However, a Weibo trending topic, “Drinking 4 liters of water every day may cause poisoning,” has caught wide attention. This originated from a reminder by the World Health Organization: “Drinking more than 4 liters of water daily may lead to poisoning, causing impaired brain function or even death.” Now that it’s summer and the heat is intense, water replenishment is essential for everyone. But can drinking water really cause poisoning? Is it still okay to drink water freely? And how can we hydrate more healthily?
Excessive Water Intake Can Lead to Hyponatremia
We know that water makes up more than 60% of the human body and is vital to us. It transports substances needed by the body and serves as a medium for various biochemical processes, like sweating, excretion, and exhalation.
However, excessive and rapid water consumption can be risky. For a healthy adult, drinking too much water in a short time won’t make you healthier; instead, it may be harmful.
The reason mainly lies in the function of our kidneys. Under normal conditions, healthy kidneys can excrete 800 to 1,000 milliliters of water (urine) per hour. So, within this intake range, the kidneys can handle it easily. But if a large amount of water is consumed suddenly, the kidneys can’t excrete it in time. Then, the excess water will enter cells in large numbers, leading to hyponatremia. Hyponatremia means there is insufficient salt in the blood, shown by a sodium concentration lower than 135 millimoles per liter (the normal range is 135 – 145 millimoles per liter). When the blood’s salt content drops, cells absorb more water and swell. This is extremely dangerous for the brain, causing brain edema, tissue damage, sudden coma, respiratory depression, brain herniation, and even death.
Water: A Transporter, Not a Nutritional Source
People generally have an idea about how much water to drink, but some still wonder which type of water is better. The market offers various types of water, including plain boiled water, mineral water, mineralized water, purified water, and even magnetized water, hydrogenated water, and oxygen – rich water, which can be confusing.
In fact, the main purpose of drinking water is to meet the body’s water needs. Simply put, water mainly transports nutrients and metabolic wastes in the body. It’s just a carrier. No matter what kind of water you drink, it can’t be a source of nutrition, nor does it have magical effects. As long as the water meets national standards, it’s safe to drink. There’s no such thing as one type of water being “healthier” than others. People don’t need to worry about choosing the “right” water.
For ordinary families, cooled boiled water is an excellent choice. Mineral water and purified water are also suitable. As for so – called functional waters like hydrogen – rich water, oxygen – rich water, magnetized water, and small – molecule – cluster water, they aren’t very reliable. All the hype around them won’t make you healthier; it will only empty your wallet.
Tips for Healthy Hydration
Besides the points mentioned above, water intake should be based on individual conditions and kept moderate. It’s advisable to drink water in small amounts frequently. For most healthy adults, drinking water according to thirst can meet their water needs. Of course, we can also take the initiative to drink water in small sips regularly. This is especially important for the elderly, whose senses of thirst may not be as sharp. Generally, it’s good to drink a glass of water in the morning after getting up, and avoid drinking too much water before bedtime to prevent frequent night – time awakenings.
Some patients with chronic diseases should pay attention to sufficient water intake. For example, those with urinary calculi, hyperuricemia, gout, and diabetes should drink more water, which can help reduce the risk of disease recurrence.
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