If you search the internet for how much water you should drink per day, your mobile phone screen will be filled with various articles.
Almost every authentic fitness site, health blog or channel claims that a person should drink at least eight glasses of water daily. Maybe you have a caring mother who lectures you about drinking 4 liters of water a day.
But the problem is that hardly anyone asks relevant questions. For example, does the 8 glasses of water rule apply to all people? What if someone is overweight or underweight? Does this rule apply to athletes? What about confectioners? Usually we drink more water in the summer, so does this rule of 8 glasses of water apply for all weather? How much water absorption is then suitable for the summer season or winter?
This blog will discuss how drinking 8-10 glasses may not be the holy grail standard for hydration. Don’t worry, we will present you the actual scientific insight. Let’s dive deep into this topic and debunk some myths.
The origin story of how many liters of water per day
To find the truth, we have to find out where claimed of 8 glasses of water has come. Indeed, there must be a scientific community that must have prescribed this in the first place.
Way back in 1945, the Food and Nutrition Board of the National Academy of Sciences laid out this claim in its dietary guidelines. That is a very old claim with hardly any scientific basis. The guidelines in this claim stated, “2500 ml (2.5 liters) of fluid should be taken daily.” This statement has no study to cite, no research or experts to back it up.
Despite this unverified claim, many people are still affected by it and are confused about the number of glasses of water per day.
Busting the Myth: How Much Water Should You Drink a Day?
Many still believe in the myth of 8 glasses, despite several published Studies have debunked this claim. Here are some examples that many plaintiffs don’t want you to see.
In 1976, anthropologist Claude Pasque stated that Saharan nomads can survive even in the hottest region on Earth with very little water? This research is important to understanding that our human body is remarkably resilient.
Glasgow GP Margaret McCartney also published a studies in 2011, debunking the claim of 8 glasses of water a day, noting that bottled water companies seeking to boost sales funded the “drink more water every day” studies.
However, the question remains: how many glasses of water per day do we actually need?
According to the recently issued guidelines According to the International Marathon Medical Directors Association, we should check three things before determining how many gallons of water we need per day.
- If a person has more body weight, he or she would need more water.
- Ambient temperature plays a crucial role. For example, if the environment is hotter, the body needs more water.
- A person’s activity level also determines how much a body would sweat and need water.
Let your body decide how much water to drink per day
We recommend that you talk to your doctor first, as everyone’s physical needs are different.
You need to consider two factors to find out your hydration status:
First, your thirst indicates when to drink water.
Second, the color of your urine. The color of your urine is the best indicator of whether you are drinking enough water or not.
You can consult the Hydration Chart.
(insert graph here)
- If you’re leaking and your urine is clear or straw-colored, it means you’re drinking more than enough water.
- If your urine comes out dark yellow, it means you need to drink more glasses of water.
- If the color of urine is light yellow, it means that your body’s hydration status is perfect.
Keep in mind that the color of urine may also indicate or depend on other factors or medications you are taking.
Therefore, it is very essential to consult your doctor before starting a certain amount of water consumption per day.
Water absorption and kidneys
The human body is full of fascinating features. One of the great functions of our kidneys is that they can act as filters. The more water we consume, the more material our kidneys filter out.
Therefore, we should drink water according to our physical needs and not because someone told us to drink water every one or two hours. If we drink more water than we need, it can take longer for our kidneys to filter it out. Our natural system is much more reliable in determining how many glasses of water to drink per day.
Should we only drink pure water?
The answer may vary. The tap water we have at home contains a number of minerals that our body needs. A standard UF (Ultrafiltration) + UV water purifier is an excellent choice for drinking clean water with natural minerals.
Another interesting fact is that almost all the foods we consume have one waterContributing to our fluid intake.
For example, one can get a good amount of fluid from coffee, tea, vegetables, fruits and their juices. These are some of the best options for getting minerals and vitamins in liquid form. So you can add plenty of water-rich fruits and vegetables to your diet.
Health benefits of drinking liters of water per day
While this blog breaks the popular myth of drinking 8 glasses of water, we don’t want our readers to fail to drink enough water for their physical capacity. Drinking enough water provides you with several health benefits; allow us to bring forward a few.
- Drinking enough water can help you lose weight.
- Drinking enough water can improve mood, memory and brain performance. children, femaleand older adults,
- You can reduce your oxidative stress by drinking enough water.
- You can treat and prevent headache by drinking enough water. However, more research it is required to thoroughly verify this health benefit.
- You can prevent constipation by drinking enough water.
- When you drink alcohol, more water is expelled than you take in. So drinking enough water can help you with that hangovers,
Apart from these health benefits, drinking enough water is said to help with skin problems and kidney stones, but there is little scientific evidence for this.
Adverse effects of overhydration
Now we have come to the most crucial part of this article. Now we have come to the most critical point in this article. Since we have mentioned the health benefits of drinking enough water, there is a tendency that some people do not understand the context. This section reveals some of the adverse effects of drinking too much water, called water intoxication or overhydration.
Overhydration can cause several health problems. It is best not to drink too much water.
- Drinking too much water may be the cause severe diarrhea or prolonged sweating, It happens because of hypokalemia or a decrease in potassium ions. Drinking too much water interferes with the balance between intracellular and extracellular potassium ions.
- Hyponatremia happens in your body when you drink too much. In a simple language it is called overhydration. It is the opposite of dehydration.
- Low sodium levels or hyponatremia may be the cause mind bloat, resulting in various health problems.
- If you are on dialysis, overhydration can lead to heart failure,
- water poisoning can lead to coma, delirium, seizures or death.
- Overhydration overloads your kidneys leading to acute kidney injury,
After all this scientific research, we can calculate how much water we should drink per day based on our thirst and physical capacity. We should be wary of any strict universal guideline asking you to drink specific glasses of water.
We’ve cited research that says humans can survive for some time with little or even too much water. This only leads us to conclude that our body will always tell us how much water to drink.
For example, an athlete will sweat more and drink more water with salts. In this case, we recommend coconut water instead of going for commercial sports drinks.
You should especially take into account that you should visit your doctor in case of excessive thirst or urination to rule out diabetes or kidney problems.
Frequently Asked Questions
- Are there benefits to drinking warm water throughout the day?
We have heard that drinking boiling water or hot water kills all bacteria in the water. A Studies from 2003 found that switching from drinking cold water to warm water can accelerate weight loss.
Increasing the water temperature to 98.6 degrees accounts for 40% of the increase in metabolism. After water consumption, this metabolic set-up took 30 to 40 minutes.
- Is it safe to drink green tea as a health drink?
A studies has found that even if you consume one to three cups of green tea per day, you can reduce the risk of stroke by 35% and heart attack by 20%.
Green tea contains antioxidants that prevent cells and blood vessels from aging. You can also go for other herbal teas such as tulsi, chamomile, lemongrass tea or ginger tea.
Read our blog about the benefits of lemongrass tea.
- Can drinking coffee be harmful or are there health benefits?
A studies has suggested that about 3-4 cups or up to 300-400 mg of caffeine per day is safe.
Drinking coffee has been linked to a lower risk of Alzheimer’s disease, type 2 diabetes and liver disease. Coffee contains antioxidants that can be mixed with other healthy ingredients, making it a delicious superfood-based healthy drink.
- Is there a recent guideline that recommends how many liters of water a day one should drink?
As already discussed, there is no universal answer to how much water you should drink per day. However, the Institute of Medicine and the National Academy of Sciences recommend 15 glasses for men, 11 for women and 8 for children.
We recommend consulting your doctor before creating a plan for yourself.