Drinking water is often taken for granted. Most people reach for a glass only when thirsty, sometimes going hours without fluid intake. While this may seem normal, kidneys—the body’s natural filtration system—notice every neglectful moment. Responsible for removing toxins, balancing electrolytes, and regulating fluids, kidneys work harder under chronic dehydration, potentially compromising long-term health.

What Research Says About Hydration

A report from the National Institutes of Health (NIH) highlights the risks of underhydration, including impaired physical performance, kidney strain, urinary tract infections, and constipation. Conversely, excessive water intake can be dangerous, diluting sodium levels in the body and causing hyponatremia—a condition that may lead to coma, particularly in athletes.

Expert Advice

Senior dietitian Geetika Chopra warns that consuming a full glass of water at once, believing it will “instantly hydrate,” can cause bloating, stomach discomfort, or water retention. To counteract mild water retention, she recommends natural options such as celery, amla juice, or bottle gourd juice.

Debunking Hydration Myths

1. “Excess water flushes out toxins”
Many believe that drinking large amounts of water detoxifies the body. Chopra clarifies that small, frequent sips are more effective. Overhydration dilutes sodium and increases the risk of hyponatremia, a condition that can cause brain swelling.

2. “Drink water only when thirsty”
This widespread misconception often leads to chronic dehydration, putting extra pressure on the kidneys. Experts recommend monitoring the color of urine as a primary indicator of hydration status. Pale yellow urine generally signals adequate hydration.

Smart Hydration Tips

Rather than adhering rigidly to the “8 glasses a day” rule, Chopra advises a measured approach:

• Women: Approximately 2.5 liters daily

• Men: Approximately 3 liters daily

• Adjust intake based on medical conditions, especially for individuals with kidney disorders.

• Drink water steadily throughout the day, rather than in large quantities at once.

• Use urine color as a daily hydration check.

Proper hydration is not just about quantity—it is about consistency, timing, and listening to your body. Ignoring these principles can have costly consequences for kidney health.