The notion that "more water is always better" is a common belief, but it's important to recognize that excessive daily water consumption can be harmful.

This is because the human body operates in a delicate equilibrium, with kidneys capable of processing only 800-1000 milliliters of water per hour.

Consuming more than 1000 milliliters of water within an hour can lead to a condition known as hyponatremia.

Additionally, excessive water intake can cause imbalances in electrolytes (resulting in substantial loss of sodium and potassium ions) and the excessive elimination of water-soluble vitamins.

What's the recommended daily water intake?

Generally, a healthy adult requires around 2000-2300 ml of water per day, which equals about 7-8 cups of standard-sized water cups.

It's important to note that this water intake doesn't solely derive from drinking water; it includes the water content in food as well. Our daily diet contains a significant amount of water.

For instance, most vegetables and fruits are composed of over 90% water, while even foods like eggs and fish contain about 75% water.

Approximately 300 to 400 milliliters of water can be obtained from a single meal, considering water-rich foods and soups.

Consequently, after accounting for the 1000 to 1200 milliliters of water ingested through meals, our additional water requirement is just 1000 to 1200 milliliters per day.

On average, this translates to 2-3 cups of water in the morning and another 2-3 cups in the afternoon, assuming we've taken care of our basic water needs through meals.

The ideal water intake can also vary from person to person based on factors such as activity level, environment, and even weather conditions.

For the average person, excessive water consumption might lead to increased urination without major health impacts, apart from the inconvenience.

However, certain individuals need to pay special attention to their water intake. Patients dealing with edema, heart failure, or kidney issues should avoid excessive water consumption, as it can strain the heart and kidneys, potentially worsening their conditions.

The appropriate water intake for these individuals should be determined by their healthcare providers.

Timing matters when it comes to water consumption. A moderate amount of water during meals, along with regular sips throughout the day, is recommended.

Adjusting water intake before bedtime can improve sleep quality by preventing excessive nighttime bathroom visits and morning puffiness. Rehydrating in the morning, as the body loses around 450 milliliters of water during sleep, boosts blood circulation and alertness.

Waiting until you're thirsty to drink water is not ideal. Thirst signifies a degree of dehydration, so it's better to practice a proactive approach to hydration. Moreover, the habit of quickly gulping down water when thirsty is counterproductive.

Rapid consumption often leads to swallowing excess air, causing hiccups and bloating. Instead, it's advisable to hold water in the mouth briefly before slowly drinking, especially for those with sensitive stomachs.

By understanding the body's cues and needs, cultivating more nourishing hydration practices becomes achievable, ultimately enhancing overall well-being and vitality.