Water has been called the most important nutrient, and rightly. Every cell, tissue and organs in the body need water to function best. But when it comes to kidney function and “toxin flushing”, how much water do we really need? And does reinforcing water intake really play?Let’s become real, based on some hard evidence from scientific research and health organizations ….
Why does our kidneys need water
For us, kidneys can be the background workers, they remove waste products, balance fluids and control minerals such as sodium and potassium. Water plays a crucial role in all of them. If you are well hydrated, the kidneys can effectively:
- Remove waste through urine
- Suppress the formation of kidney stones
- Have a healthy blood pressure and filtration
According to the National Kidney Foundation, water continues to keep your kidneys flushing waste from your blood in the form of urine, and fluid intake also helps maintain open blood vessels for blood flowing to the kidneys.
How much water is enough
Institute of Medicine (US) recommends the following daily total amount of water (from food and drinks):
- Men: About 3.7 liters (about 15.5 cups)
- Women: About 2.7 liters (approximately 11.5 cups)
This includes all liquids (not just plain water) and water from food such as fruits, vegetables and soups.But these are general guidelines. The amount of water your body needs to be changed with your:
- Age and sex
- Degree of physical activity
- Climate (hot and humid climate increases water requirement)
- Health status (fever, diarrhea, kidney disease, etc.)
What does research say
Mass US Survey Research (Nhanes 2011–2012) It was released in the Medicine Journal concluded that a daily intake of less than 500 ml of water was associated with an increased risk of chronic kidney disease (CKD) compared to people with a daily intake of more than 1.2 liters. This suggests that drinking insufficient amounts of water on a consistent basis can put a load on your kidneys.Another investigation (Nhanes 2005–2006) In nephrology dialysis observed transplant, total fluid consumption – less than 2 liters per day, was linked to over twice the risk of kidney damage as opposed to people who drank more than 4 liters per day.But a clinical trial in Jama In 2018, individuals already investigated with step 3 kidney disease. Raising water consumption in these individuals did not result in improved renal function after one year. This means that water benefits are more in prevention than in the treatment of kidney problems.Can we drink too much waterYes. Drinking too much water too quickly can dilute the sodium level of blood, a condition called hyponatremia, which is unhealthy. People who already have kidney disease may need to limit fluids, their doctors say them.
Listen to your body
- Try for about 2.5 to 3.5 liters of water daily, depending on the climate at the place where you live and your activity level
- The urine must be pale yellow; Dark yellow means that one is probably dehydrated
- Do not force water on yourself but do not ignore either if you feel thirsty
If you have health problems, especially kidney or heart, always seek medical approval from your doctor before making changes to water intake. Hydration with enough water keeps the kidneys healthy – but it is about balance, not overload.
