No Conclusive Benefit To Overhydration

... but it might help to drink more than normal, by a little.

Re-post. Credit to /u/PEDsted for correcting the original article and adding some useful content.

Drink water. Everyone knows it. You have to stay hydrated. And for a long time we’ve been told to drink more water. Here’s an example of when to drink more water. Yet ‘there is no clear evidence of benefit from drinking increased amounts of water’, beyond normal requirements.

I’ve been downing 128oz / 3.75L of water per day in the belief that it was a net benefit to your body, specifically my kidneys. If 8 cups of water is good for you, given the emphasis that health professionals put on hydration and how we're not getting enough water throughout the day, then there’s likely a net benefit to increasing hydration. In actuality, the data shows it doesn’t add any benefit to the average person. Kidney function as measured by glomerular filtration (one of the many ways that kidneys filter) actually declined with the increase in water (GFR is just one of the few ways that kidneys function though, so in no way am I saying that water impedes kidney function).

How about when used in conjunction with PEDs? Surely if you have toxins to clear the water is a net benefit?

As usual, no studies done in regards to water and PEDs, and researchers aren't exactly falling over themselves to help us work out if additional water is useful to help kidney function for our use case. But it is clear that if you have toxins in your system, increased water might help: the total clearance of osmoles increases as water intake increases, probably as a result of reduced reabsorption. If there are “dangerous” substances among these osmoles, then increased water intake might indeed help in their clearance. Included in this is sodium, a major area of concern for hypertension. But note the ‘might’ because the meta-analysis says the data is inconclusive.

Of course, you can absolutely take it too far, fortunately rare. In 2002, a 28 year old died two days after the Boston Marathon from hyponatermia - overhydration which depleted minerals from his body. Not surprisingly, folks who get hyponatermia have excessive fluid intake and was more common in runners who had slower times and 'body-mass index extremes'... so fatties or hungry skeletons?

So the upshot of all this is: continue to drink enough water. I was taught in the army to drink enough until your pee is more white/clear than yellow. You can drink more than what would be considered 'normal', which is what I tend to lean toward due to my own PED use. During extreme exercise (and I'm not talking about 30 minutes on the treadmill, which to some PEDs users might be extreme /s) don't go crazy and kill yourself by drinking so much water that you piss yourself to death.