When it comes to hydration, the Goldilocks principle applies: you need an amount that’s “just right.” A nephrologist explains that both dehydration and overhydration can be harmful. The key is to find that perfect middle ground to support your body’s health without causing unnecessary strain.
Our kidneys are masters of maintaining this “just right” state. They regulate the body’s fluid and electrolyte balance, a task they perform best with a moderate daily intake of about two to three liters of fluid from all sources.
Drinking too little can lead to dehydration, which impairs kidney function. But drinking too much can lead to overhydration, which forces the kidneys to work too hard and can dilute the blood’s sodium content.
This dilution, known as hyponatremia, is a serious risk. It can cause a variety of symptoms, from feeling unwell to severe neurological problems, as the body struggles to cope with the electrolyte imbalance.
So, how do you find your “just right” amount? For most people, the body provides clear signals. Thirst is the most important cue to drink. Additionally, aiming for pale, straw-colored urine is a simple visual check that you’re in the healthy hydration zone.