Water makes up about 60% of the human body, playing a role in nearly every vital process. It regulates temperature, transports nutrients, removes waste, and cushions joints. Because it’s so important, both too little water (dehydration) and too much water (overhydration) can cause problems. Striking the right balance is the key to staying healthy.

While uncommon, drinking excessive amounts of water in a short time can overwhelm your body. This condition is known as water intoxication or hyponatremia, where sodium levels in your blood drop dangerously low.

Symptoms of drinking too much water include:

• Nausea and vomiting
• Headaches and confusion
• Fatigue and irritability
• Muscle cramps and weakness
• In severe cases: seizures, brain swelling, or coma

Athletes who consume large amounts of water without replacing electrolytes, or individuals who believe “more water is always better,” are most at risk. Even though rare, overhydration can happen if you drink 4–5 liters within just a few hours.

On the other end of the spectrum, dehydration is far more common. Many people don’t realize they’re chronically dehydrated, especially in hot climates or during long workdays.

Effects of dehydration include:

• Dry mouth and cracked lips
• Headaches and dizziness
• Poor concentration and brain fog
• Dark yellow urine
• Fatigue and low energy
• Long-term risks: kidney stones, urinary tract infections, and even reduced cognitive performance

Staying hydrated throughout the day is essential to prevent these issues.

There is no one-size-fits-all answer, but most health experts recommend:

• Men: Around 3 liters (13 cups) per day
• Women: Around 2–2.5 liters (8–10 cups) per day

This includes all fluids, not just plain water. Tea, soups, milk, and water-rich foods like cucumber, watermelon, and even microgreens contribute to your daily hydration needs.

Factors that change your water needs include:

• Physical activity level
• Hot or humid climate
• Illnesses, fevers, or diarrhea
• Pregnancy and breastfeeding

An easy way to check your hydration is to look at your urine:

• Light yellow: Healthy hydration
• Dark yellow or amber: You need more water
• Completely clear, frequent urination: You might be overhydrating

• Drink gradually throughout the day, not all at once.
• Carry a reusable water bottle to track intake.
• Eat hydrating foods such as fruits, vegetables, and microgreens.
• Adjust intake for exercise, heat, or illness.
• Balance electrolytes if you’re sweating heavily or drinking large amounts quickly.