Feeling Dehydrated Even After Drinking 3 Litres Of Water? Here’s What’s Really Happening! (Image Credits: iStock)
Water is essential for life—it regulates body temperature, supports digestion, and keeps circulation and brain function in check. Yet, some people experience dehydration symptoms like fatigue, dizziness, dry throat, and headaches even after drinking three litres (or more) of water a day. If you’re one of them, you’re not alone!
According to Nidhi Nahata, Nutritionist and Founder of ‘Justbe by Nidhi Nahata’, hydration is not just about how much water you drink but how effectively your body absorbs and utilizes it. “Drinking excess water without considering electrolytes and lifestyle factors can sometimes do more harm than good,” she explains.
Hydration Is More Than Just Drinking Water
Hydration is a process involving electrolytes like sodium, potassium, and magnesium, which help regulate how water is distributed in your cells. Chugging water without replenishing these electrolytes can dilute them, leading to ineffective hydration and even potential health risks.
Why You Might Still Feel Dehydrated Despite Drinking Water
1. Electrolyte Imbalance
Drinking excessive water without replenishing electrolytes can lead to hyponatremia, a condition where sodium levels drop too low. This can cause headaches, confusion, nausea, and, in severe cases, coma.
“Instead of just drinking plain water, try coconut water, or include electrolyte-rich foods like bananas, seeds, nuts, and leafy greens in your diet,” suggests Nidhi Nahata.
2. Drinking Water Too Quickly
Your kidneys can process only about one litre of water per hour. If you drink too much too fast, most of it will be flushed out as urine instead of being absorbed.
Fix: Sip water gradually throughout the day rather than gulping down large amounts in one go.
3. Health Problems
Certain medical conditions, such as diabetes mellitus, diabetes insipidus, and adrenal imbalances, can cause excessive urination, leading to dehydration even when you drink a lot of water.
Fix: If you constantly feel thirsty despite drinking enough water, consult a doctor to rule out any underlying health concerns.
4. Caffeine and Alcohol Consumption
Caffeinated drinks like coffee, tea, and energy drinks, as well as alcohol, act as diuretics, making your body lose more water through increased urination.
“For every cup of coffee or alcohol you consume, drink an extra glass of water to counteract its dehydrating effects,” advises Nahata.
5. Intense Exercise and Sweating
Sweating during workouts or in hot weather leads to the loss of both fluids and electrolytes. If you only drink plain water to rehydrate, you might still feel weak or thirsty.
“Rehydrate smartly with foods rich in natural electrolytes, like oranges, watermelon, or homemade electrolyte drinks made with lemon, salt, and honey in water,” suggests Nahata.
How to Check If You’re Hydrated
Want to know if you’re drinking water the right way? Try these simple tests:
The Urine Test: Drink three cups of water and monitor your urine output within the next hour. If you urinate less than one cup, you may be dehydrated.
Why Proper Hydration Matters
Being chronically dehydrated can affect energy levels, digestion, cognitive function, and kidney health. It can even impact your mood, making you feel irritable and sluggish.
Hydration isn’t just about drinking water—it’s about absorbing it properly. Instead of focusing on quantity, focus on quality: drink steadily throughout the day, watch your urine colour, and balance water intake with electrolytes. Your body knows what it needs—you just have to listen!
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