The kidneys are constantly working inside our bodies. They clean the blood, remove waste from the body, maintain salt and water balance, and help regulate blood pressure.

We often think that drinking water is a simple task. If we're thirsty, we drink, if we're not, we don't. However, our kidneys are constantly working. They clean the blood, remove impurities, maintain salt and water balance, and help regulate blood pressure. Drinking too little or too much water directly impacts the kidneys. Drinking the right amount of water is important, but maintaining balance is even more crucial.

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When you don't drink enough water, you become dehydrated. This can cause urine to become concentrated, increase pressure on the kidneys, increase the risk of kidney stones, lead to urinary tract infections, and increase the risk of long-term kidney disease. Even mild dehydration can affect brain function, mood, and physical ability. This can be especially risky for the elderly and pregnant women.

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Many people think that if they're drinking tea, coffee, or juice throughout the day, they don't need to drink water. However, the truth is that caffeinated beverages (tea and coffee) can quickly deplete the body of water. High-sugar beverages put an additional strain on the body. Plain water is the safest and best option.

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People often wait until they're thirsty, but by the time they do, they're already slightly dehydrated. This means your kidneys are already working extra hard. Therefore, it's better to drink small amounts of water throughout the day rather than waiting until you're thirsty.

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Many people think that the more water they drink, the better. However, drinking too much water can be harmful. Drinking too much water (especially more than 3–4 liters in a short period of time) can lead to low sodium levels in the blood, a condition called hyponatremia. Symptoms include headache, confusion, dizziness, or, in severe cases, seizures or unconsciousness. The kidneys can only handle a limited amount of water at a time, so balance is essential.

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The easiest way to determine the right amount of water to drink is to look at the color of your urine. For example, a pale yellow indicates proper hydration, a dark yellow indicates dehydration, and a clear, watery color indicates an excess. The normal daily intake for women is about 2.2 liters, and for men, about 3 liters.

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Kidney patients, those with heart disease, diabetes, pregnant women, and the elderly should consult a doctor about their water intake. In these situations, either too much or too little water can cause problems.