Although it is possible to drink too much water, when it comes to proper hydration, the human body has a highly sensitive, built-in gauge: Drink to quench thirst, but not beyond. Click here to download this article. Particularly important examples include sodium, chloride, and potassium. Proper balance of sodium and other electrolytes is vital because they also affect many other bodily and cellular processes.
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Cookie Settings. Learn why people trust wikiHow. Download Article Explore this Article methods. Tips and Warnings. Related Articles. Article Summary. Method 1. Make sure the water is at a comfortable drinking temperature. Water that is too cold will cause your throat to contract, making it harder to chug as quickly as you would like.
Hot water will burn the lining of your throat, making it painful to go on — and perhaps causing lasting damage. Chug from a wide-mouthed container. If you want to chug more quickly, drink from a container that has a wide mouth: A glass, a pitcher, a mason jar.
Most water bottles feature a very narrow bottleneck, which slows the water as it pours from the container. Technically speaking, you will be able to chug the most water at once from a bottleneck that most perfectly matches the size of your mouth. Bear in mind that your throat may not be able to keep up with this volume of water. If you do use a plastic water bottle, you can try scrunching the end of the bottle as you chug.
This will force the water out of the bottle more quickly than it would flow otherwise. Again, bear in mind that faster does not mean healthier. Don't chug too quickly. If you flood your system with water, you may not be able to keep up with yourself. This could lead to choking, bloating, and water intoxication. If the water source doesn't limit the speed at which the water can pour into your throat, you will need to manually regulate the flow. Don't tip the container on its end — keep the water coming out at a manageable rate.
Method 2. Tilt your head back about 45 degrees. Try to make your throat passage nearly vertical. Tip your head enough that the water runs down your throat from the force of gravity alone.
This way, you won't need to engage your throat muscles to physically suck the water down your gullet. You should be able to chug more quickly as a result. Don't tip your head back forward until you're done chugging water. If you shift your throat passage while the water is still draining, then that water might be slowed by the muscle contraction.
This can cause you to choke. Never chug while lying down. Chugging while horizontal increases the likelihood that the water will slip into your windpipe, causing you to choke.
Relax your throat muscles and pour the water downward. If you feel your throat tense up, try to calm yourself. Do not make any swallowing motions, as these may actually slow the process. Pour at a steady rate to avoid a backup.
Be careful! It is easy to accidentally pour the water into your windpipe, which can cause a series of choking spasms. Make sure that you can breathe. The body strives to constantly maintain a state of balance. One part of this is the ratio of fluid to electrolytes in the bloodstream. When you drink too much water, it can disrupt this delicate ratio and throw off the balance — which is, unsurprisingly, not a good thing.
The electrolyte of most concern with overhydration is sodium. Too much fluid will dilute the amount of sodium in the bloodstream, leading to abnormally low levels, called hyponatremia. Symptoms of hyponatremia may be mild at first, such as a feeling of nausea or bloating.
Symptoms can become severe, especially when sodium levels suddenly drop. Serious symptoms include:. Left untreated, water intoxication can lead to brain disturbances, since without sodium to regulate the balance of fluid within cells, the brain can swell to a dangerous degree.
Depending on the level of swelling, water intoxication can result in coma or even death. Still, certain groups of people have a higher risk for hyponatremia and water intoxication.
One such group is people with kidney disease, since the kidneys regulate the balance of fluid and minerals. Overhydration can also occur in athletes, especially those participating in endurance events, such as marathons, or in hot weather. An electrolyte replacement beverage may be a better choice than water during lengthy bouts of exercise.
Initial signs of overhydration may be as simple as changes in your bathroom habits. If you find yourself needing to urinate so often that it disrupts your life, or if you have to go multiple times during the night, it may be time to reduce your intake.
Symptoms that indicate a more serious overhydration problem include those associated with hyponatremia, such as:. They can perform a blood test to check your serum sodium levels and recommend treatment if needed. Just make sure you pace yourself. Be especially careful after a long and sweaty workout. Even if your thirst feels unquenchable, resist the urge to chug bottle after bottle.
To hit the sweet spot for fluid intake, some people find it helpful to fill a bottle with their recommended adequate intake and drink it steadily throughout the day. This may be especially useful for those who struggle to drink enough, or simply to get a visual of an appropriate daily amount. They can best assess your individual health and needs. You may be instructed to limit your water intake to prevent a dangerous electrolyte imbalance.
The best way is to measure body weight before and after exercise.
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