Hydration Gone Wrong? 5 Mistakes to Fix!

Around 70 percent of the human body is made up of water. Staying hydrated is essential for good health, but there are actually right and wrong ways to drink water. Unhealthy drinking habits can do more harm than good. Here are five common hydration traps you might want to avoid.

1. Not Drinking Enough Water

For most healthy adults, it’s recommended to drink about 30-35ml of water per kilogram of body weight each day. For example, if you weigh 60kg, you should aim for 1800–2100ml (or cc) of pure water daily, adjusting as needed for your activity level and how much you sweat.

Many people think that drinks like coffee and tea count toward their daily water intake. However, these beverages usually contain caffeine, which is a diuretic and can actually make you lose more water. Plain water is still the best way to keep your body hydrated.

Not drinking enough can lead to dehydration, but more importantly, it can impact your kidney health. Your kidneys filter your blood and remove waste and toxins, and they need enough water to do their job well. If you’re dehydrated, your kidneys can’t filter effectively, your urine becomes more concentrated, and toxins build up. Over time, this increases your risk of kidney stones and even chronic kidney issues.

2. Drinking Too Much Water

It’s tempting to think that more water is always better, but drinking too much can actually put unnecessary strain on your kidneys. Their job is to keep your body’s water and salt levels balanced and flush out excess water. If you drink too much in a short time, your kidneys have to work overtime to get rid of it.

Drinking excessively can also dilute the electrolytes in your body, making it harder for your kidneys to keep things balanced. This can leave you feeling dizzy, tired, or even cause swelling in your hands and feet.

3. Only Drinking Mineral Water

If you love drinking mineral water, here’s something to keep in mind. Mineral water is rich in minerals like calcium, magnesium, and sodium. While these are good in moderation, drinking large amounts of one type of mineral water over time can overload your body with certain minerals, adding extra work for your kidneys. If you have kidney issues or other health concerns, be especially mindful of the mineral content in your water.

4. Drinking Too Much Before Bed

A lot of people like to drink water right before going to sleep, thinking it will prevent nighttime thirst. But drinking too much before bed can actually disrupt your sleep.

When you drink a lot of water just before sleeping, your kidneys have to keep working through the night, which means more trips to the bathroom and less deep, restful sleep. At night, your kidneys naturally slow down, so too much water adds extra stress. Over time, this can interfere with your kidneys’ ability to rest and repair.

5. Chugging Water After Exercise

After a workout, it’s normal to feel thirsty and want to rehydrate quickly. But gulping down large amounts of water all at once isn’t ideal.

Right after exercise, your kidneys temporarily adjust their function. Drinking too much too quickly forces them to process a high volume of water in a short time, which can be tough on your system. Rapid rehydration can also dilute your electrolytes, making you feel dizzy or even nauseous.

Instead, try sipping small amounts of water gradually after exercise. If you’ve sweated a lot, consider including an electrolyte drink to help your body recover and keep everything in balance.