Drinking enough water every day is an important part of kidney health. However, knowing the actual amount of water your kidneys need is crucial to avoid water overload, which can be harmful to your health.
Here, Dr. Udit Gupta, a consultant nephrologist at ISIC General Hospital (India), debunks common misconceptions about drinking water.
Everyone needs exactly 8 glasses of water a day . This rule doesn't apply to everyone. Actual water needs vary depending on weight, climate, activity level, and health status. Dr. Gupta explains: "Specifically for kidney health, consistent hydration is crucial to support normal urine output—about 1.5 to 2 liters per day for adults."
Drinking enough water every day is an important part of kidney health.
Photo: AI
The more water, the better for the kidneys. Many people believe that drinking more water helps the kidneys filter out toxins. However, excess water can be harmful. Dr. Gupta warns that excess water can dilute the sodium concentration in the blood, causing hyponatremia – which is very dangerous, according to the Hindustan Times.
Clear urine means you're drinking enough water. The color of urine doesn't necessarily have to be clear. According to nephrologists, colorless urine can sometimes be a sign of excess water. Instead, pale yellow urine is a sign of adequate hydration. Dark yellow or amber urine indicates dehydration and a need for increased fluid intake.
You should only drink water when you feel thirsty . Thirst often signals mild dehydration. However, young children and the elderly may not recognize the signs of thirst. Additionally, athletes, people with fever, vomiting, diarrhea, or those living in hot climates should proactively maintain hydration rather than relying solely on thirst.
How much water do the kidneys actually need?
Most adults need about 2-3 liters of fluids per day, including water from food and drinks.
People with chronic kidney disease or kidney failure cannot filter waste effectively, so they need to limit their fluid intake as directed by their doctor, depending on the stage of the disease. As kidney disease progresses, kidney function decreases, and the body's ability to eliminate excess fluid through urine also decreases.
Tips to help you drink enough water
Here are some tips to ensure you drink enough water every day.
- Drink water in small sips frequently throughout the day.
- When it's hot or you're exercising intensely, you may need to drink more water due to sweating.
- Monitor your urine color – urine should be light yellow or slightly yellow. If your urine is darker, it's a sign you may be dehydrated.
- Always carry a bottle of water when traveling or exercising.