What happens to the body if you drink too much water?

There is no doubt that the human body needs water for the full functioning of all organs. Its sufficient consumption contributes to the good work of the digestive, circulatory and nervous systems. However, can an excessive amount of water have a negative impact on health?

nutritionist

Water – friend or foe? The answer to this question is not as unambiguous as it may seem.

Why is it important to drink water?

First, let’s find out what exactly the benefits of water are. First, it is the most important source of energy for the body. No wonder, if we remember that the human body is two-thirds of water.

Second, water is an active transport that brings nutrients and oxygen to all parts of the body. It circulates with the bloodstream, dissolves salts and nutrients, and helps them to be better absorbed.

Third, water removes harmful substances. Its consumption helps the production of sweat and urine, with which toxins and toxins come out. With a lack of water acidification occurs: decay products remain in the body, which can provoke poisoning. This contributes to the fact that cells begin to die.

Many functions are associated with water in our body: flushing the kidneys, forming saliva, keeping mucous membranes moist, breaking down food. It plays a role as a lubricant for joints, a derivative for hormones and neurotransmitters, a shock absorber for the brain and spinal cord, and a temperature regulator.

In addition, water:

• improves the condition of nails, skin and hair;
• normalizes digestion;
• fights headaches;
• helps prevent kidney stones;
• lowers blood pressure;
• relieves joint pain.

It is important to keep in mind that all authors have pointed out that we get fluids not only with water, but also with other beverages and foods. For example, with vegetables, fruits, soups, porridge, tea or coffee. Consequently, to maintain water balance in the body, you do not need to consume two liters of pure water every day. It is enough to drink when you feel thirsty.

In a healthy body, the brain realizes when the body lacks water and triggers the feeling of thirst so that we start drinking. However, thirst occurs when the body loses 1-2% of its moisture – and this is the first sign of dehydration.

Even the slightest dehydration leads to constipation, headaches, decreased performance and concentration, and increases the risk of urinary tract infections and kidney stones.

The main signs of dehydration are:

• Change in urine color to dark yellow;
• a decrease in the daily volume of urine;
• headaches;
• lack of energy, fatigue, lethargy;
• dry mouth and eyes;
• lack of skin elasticity;
• palpitations;
• low blood pressure (hypotension).

Ordinary people need to understand that consuming large amounts of water is an additional load for the kidneys, which in a day cleanse about 1700 liters of blood from toxins. According to a 2013 study, the kidneys can excrete no more than 0.8-1 liters per hour. The authors report that symptoms of hyperhydration develop if a person drinks 3-4 liters of water in a short period of time, but they don’t give an accurate estimate of the time. One experiment shows that it is harmful to drink more than 2 L of water per hour, another shows that it is harmful to drink more than 5 L over several hours.

Consequences from excess water in the body:

• rapid weight gain;
• swelling, including cellulite;
• increased blood pressure;
• increased sweating;
• disruption of internal organs such as the kidneys, heart and lungs.

How and when should I drink water?

Lydia: I advise drinking 250-500 ml of water after waking up. In the morning, blood and urine have the highest concentration of toxins, so drinking water will help the natural detoxification processes.

Always drink water 30 minutes before meals. The thirst and hunger centers in the brain are located in almost the same place. When losing weight, a glass of water before a meal will contribute to rapid food satiety and subsequently – weight loss.

In 1.5-2 hours after a meal drink a glass of water, provided that there are no medical contraindications.
Do not drink water after 18:00 to avoid morning swelling and urges to urinate, which can disrupt healthy sleep.

Drink about 0.5 liters of water per hour of exercise and two glasses of water after your workout. Muscle is primarily water and sweat loss should be replenished.

To make sure we don’t harm ourselves when we drink water, it’s worth following a few recommendations from a nutritionist.

Do not re-boil water. Repeated or prolonged boiling causes the active chlorine in the water to react with residual organic matter and mineral dissolved substances, which can lead to carcinogens and dioxins.

Do not store water in plastic pitchers. Plastic quickly migrates into the water and promotes the growth of pathogenic flora.

Choose a safe kettle. Stainless steel and glass.

Put in a filter. Install a reverse osmosis water filter at home.

Use reusable bottles. Have a glass reusable water bottle outside the house. You don’t want to take plastic bottles and re-fill them with water.