Kidneys & Hydration—How Much Water Do You Really Need?
March 25, 2025
Your kidneys work hard around the clock to filter waste, balance fluids, and regulate blood pressure. But they can’t do it without enough water.
Proper hydration helps your kidneys function efficiently and reduces the risk of kidney stones, infections, and even kidney damage.
How Much Water Do You Really Need?
While individual needs vary, here are general daily hydration guidelines:
- Men: About 3.7 liters (125 ounces) per day
- Women: About 2.7 liters (91 ounces) per day
Factors like exercise, climate, and overall health may mean you need more fluids.
Signs You Might Be Dehydrated
- Dark yellow or strong-smelling urine
- Dry mouth, headaches, or dizziness
- Fatigue and trouble concentrating
If you notice these symptoms, increase your water intake.
Can You Drink Too Much Water?
Yes—though rare, drinking excessive amounts of water in a short period can lead to water intoxication, which affects electrolyte balance. Listen to your body and drink when you’re thirsty. Additionally, individuals with certain medical conditions, such as kidney or heart problems, may be more susceptible to overhydration. It is important to talk to your healthcare provider about the appropriate amount of water you should be drinking.
Kidney-Friendly Hydration Tips
- Stick to water and limit sugary drinks and soda
- Try infused water with lemon or berries for flavor
- Drink a glass of water first thing in the morning
- Eat water-rich foods like cucumbers, watermelon, and oranges
Your kidneys do a lot for you—keep them hydrated and healthy.
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