Drinking enough water is important for overall health. The recommended total daily fluid intake is around 2 liters for women and 2.5 liters for men. This includes water, other beverages, and food. But is it okay to drink 2 full liters of plain water every day? There are some pros and cons to consider.
Quick Answer
For most healthy people, drinking 2 liters of water per day is not harmful. As long as you spread out your water intake throughout the day and don’t force yourself to drink when you’re not thirsty, this amount is considered safe. Drinking enough water is linked to benefits like improved energy, brain function and kidney health. But consuming too much water, especially in a short time, can cause water intoxication which is very rare but potentially dangerous.
Recommended Daily Water Intake
Here are the general daily total fluid intake recommendations from health organizations:
- Women: Around 2.7 liters (91 ounces)
- Men: Around 3.7 liters (125 ounces)
This includes water, other beverages like milk, juice and tea, and the water content in foods. Fruits and vegetables, for example, can make up about 20% of total fluid intake.
So if we subtract 20% to account for food fluid, the recommended water and additional beverage intake comes to:
- Women: Around 2.2 liters (74 ounces)
- Men: Around 3 liters (101 ounces)
Given these recommendations, drinking 2 liters (68 ounces) of plain water per day can be considered adequate for most women. For men, it comes in slightly under the recommended intake if no other fluids are consumed.
Is Drinking 2 Liters of Water Per Day Good For You?
Here are some of the evidence-based benefits that can come with drinking enough water, around 2 liters per day:
- Improved energy levels: Research shows that even mild dehydration can negatively impact energy, mood and concentration. Staying well hydrated can prevent this.
- Better kidney function: Drinking enough fluids supports kidney health by helping flush out waste and prevent kidney stones.
- Improved brain function: Dehydration can cause headaches, fatigue and poor concentration. Drinking enough water may improve cognition and mood.
- Aids digestion and weight loss: Water aids digestion and promotes feelings of fullness. This can support weight management.
- Improved exercise performance: Dehydration significantly impacts physical performance. Staying hydrated helps maintain strength and endurance.
Overall, research shows that proper hydration from adequate daily water intake can benefit nearly every system and bodily function. Unless you have a specific medical condition that requires fluid restriction, aiming for around 2 liters of water intake daily can optimize health.
Is Drinking Too Much Water Dangerous?
Drinking excessive amounts of water, especially in a short period of time, can lead to a rare but potentially fatal condition called water intoxication or hyponatremia.
This happens when too much water floods the body, diluting essential electrolytes like sodium in the blood to dangerously low levels. It’s most likely to occur during intense athletic events or water drinking contests.
Symptoms can include:
- – Confusion
- – Muscle weakness, spasms or cramps
- – Nausea and vomiting
- – Seizures
- – Unconsciousness or coma
To avoid hyponatremia, don’t force yourself to drink plain water when you’re not thirsty. Spread out water intake in moderate amounts over the whole day. Also make sure to get enough electrolytes from food and beverages.
Unless you’re an endurance athlete or participating in a water drinking contest, drinking 2 liters of water per day is unlikely to cause water intoxication on its own. But drinking it all within a short time frame could be problematic.
Tips for Drinking 2 Liters of Water Per Day
Here are some tips for staying well hydrated with 2 liters of water intake daily:
- – Carry a reusable water bottle so water is always on hand
- – Set reminders to drink water at regular intervals through the day
- – Drink a glass of water with each meal
- – Infuse your water with fruits or herbs to add flavor
- – Opt for sparkling water instead of sweetened beverages
- – Freeze some water bottles and use them as ice packs before drinking
- – Drink water before, during and after exercise
- – Consume water-rich foods like fruits, vegetables and soup
Remember to listen to your thirst signals and spread out water intake over the whole day. There’s no need to force yourself to drink on a set schedule.
When to Drink More or Less Water
While 2 liters per day is reasonable for most people, water needs can vary based on factors like age, gender, activity levels and climate. Here are some general guidelines for when more or less water may be needed:
| Drink More | Drink Less |
|---|---|
| – Very hot climates | – Cold climates |
| – During intense exercise | – Sedentary lifestyles |
| – During illness causing fever or vomiting | – Taking diuretic medications |
| – While breastfeeding | – Advanced age over 70 years |
| – Higher body weights | – Congestive heart failure |
| – After alcohol consumption | – Kidney disease |
Those who sweat heavily with activity or live in very hot climates may need more than 2 liters of water per day. Older adults, those taking diuretics and people with certain medical conditions may require less.
Talk to your doctor if you have concerns about your individual hydration needs.
Can Drinking Too Much Water Cause Problems?
For most healthy people, drinking about 2 liters of water per day should not cause problems. But drinking too much water can result in:
- Water intoxication: Drinking an extreme excess of water dilutes essential sodium levels and causes brain swelling.
- Hyponatremia: This is essentially water intoxication caused by low sodium.
