Water is essential for life, supporting countless processes within the body that keep us healthy and active. But how much water should we drink each day? While hydration guidelines are helpful, individual needs can vary widely.
Here, we explore the potential impacts of drinking three litres a day, and expert insights into finding the right balance for optimal health.
Drinking three litres of water each day may support hydration, particularly in hot climates or during vigorous activity. This benefits bodily functions like temperature regulation, joint lubrication, and nutrient transportation. Dr Upendra Singh, Head of Nephrology at Yatharth Hospital, Noida, highlights that this hydration level also promotes efficient kidney function, eliminating toxins, reducing kidney stone risk, and supporting physical endurance by combating fatigue.
However, drinking excessive water can sometimes lead to a condition known as hyponatremia, where sodium in the blood becomes dangerously diluted. According to Dr Rakesh Gupta, Senior Consultant in Internal Medicine at Indraprastha Apollo Hospitals, this can cause symptoms such as nausea, headaches, confusion, and, in severe cases, seizures or even coma. As a result, while three litres may benefit some, adjusting water intake based on personal needs, lifestyle, and climate is essential.
While general guidelines recommend about 3.7 liters for men and 2.7 liters for women (from all sources, including food), both doctors said ideal hydration varies based on weight, climate, and activity level. Dr Gupta notes that a practical guideline is drinking approximately 30-35 milliliters of water per kilogram of body weight. For example, a 70 kg person would need roughly 2.1 to 2.5 liters of water daily. Those who exercise more frequently or live in hot climates may require additional hydration.
Excessive water intake can be dangerous. Overhydration can lead to hyponatremia, as Dr Gupta and Dr Singh explain, where sodium levels in the blood become diluted, leading to various health issues. Some groups should take particular care with hydration, including:
Water is vital to health, but more isn’t always better. Listening to your body, balancing hydration with electrolytes during intense exercise, and being mindful of your specific health conditions are essential steps in maintaining optimal hydration.
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