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Hydration: How Much Water Should You Really Be Drinking?

22/10/2024

Hydration is a key factor in maintaining overall health, but there's a lot of conflicting information about how much water we really need to drink. You've probably heard the common advice: "Drink eight glasses of water a day." But is that enough, or is it too much? The answer depends on various factors, including your activity level, climate, and overall health.

The 8x8 Rule: A Good Starting Point

The widely accepted "8x8 rule" suggests drinking eight 8-ounce glasses of water a day, which equals about 2 litres of water. While this is a solid guideline for most people, it's not a one-size-fits-all solution. The amount of water your body needs varies depending on how active you are, the environment you live in, and even your body weight. The Institute of Medicine (IOM) recommends about 3.7 litres (13 cups) of total water intake per day for men and 2.7 litres (9 cups) for women, but this includes all fluids, not just water.

On the other side, the EFSA (European Food Safety Authority) suggests the below amount per day:

Infants (7-12 months): 640 – 800ml

Children:

  • 1-2 years: 880 – 960ml
  • 2-3 years: 1040ml 
  • 4-8 years: 1280ml 
  • 9-13 years: Boys: 1680ml Girls: 1520ml  
  • > 14 years: As adults 

Adults and Older People:

Men: 2000ml 

Women: 1600ml 

Those who are pregnant: As adults + 300ml per day

Those who are lactating: As adults + 600-700ml per day

Factors That Affect Hydration Needs

  1. Activity Level: If you exercise regularly or have a physically demanding job, your body loses more water through sweat, and you'll need to drink more to stay hydrated. It's important to replace the fluids lost during physical activity. Follow your body speaking with you and when you are thirsty and/or sweating, make sure you have a bottled water with you.

  2. Climate: Living in a hot or humid climate can increase your fluid needs as your body works harder to stay cool. Conversely, in cold climates, it's easy to overlook hydration needs because you may not feel as thirsty, but your body still needs water.

  3. Diet: What you eat also affects how much water you need. Foods with high water content, like fruits and vegetables, contribute to your overall hydration. Caffeine is also considered a diuretic, meaning you may tend to go to the toilet more often.  Meanwhile, salty or sugary foods can increase your body's demand for water.

  4. Health Conditions: Certain medical conditions, like kidney disease or diabetes, can influence how much water you should drink. Always consult your doctor if you have specific health concerns related to hydration.

Signs of Dehydration

Your body has its own ways of telling you when it's thirsty. Dry mouth, fatigue, dark-colored urine, and headaches can all be signs that you're not drinking enough water. In severe cases, dehydration can lead to dizziness, confusion, and even heatstroke.

Can You Drink Too Much Water?

While it's rare, drinking excessive amounts of water can lead to a condition called hyponatremia, where sodium levels in the blood become dangerously low. This is typically only a concern for athletes or people drinking large quantities of water in a short period.




Top tips

  • Keep hydrated by drinking little and often with a bottle or jug on your side
  • Unsweetened drinks (water, animal and plant-based milk)
  • Remind children and older adults to drink regularly
  • You may need more drinks in hot weather or when you are active
  • Fluid is particularly important if you are unwell (experience vomiting, diarrhoea or fever)
  • Urine colour is often a quick and easy way of checking if you are hydrated, it should be a pale straw colour
  • Foods high in water such as fruit and vegetables also contribute to hydration and ae great choices for a healthy diet too

Adapted from BDA: https://www.bda.uk.com/resource/fluid-water-drinks.html 

Conclusion

Hydration is essential for good health, but the exact amount of water each person needs can vary. While the 8x8 rule is a good baseline, it's important to listen to your body and adjust your water intake based on your personal circumstances. Remember, hydration isn't just about water—other beverages and water-rich foods count too. Stay mindful of your hydration needs, and your body will thank you!


Written by Ines Jabir BSc RD

The views expressed in this article are the author's own and do not necessarily reflect My Nutrition Balance's editorial stance. This blog should not be consulted for medical advice.

References:

Maughan RJ, Griffin J. Caffeine ingestion and fluid balance: a review. J Hum Nutr Diet. 2003 Dec;16(6):411-20. doi: 10.1046/j.1365-277x.2003.00477.x. PMID: 19774754.

Scientific Opinion on Dietary Reference Values for water, "EFSA Panel on Dietetic Products, Nutrition, and Allergies (NDA)": https://efsa.onlinelibrary.wiley.com/doi/10.2903/j.efsa.2010.1459 

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