We’ve all heard the “eight glasses of water a day” recommendation for years, but is that actually accurate?
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During the summer, it’s a pretty safe bet that all of us could use a little more water than we are getting. There are many factors that determine how much water we need; like anything else, too much water isn’t good for us. Hyponatremia, or imbalanced electrolytes due to over-hydration, can be lethal. To get an idea of how much water you need on a daily basis, here are a few things to consider:
1. Are you a meat eater?
We need protein, but large quantities of meat can overburden the body with uric acid. If you are a heavy meat eater, you will need extra water to help flush out uric acid and keep it from taxing the kidneys. On the flip side, vegetarians and vegans may be able to drink slightly less water.
2. What is your salt intake like?
Extra sodium equals extra water retention. As I mentioned earlier, electrolyte imbalances can be very serious. For most people eating a standard American diet, too much sodium is more likely than too little. If you’ve been eating out frequently or had a salty meal, a little extra water will help re-balance things and reduce bloating and water retention.
3. How active are you?
The American Council on Exercise recommends one-half cup to one cup of water per 15 minutes of exercise. For most workouts of an hour or less, sports drinks aren’t necessary or particularly helpful. If you put in over an hour of heavy exertion, you will need to replenish electrolytes as well as the water; if you’d rather skip the Gatorade, coconut water is a great healthy alternative.
4. What’s the weather like today?
This one is a no brainer. If it’s hot out and you are sweating like crazy — drink before you even notice you are thirsty. If you are noticeably thirsty, you are probably already slightly dehydrated.
5. Where do you live?
At higher altitudes, you will need more fluids. If you are up in the mountains (or flying all day) adding extra water can help prevent altitude sickness and head off dehydration as well.
6. How much caffeine or alcohol have you had?
Caffeine and alcohol are both diuretics. Add one glass of water for every cup of coffee or alcoholic beverage to stay hydrated—and prevent a hangover. Interestingly, even though green tea contains a small amount of caffeine, it does not dehydrate the way coffee and other caffeinated beverages do.
Bonus: If you want to boost the benefits of your drinking water, consider adding the juice of half a lemon to at least one of your daily glasses. Although we think of lemon as being acidic, lemon actually helps alkalize the body and minimize inflammation. Even if you opt for coffee later, consider starting the day with some warm water and lemon.
Photo credit: Flickr / chad_k
I was told that you should be urinating 1.5-2 litres, that that’s a better measurement of how much water you should be drinking. Also, from what I understand, the myth about 8 glasses per day came from a study in the UK in the 70s (I think) of morbidly obese people, who had a diet equivalent to eating something like 10 big macs per day, and that this amount of water was needed so their systems didn’t go into shock. What’s not mentioned as well is the timing of the drinking of water…most of it in the morning and between… Read more »
Yes! Urine output is a great measure, but personally, I’d rather take my chances than measure my pee!
The caffeine = diuretic myth has been debunked over and over again in recent years. Coffee, if you don’t drink it in huge excess, is no more of a diuretic than regular water is.
I mean, really. The first result on Google is:
http://www.mayoclinic.com/health/caffeinated-drinks/AN01661
“..caffeine has a diuretic effect only if you consume large amounts of it — more than 500 to 600 milligrams (the equivalent of 5 to 7 cups of coffee) a day.”
What’s funny (and frustrating) about the number of health studies online is that you can find as many to prove any given substance is unhealthy as ones that tout it as a miracle cure! The generally recognized medical standard for staying hydrated is consuming non-caffeinated beverages, though—as you mention—there’s no harm in consuming them in moderation. Caffeine is a xanthine alkaloid with stimulant and diuretic effects. Is that a horrible thing? Not in moderation. On a side note, it’s also a great help for migraines since it’s also a vasoconstrictor (constricts the veins). The main point within the article is… Read more »
If I don’t drink coke for a while and have a can, it makes me wanna piss regularly. Something in it must cause irritation or desire to piss! I normally drink sugary drinks everyday so I don’t think it’s simply the sugar.
This isn’t quite correct. Especially the part about sodium intake being balanced by water. We should all be drinking water instead of what we normally comsume, but not all drinks are created equal. Things like tea without sugar are full of benificial antioxidants and are acceptable calorie-free replacements. Yes, eating more protein (not just meat) increases your fluid needs. So does eating any “dry” foods like grains, bread, and pasta. The more fruits and vegetables you eat, the more water you are consuming without drinking. High-blood sugars also cause an increase in the need for fluids. Drinking more water when… Read more »
Hi there! You are correct that we need potassium to balance the sodium in our bodies, but I’m afraid your information about water making us feel more bloated in that scenario is incorrect. The best way to deal with water retention like this (ironically) is to drink water. With some health conditions or true edema, a health care provider will recommend diuretics as well, but for most people, drinking water is the way to go. Some of your information about acidity is not accurate—or I should say, incomplete. Yes, our bodies try to maintain homeostasis, but typical Western diets include… Read more »