How much water is enough to not harm your health?

Why do you need to drink enough water? How does drinking too much or too little water affect your health?

Water is present in every organ in the body and plays an extremely important role for the human body such as helping regulate body temperature, dissolving and transporting oxygen, nutrients to raising cells, excreting substances. waste, toxins … When drinking enough water, the process of metabolism in the body will take place normally, ensure a healthy body, thereby helping learning activities, labor, activities are effective. more fruit.

If you drink too little water, your body will become dehydrated, dehydrated, causing disorders of the body’s activities, leading to unhealthy effects such as impaired kidney function. toxins build up in the body, frequent headaches, fatigue, dizziness, dry nasal mucosa, brittle hair, rough and acne-prone skin, dark circles, prone to constipation, stones kidneys, gallstones, heart palpitations, lowering blood pressure …

However, if you drink too much water, your body will be poisoned with water due to disordered blood electrolytes, which can lead to symptoms such as vomiting, diarrhea, seizures, cramps … and It can even cause serious consequences.

How much water is enough to not harm your health?

How is excess water harmful to health?

If you still wonder how to drink water just enough, just effective, let’s find out now!

Swelling cells

Your body has free sodium and potassium ions that act as electrolytes to help balance fluid between cells and blood. When excessive water intake causes the electrolyte concentration to drop, water travels from the bloodstream into the cell. This makes even swollen cells can even lead to brain inflammation is very dangerous to health.


When there is an excess of water, the body has to release water through sweat and urine thereby reducing the level of potassium in the body. This condition can cause hypokalemia with symptoms such as vomiting, low blood pressure, paralysis, nausea and diarrhea.

How much water is enough to not harm your health?

Cardiac damage

Drinking too much water can cause excessive stress on the heart due to increased blood flow to the heart and can also lead to seizures in some cases.

Renal influence

The kidneys are responsible for filtering water, so if you drink excess water, your kidneys will need to increase their operating hours. For a long time, the kidneys are tired, the function is impaired, so it can cause kidney diseases such as kidney stones, kidney failure, kidney failure …


Excessive water consumption reduces the body’s electrolytes. Fluid imbalances also affect muscle function leading to muscle spasms and cramps.

How much water is enough to not harm your health?

How much water is enough ?

According to the recommendations of the British National Health Agency – NHS now, adult women only need about 1.6 liters of fluid a day, and men need about 2 liters to keep the body working effectively. fruit.

The liquids include pure water, tea, coffee, milk, fruit juices and even water found in foods like fruits and vegetables.

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Drinking about 1.6 – 2 liters of water a day is enough

However, the amount of fluid each person needs to drink will vary depending on factors such as the weather, the physical activity that person performs.

The best way to know if we need to drink water is to feel thirsty. If you are thirsty, you need to drink water, as simple as that.

In addition, you can also rely on the color of urine. Ideally, urine should be brightly colored straw. Dark colored urine means you’re dehydrated and need to drink more.

If the urine is pale or almost completely clear, you are drinking too much water and need to drink a little less.

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