The obsession with water has taken some extreme turns. Everyone's got advice on how much you should drink, from boosting your earnings to improving your relationships. Want to make more money? Guzzle down 8 glasses of water. Hoping for better connections? Increase your water intake. Looking to ace your studies, build a business, or get a good night's sleep? You've got it—drink more water. But it's not as simple as it sounds, and scientists are getting concerned about the unhealthy hype around staying hydrated.

Understanding Your Water Intake

Your body needs water, but it's not just about chugging plain water. It's in all the liquids we consume, making up almost 99% of them. Even milk, with around 90% water content, packs a hydration punch. Fruits and veggies are water-rich, and even grains, meat, and fish contribute. So, you're getting water from more than just your water bottle. The key is balance, not excess.

Forget about the 8 glasses or 2 liters a day rule—our water needs are situation-dependent. It's not a one-size-fits-all scenario. And here's the kicker—drinking too much water isn't harmless; it can seriously mess with your health. It's not just a kidney thing; it can have long-term consequences. But let's talk about the more immediate effects.

The Dangers of Overhydration

Ever heard of hyponatremia? It's when you've got low sodium levels and too much fluid in your system. It happens when you guzzle more water than your body can lose through sweating, breathing, and the usual bodily functions. You might feel queasy, get headaches, or feel lethargic. In severe cases, you could end up swollen, having seizures, or even lose consciousness. Hyponatremia isn't just a theoretical risk; it's taken down marathoners, ironmen, soldiers, cops, and even regular tourists. Drinking saltwater during exercise doesn't fix it because it might make you thirstier, leading to more water intake and a higher risk of hyponatremia.

Don't assume this can't happen to you. Hyponatremia is more common than you'd think. It's better to be safe than sorry. Check if it's not happening to you because, among athletes, the prevalence varies from 8-50% for endurance types and even higher for strength trainers.

Why Strength Trainers Face Higher Risks

Strength training makes you lose less fluid (about 1 liter per hour) but more sodium (> 1 gram per hour) through sweat, dropping your blood sodium levels. Most people, during strength workouts, end up overhydrating by 96% (that's downing 1.96 liters when losses don't exceed 1 liter).

Researchers are worried about the widespread advice to drink gallons of water. Many websites, even seemingly reliable ones, dish out incorrect hydration recommendations. Following half of them could potentially lead to hyponatremia.

So, How Much Water Do You Really Need?

Water is essential. We can't go more than a couple of days without it. Mother Nature gave us a built-in water level alarm—thirst. Even a 2% loss in fluids triggers a powerful urge to drink.

Drink when you're thirsty. It's the best way to prevent both dehydration and overhydration. If you're working out, your thirst signals will be sharper, and your needs will be higher. Others need to pay attention too.

If you're into strength training, 1 liter of water per hour of training is usually enough. There are only two situations where you might need more:

• Training in cold climates, where you might not feel as thirsty.
• If you're older, as age can dull your sense of thirst.