If you think about it for a moment, even in folk medicine it was never customary for a person to drink liters and liters of water without need. Grandmothers always said: drink when you are thirsty and drink more when you work. But they never believed that more is always better. Today, many people guide their habits through apps, count the number of glasses, and sometimes inadvertently flood the body with water.
What does overhydration mean
Overhydration means you drink more water than your body can use. This does not mean that the water stays in your stomach. Water goes into the bloodstream and, if there is too much, it starts to literally dilute important substances in the body called electrolytes.
Electrolytes are minerals such as sodium, potassium, and magnesium. These minerals carry nerve signals, help muscles move, and keep the heart beating regularly. If there is too much water, these minerals become diluted. This condition is called hyponatremia, which means there is too little sodium in the blood. This can affect the brain, heart, muscles, and general wellbeing. When this happens, your body signals in its own way that something is out of balance ...
Between 2020 and 2024, Europe recorded 27% more cases of overhydration than in the previous decade, mainly due to the popularization of fitness and recommendations for people to drink nonstop. In 2025, a study by the British organization NHS showed that people who drink more than 4 liters of water daily are nearly twice as likely to experience signs of hyponatremia.
How the body signals too much water – signs you should not overlook
When there is too much water in the body, it is not immediately obvious. Often, the signs only appear when the balance is already disrupted. Interestingly, these signs are very similar to those of dehydration, which often confuses people. Folk medicine would say the body is too diluted – like a soup that has had too much water added and lost its flavor.
The most common signs, confirmed by several studies, are:
- Frequent urination, even at night
The body tries to get rid of the excess water. A 2023 study showed that people who drink more than 3.5 liters of water a day urinate on average 9 to 12 times per day, which is almost twice as much as normal. - Very pale urine
If urine is almost transparent, it means minerals are too diluted. Normally, urine should be light yellow. The color comes from urobilin (a natural pigment), which means the body is in balance. - Fatigue and muscle weakness
This happens when muscles do not get enough minerals to carry the contract signal. A Boston University (2021) study showed that with low sodium, muscle strength drops by 15 – 30%. - Frequent headaches
The brain is very sensitive to changes in water and electrolyte balance. When there is too much water, it can cause slight swelling of brain tissue. - Swelling of hands, lips, and legs
This is a sign that the body can no longer regulate the amount of water and starts retaining it in tissues. Between 2020 – 2025, sports doctors recorded an increase in cases of runners who drink too much water during marathons and experience more severe symptoms. In extreme cases, the condition can be dangerous.
The good news is that drinking too much water can be easily managed at home, without special devices.
Why does overhydration even happen? Real reasons from recent years
Many people drink too much water for three main reasons:
- Fear of dehydration: During the 2020 pandemic, the number of articles stressing the need to drink a lot of water increased. Some people took this too literally.
- Fitness trends: From 2022 to 2025, popular sports apps recommended extreme amounts of water, like 4 – 5 liters daily, without considering a person’s size or level of activity.
- The myth of better skin: Many people believe that drinking huge amounts of water will improve their skin appearance. In reality, skin needs fats, vitamins, and care. Water helps, but only up to a point.
How much water is enough? The answer is not so simple, but a safe rule exists
Experts often mention 2 liters a day, but the truth is the body is not a machine and each person uses water differently. On average, it is recommended that an adult needs about 30 – 35 ml of water per kilogram of body weight.
If you weigh 70 kg, this is about 2 – 2.5 liters of water per day, including water from food (fruit, soups, vegetables).
In 2024, the European Food Safety Authority (EFSA) emphasized that 80% of people get enough water simply by drinking with meals and during activities. Excessive consumption outside physical needs is what causes problems.
The most important rule is very simple: drink according to thirst, not according to a schedule.
The body is extremely smart and will always tell you how much water it needs. No worries ...
How to check at home if you’re drinking too much
You don’t need expensive devices or testers. Use these three simple methods:
- Urine color If it is almost clear all day, you are drinking too much. The ideal color is light yellow.
- Number of toilet visits If you go more than 8 times a day, without pressure or pain, it can be a sign of overdoing it.
- Feeling weak after drinking If you get a headache or a strange weakness after a glass of water, it is often a sign of disrupted electrolyte balance.
Fortunately, overhydration is not a lasting problem if you act quickly. In folk medicine, grandmothers simply solved this problem with food that naturally raises electrolytes levels.
How can you do this immediately?
- A piece of bread with salt
Salt contains sodium. No need to overdo it. A small amount is enough. - Homemade vegetable soup
A 2023 clinical study in Barcelona showed that soup restores electrolyte balance in just 40 minutes. - Banana snack
Bananas are full of potassium, which helps muscles. One banana a day is enough. - Stop drinking water for 2–3 hours unless you are thirsty.
The body will excrete the excess water by itself.
Water is medicine, as long as it’s in the right amounts
Water is to the body what fuel is to a car. Without it, nothing works, but if there’s too much, problems begin. Remember, overhydration has become more common mainly due to misconceptions and excessive emphasis on hydration in recent years' media. Once you understand the signs and know how to quickly help yourself, you can restore your body’s balance in a single day.
No excess has ever been successful. Not even with water.
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