🅳🅾🅽🆃 🅶🅾 🅾🆅🅴🆁🅱🅾🅰🆁🅳 🆆🅸🆃🅷 🆆🅰🆃🅴🆁

Water is an essential element for long term health. Drinking adequate amount of water would benefits you and keeps you hydrated all the time. Inadequate water can cause dehydration. Meanwhile, excessive consumption of water would be................

🅳🅾🅴🆂 🅳🆁🅸🅽🅺🅸🅽🅶 🅼🅾🆁🅴 🆆🅰🆃🅴🆁 🅷🅴🅻🅿 🆈🅾🆄?

Let's get it right. When we talk about overconsumption of water should be either exceeded the recommended guideline which is up to 8 glass per day or above than your actual need of your body water calculation. If you want precise according to your age groups then can take a look on this table below based on Recommended nutrient intake,(RNI2017)

Thus , drinking water than the recommended amount consider flooding your body with water. Too much of water can lead to death. This excessive consumption can lead to "hyponatremia condition". It is a condition which can cause brain cells to be swollen with water, leading to confusion, seizures, coma or death.(Rondon H, Badireddy M. Hyponatremia,2022).

How to determine the level of hydration status?

Checking the color of your urine is the fast and simple way of assessing hydration status(Baron,2015)

• Pale yellow to clear is normal and indicates well hydrated

• Light yellow and transparent is ideal hydration status

• Pale honey, transparent indicate need to rehydrated soon

• Yellow, cloudier means body needs water

• Darker yellow sign that body requesting water

• Orangey yellow and darker shown severely dehydrated, please see your doctor

What & How Should You Drink?

• Drink in small amount of water often will be more effective in keeping you hydrated

• Avoid drinking large amount of water infrequently

• Drink when you're thirsty and observe the urine colors to alert with hydration status

• Add in extra 2 cups of water if you're consuming coffee/tea as caffeinated drinks can rob your body water

• Reduce one cup of water if you're having more water rich food sources

Stay hydrated and keep yourself updated with correct facts. Think wisely before jump into any dieting that encouraging to go for water fasting without proper facts as it is consider as FAD diet. See ya..

References

Baron, Stephanie; Courbebaisse, Marie; Lepicard, Eve M.; Friedlander, Gerard (2015). Assessment of hydration status in a large population. British Journal of Nutrition, 113(1), 147–158. doi:10.1017/S0007114514003213

National Coordinating Committee on Food and Nutrition, Ministry of Health Malaysia., & Ministry of Health Malaysia. (2005). RNI: Recommended nutrient intakes for malaysis. Putrajaya, Mal: National Coordinating Committee on Food and Nutrition (NCCFN.

(Orysiak et al., 2022; Szymczak et al., 2021)Orysiak, J., Młynarczyk, M., & Tomaszewski, P. (2022). Hydration Status in Men Working in Different Thermal Environments: A Pilot Study. International Journal of Environmental Research and Public Health, 19(9). https://doi.org/10.3390/ijerph19095627

Rondon H, Badireddy M. Hyponatremia. [Updated 2022 Jan 31]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK470386/

Szymczak, A., Kusztal, M., & Krajewska, M. (2021). Overhydration: A cause or an effect of kidney damage and how to treat it. Advances in Clinical and Experimental Medicine, 30(2), 219–227. https://doi.org/10.17219/ACEM/132035