- Headaches: Dehydration is a common headache trigger. But overhydration may also cause headaches in some.
- Urinary issues: Excessive water intake greatly increases the need to urinate.
- Mineral depletion: Too much water flushes out essential minerals like potassium, sodium and magnesium.
Water intoxication is very rare unless you’re intentionally drinking excessive amounts of water in a short period. Things like headaches and frequent urination are more likely with overhydration.
To avoid problems, drink water based on your thirst rather than forcing intake beyond your needs. Spread water consumption throughout the whole day as well.
Signs You’re Drinking Too Much Water
Watch for these signs that potentially signal overhydration:
- – Having to urinate every hour or less
- – Waking up during the night to pee
- – Pale or clear urine instead of straw-colored
- – Headaches
- – Fatigue or weakness
- – Nausea
- – Muscle cramps
- – Confusion
- – Swelling in hands and feet
If you experience any of these, reduce your water intake. Severe symptoms may indicate dangerously low sodium levels from excessive water consumption.
Does Drinking Water Help You Lose Weight?
Drinking more water, especially in place of sweetened beverages, can help with weight management. But results aren’t guaranteed.
Research shows water provides these possible weight loss benefits:
- – Temporarily increases feelings of fullness to curb appetite
- – Increases calories burned through thermogenesis
- – Replaces high-calorie beverages like juice and soda
However, one major analysis reported that increased water intake alone generally does not lead to significant weight loss. It’s just one factor that may help.
While drinking enough water is great for health, simply upping your water intake while still eating a high-calorie diet is unlikely to lead to weight loss. A balanced diet with exercise and other healthy habits are still key.
Does Drinking Water at Certain Times Promote Weight Loss?
Some claim that drinking water at certain times of day, like morning or before meals, enhances weight loss. But current research doesn’t support these claims.
Drinking water whenever you’re thirsty or with meals is likely optimal. There’s no consistent evidence that timing water consumption leads to extra weight loss.
Does Water Help Your Skin?
Staying hydrated does benefit skin health and appearance. Dehydration is a known cause of dry, dull skin and wrinkles.
Drinking enough water may give these advantages for skin:
- – Improves moisture and elasticity
- – Reduces dryness and flakiness
- – Minimizes fine lines and wrinkles
- – Helps manage eczema
- – Promotes healing of cuts, burns and wounds
Of course water isn’t a miracle cure for perfect skin. Things like your genes, sun exposure and skincare routines also play a role. But staying well hydrated can enhance your skin’s health and appearance.
Tips for Improvement
Here are some tips if you’re having trouble drinking enough water or want to optimize hydration:
- – Carry a water bottle and fill it up throughout the day
- – Set reminders on your phone to drink water hourly
- – Choose water over other beverages whenever possible
- – Infuse water with fruits or herbs to add flavor
- – Eat your water – focus on hydrating foods like fruits and veggies
- – Consider a water filter to improve taste
- – Freeze some bottles as ice packs for later use
- – Drink before, during and after exercise
Drinking water instead of juice and soda can be one of the easiest ways to reduce calories. Opt for unsweetened sparkling water for a fizzy alternative to sugary drinks.
If you dislike the taste of plain water, add slices of citrus, berries, cucumbers or herbs like mint to give it more flavor. Getting a water filter can also improve the taste.
Risks and Precautions
Drinking 2 liters of water per day is fine for most healthy people. But some may need to modify their intake:
- Heart or kidney failure patients: May need fluid restricted to 1 liter per day or less.
- Those on fluid pills: Diuretics increase urination and water needs.
- Low sodium levels: Can occur if drinking too much water and losing electrolytes.
- Repeated UTIs: Excessive water intake can increase infection risk.
- SIADH disorder: Causes the body to hold onto water instead of excreting it.
Check with your doctor if you have a specific medical condition or experience any adverse effects from increased water intake.
Otherwise, using thirst as a cue, drinking water when eating and spreading intake throughout the day can optimize hydration.
The Bottom Line
For most healthy people, drinking around 2 liters or 68 ounces of water daily is safe and potentially beneficial.
Research links proper hydration from water intake with enhanced energy, physical performance, weight management, kidney function, skin health and more.
But drinking too much water can cause hyponatremia or water intoxication, which dilutes sodium in the blood to dangerous levels. This is mostly a concern with extreme water intake for activities like endurance sports.
Spread your water consumption out through the whole day. Drink when thirsty rather than forcing intake beyond your needs. Include hydrating foods and other beverages in your total fluid intake as well.
If you dislike the taste of plain water, try infusing it with fruits or choose sparkling water. Getting a filter can also improve the taste.
For most people, sticking with the common recommendation to drink eight 8-ounce glasses of water per day is a great target. This equals around 1.9 liters or 64 ounces.
Simply drinking when thirsty and with meals is likely adequate as well. Increased water intake is not a cure-all for perfect health or weight loss. But combined with healthy nutrition and lifestyle habits, it can support overall wellbeing.
