How Much Water Should You Drink to Stay Hydrated? Benefits of Drinking Water Backed by Science
How much water should I drink to stay hydrated? Why this one question everyone is asking, especially during summers?
Have you ever asked yourself too, how do I drink 8 glasses of water every day? OR am I drinking enough water at all? If yes, you are not just alone.
Many people ask these type of questions as they forget to drink water regularly. But drinking enough water isn’t just about counting glasses. It’s about listening to your body and understanding what it truly needs.
Today, we’ll bust myths about number of glasses you should drink! And, share science-backed benefits of drinking water, and tell you how to stay hydrated (even if you hate plain water).
Is the “8 Glasses of Water a Day” Rule Real?
You’ve probably heard it tens of hundreds times, “Drink 8 glasses of water a day!” But is it a fact or a myth?
According to the American Journal of Physiology, there is no scientific basis to this requirement for 8 glasses of water per day. So the fact of the matter remains that this 8 glass per day rule does not really hold water (pun intended). 😀
So that would bring us to our next question; how much water do we actually need?
Research suggests we should drink water when we become thirsty. When water is available unrestricted, the human thirst mechanism is sufficient of an indicator to send us a signal. In other words we will not get dehydrated if we rely on our thirst mechanism.
So instead of counting glasses, focus on listening to your thirst, unless you’re an athlete, pregnant, breastfeeding, or an older adult (these groups may need more mindful hydration).
Why is Water So Important for Your Body?
Now, let’s see the benefits of water. So, water is literally life. Here’s what research says.
Your body is made up of up to 70% water.
- Blood = 85% water
- Muscles = 80% water
- Brain = 75% water
- Bones = 25% water
Even 2% dehydration can impact physical performance, energy levels, focus, and overall health. So essentially, a big part of us is water.
Benefits of Drinking Enough Water
There are several benefits of drinking enough water. It improves brain function, mood, and much more. Here are some of studied benefits.
Prevents kidney stones – A study of 819 patients found that chronic dehydration is a key cause of kidney stones. This could be treated by increasing water consumption.
Lowers risk of bladder cancer – A 10-year study with 47,909 participants confirmed that a high fluid intake is associated with decreased bladder cancer.
Boosts metabolism & Helps in weight loss – Drinking water helps us lose weight, by increasing our metabolic rate. It has been found out that, by drinking 500ml of water, our metabolic rate can be increased by 30%. This increase starts from about 10 min after drinking water and lasts for about 30-40 minutes. Reduces hunger, boosts calorie burn, and prevents overeating.
Signs You Might Be Dehydrated
Now, you might be wondering, is there any indication to know if we are dehydrated? Yes, there is. According to the National Health Service (NHS), UK, early symptoms of dehydration are thirst and dark-coloured urine. While further symptoms could be.
- Thirst
- Dark yellow urine
- Dry mouth or lips
- Dizziness
- Tiredness
- Headache
- Less frequent urination
In fact, some companies and organizations have charts in the restrooms displaying urine colour and hydration or dehydration levels, for the benefit of their employees (see a typical chart below).
After drinking enough water and you still see the symptoms, it might be time to see a doctor.
6 Simple Tips to Stay Hydrated Every Day
But as we all are human, we might find drinking enough water hard, even though it is an inbuilt mechanism. So, let’s see how we can get enough water.
Carry a Water Bottle with You
Invest in a steel or aluminium water bottle and sip whenever you’re thirsty. Make it a habit, your body will thank you! If you are choosing a clay bottle, make sure that to select the one that does not have any colors painted on it.
Make Infused Water (Fun & Tasty!)
If you find drinking plain water boring, try infused water. Making infused water is easy and usually means immersing fruits, vegetables and herbs (like cucumber, lemon, mint berries, and ginger) in cold water.
Eat Your Water
Yes, you can eat water through fruits and veggies! A lot of fruits and vegetables are high in water content. Thus, eating a lot of fruits and vegetables high in water, will count towards fulfilling your total water requirement.
As per The USDA National Nutrient Database for Standard Reference, water content of various food items are as follows.
| Item | Water Content |
|---|---|
| Water | 100% |
| Strawberries, lettuce, cabbage, celery, watermelon, spinach, cantaloupe | 90-99% |
| Fruit juice, apples, grapes, carrots, broccoli (cooked), pears, pineapple, yogurt, oranges | 80-89% |
| Avocados, cottage cheese, baked potato, corn (cooked), shrimp, bananas | 70-79% |
| Pasta, salmon, ice cream, chicken, legumes | 60-69% |
| Ground beef, feta cheese, tenderloin steak | 50-59% |
| Pizza | 40-49% |
| Cheddar cheese, bread | 30-39% |
| Pepperoni sausage, biscuits, cake | 20-29% |
| Butter, raisins, margarine | 10-19% |
| Walnuts, peanuts, crackers, cereals, peanut butter | 1-9% |
| Sugars, oils | 0% |
Drink Milk
Milk is not just for kids, it’s 87% water and also rich in protein, calcium, and vitamins. A great hydration + nutrition combo!
Limit Caffeine and Sugary Sodas
Caffeine acts as a diuretic, causing more urination. Try herbal teas, lemon water, or coconut water instead.
Sip on Coconut Water
Studies have shown that coconut water is as effective as a sports drink in promoting rehydration. Coconut water contains electrolytes like potassium and magnesium, ideal for hydration, especially after workouts or heat exposure.
What’ll Happen if You Drink Too Much Water?
Drinking excessive water can lead to hyponatremia (aka water intoxication), where your blood’s sodium level drops too low. This can cause headaches, vomiting and lethargy. In severe cases it can cause seizures and coma.
This is especially common during endurance events or overhydration in short time periods. So, listen to your body!
Wrapping Up
Water makes up the majority of your body. Thirst is your best guide, trust it. Dehydration and overhydration are both harmful. Use smart habits like infused water, fruits, and hydration-friendly beverages to meet your daily needs.
FAQs (Frequently Asked Questions)
Q. How much water should I drink daily?
It depends on age, activity, and climate. You should drink when thirsty thirst, unless you’re an athlete, pregnant, breastfeeding, or an older adult (these groups may need more mindful hydration).
Q. Can I get water from food?
Yes! Fruits and vegetables like watermelon, cucumber, and lettuce are over 90% water.
Q. Is too much water harmful?
Yes. Overhydration can cause hyponatremia, which can lead to serious health issues like confusion, nausea, and even coma.
Q. What drinks help with hydration besides water?
Coconut water, milk, herbal teas, and fruit-infused water are excellent alternatives.
