydration check.

• Adjust the water intake when you exercise, or it is too hot/cold. If you have underlying health conditions such as diabetes and heart issues, let your doctor recommend your daily intake.

Disclaimer: This article is informational only and not a substitute for medical advice