Drinking water is essential for life, health, and well-being. Water helps regulate body temperature, transport nutrients and oxygen, flush out toxins and waste, lubricate joints and organs, and maintain electrolyte balance. However, drinking water at the wrong time, in the wrong amount, or of the wrong quality can have negative consequences for our health. Here are some guidelines on when to drink, how much to drink, and what to avoid when it comes to drinking water.
When Not to drink Water
While drinking water is generally beneficial for our health, there are some situations when it is better to avoid or limit water intake. These include:
- Before or after meals: Drinking water before or after meals can dilute the digestive juices and enzymes, affecting the digestion and absorption of food. It is advisable to drink water at least 30 minutes before or after meals .
- Before bed: Drinking water before bed can disrupt sleep by increasing the need to urinate at night. It can also cause bloating and swelling in the body due to fluid retention. It is advisable to drink water at least two hours before bed .
- During intense exercise: Drinking too much water during intense exercise can cause hyponatremia, a condition where the sodium level in the blood becomes too low due to excessive fluid intake. This can lead to symptoms such as nausea, vomiting, headache, confusion, seizures, or even coma. It is advisable to drink water according to thirst and replace electrolytes lost through sweat .
Health Impact of Overdrinking Water
Drinking too much water can have adverse effects on our health by causing water intoxication or overhydration. This occurs when the amount of water intake exceeds the amount of water output, resulting in an imbalance of fluids and electrolytes in the body. Some of the health impacts of overdrinking water are:
- Hyponatremia: As mentioned above, hyponatremia is a condition where the sodium level in the blood becomes too low due to excessive fluid intake. Sodium is an essential electrolyte that helps regulate nerve and muscle function, blood pressure, and fluid balance. Hyponatremia can cause symptoms such as nausea, vomiting, headache, confusion, seizures, or even coma .
- Hypokalemia: Hypokalemia is a condition where the potassium level in the blood becomes too low due to excessive fluid intake. Potassium is another essential electrolyte that helps regulate nerve and muscle function, heart rhythm, and fluid balance. Hypokalemia can cause symptoms such as weakness, fatigue, cramps, irregular heartbeat, or even cardiac arrest .
- Hypochloremia: Hypochloremia is a condition where the chloride level in the blood becomes too low due to excessive fluid intake. Chloride is another essential electrolyte that helps maintain acid-base balance and fluid balance. Hypochloremia can cause symptoms such as muscle twitching, tremors, convulsions, or even respiratory failure.
Health Impact of Underdrinking Water
Drinking too little water can have adverse effects on our health by causing dehydration or hypohydration. This occurs when the amount of water output exceeds the amount of water intake, resulting in an imbalance of fluids and electrolytes in the body. Some of the health impacts of underdrinking water are:
- Dryness: Dehydration can cause dryness of the skin, eyes, mouth, nose, and throat. This can lead to symptoms such as itching, cracking, peeling,redness,inflammation,or infection of these areas.Dryness can also affect the mucous membranes and reduce the production of saliva,tears,and sweat, which are important for lubrication, protection, and cooling of the body
- Constipation: Dehydration can cause constipation by reducing the amount and softness of stool. This can lead to symptoms such as difficulty or pain in passing stool , bloating , gas , abdominal cramps , or even fecal impaction . Constipation can also affect the absorption of nutrients and elimination of toxins from the body.
- Headache: Dehydration can cause headache by reducing the blood volume and pressure , affecting the oxygen and nutrient supply to the brain . This can lead to symptoms such as throbbing , pulsating , or dull pain in various parts of the head . Headache can also be triggered by dehydration-induced stress , fatigue , or hunger.
How Much Water Should One Drink Everyday from Infants to Adults
The amount of water one should drink everyday depends on various factors such as age , weight , activity level , climate , health status , and diet . There is no universal formula or recommendation for water intake , but some general guidelines are:
- Infants: Infants (0-6 months) should drink only breast milk or formula , which provide adequate hydration and nutrition . Infants (6-12 months) can drink small amounts of water (about 4-8 ounces per day) in addition to breast milk or formula , especially in hot weather or when they have diarrhea or vomiting .
- Children: Children (1-3 years) should drink about 4 cups of water per day , including water from beverages and foods . Children (4-8 years) should drink about 5 cups of water per day , including water from beverages and foods .
- Adolescents: Adolescents (9-13 years) should drink about 7-8 cups of water per day for girls and 8-10 cups of water per day for boys , including water from beverages and foods . Adolescents (14-18 years) should drink about 8-11 cups of water per day for girls and 11-14 cups of water per day for boys , including water from beverages and foods .
- Adults: Adults (19 years and older) should drink about 11-15 cups of water per day for women and 15-19 cups of water per day for men , including water from beverages and foods . However, these amounts may vary depending on individual factors such as weight , activity level , climate , health status , and diet
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