Environmental Standards Scotland (ESS) said of the storm overflows monitored, about a third spill wastewater into rivers, lochs and seas hundreds of times every year.
It is calling on the Scottish Government to update guidance to make it clear sewer overflows should only be used in exceptional circumstances.
So-called combined sewer overflows (CSOs) are intended to stop the sewage system from being overwhelmed during extreme weather, which would pose a flood risk to homes and businesses.
But in a report, ESS warns spills from overflows can pose a risk to the environment as well as human health.
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