Adults who are adequately hydrated appear to develop fewer chronic conditions, such as heart and lung disease, and live longer than adults who are not adequately hydrated.
Drinking too little leads to high sodium levels – the risk of diseases increases
US researchers analyzed the health data of 11,255 adults over a period of 30 years. They looked at the sodium level in the blood, which increases when fluid intake decreases. The normal range is between 135 and 146 milliequivalents per liter (mEq/L). Adults whose serum sodium levels were above 142 mEq/L had up to a 64 percent increased risk of developing chronic diseases such as heart failure, stroke, atrial fibrillation, chronic lung disease, diabetes and dementia. In addition, levels of 144.5-146 mEq/L were associated with a 21 percent increased risk of premature death.
The results of the study do not yet prove a causal effect. This requires further randomized and controlled studies. However, the results can serve as a basis for clinical practice and personal behavior. Fluid intake recommendations vary from 1.5 to 2 liters. However, these values are often not reached. In Germany, around 20 percent of people are below the optimal drinking level, in the USA it is around half of the people.
Drinking too much is also harmful – a lot of fluid comes from eating
Older people in particular often drink too little, since the feeling of thirst can be limited. Most younger people, on the other hand, often drink enough water, since food often contains a lot of liquid. Consciously drinking more than your own thirst indicates is not considered harmful by physicians. But it’s not of much use either.
Drinking a lot of fluids in a very short time, on the other hand, can actually be dangerous. Excessive water intake can lead to what is known as water intoxication. Then the salt level in the blood drops to a dangerous level, which can lead to organ swelling and kidney failure.