Yes, it’s possible to over-hydrate, but it’s rare. Hyponatremia (low sodium from excess water) usually happens in endurance athletes who chug liters without electrolytes. For the average person, your kidneys are amazing filters—they can process up to a liter per hour. You’d have to drink gallons to cause harm.
Listen to your stomach. If water feels sloshy and uncomfortable, you’ve had enough. A good rule of thumb is to drink in steady, small amounts throughout the day rather than guzzling a liter at lunch. Your cells love a slow, consistent drip.
One last myth: sparkling water is just as hydrating as still water. So if bubbles make you happy, go for it. The carbonation doesn’t dehydrate you; it just makes your burps more dramatic. You do you.
