Summertime will arrive sooner than we expect, bringing along scorching temperatures, increased perspiration, and a greater risk of dehydration. Regardless of whether you’re exercising at the gym, operating remotely from your home, or enjoying some sunlight, maintaining proper hydration significantly impacts your well-being. But how much should one actually drink? Should it be eight glasses daily, or perhaps half an ounce for each pound of body weight? And when plain water becomes monotonous, can you jazz it up with something else?
chia seeds
? We talked to a registered dietitian to figure out how much water you need to stay hydrated this summer.
“The 8×8 rule can be a bit oversimplified for some, but it’s also not necessarily dangerous,” says
Renee Fitton
, registered dietitian and director of education at
L-Nutra
, a nutrition technology company. Instead of depending on exact guidelines for your water goals, you should use simple, daily habits to add more water into your routine.
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How much water should you drink each day?
Fitton indicates that several elements influence an individual’s daily water requirement, such as body mass, medication use, sex, level of physical exercise, weather conditions, state of health, and elevation.
Most of us are also familiar with the old adage: Drink eight glasses of water at 8 ounces daily. The eight-by-eight rule guides us to drink 64 ounces (about 1.9 liters) of water each day. Many of us have blindly followed this advice for our entire lives, not knowing where it came from or why we need eight glasses of water.
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It seems that the eight-by-eight rule emerged from nowhere, as there isn’t
No scientific proof to support it.
It’s simply one of those enduring misconceptions that persist due to collective belief. Consuming 64 ounces of water every day isn’t necessarily harmful, yet it might be excessive or insufficient depending on the individual.
Some individuals find that straightforward guidelines such as this can keep them focused. Drinking eight 8-ounce glasses of water daily might assist others in meeting their hydration objectives, making it a good beginning point. However, I wouldn’t consider it the ultimate rule,” explains Fitton.
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Other guidelines are out there, yet genuine agreement hasn’t been reached. No official advice specifies how much water individuals should consume each day, possibly due to varying individual hydration needs.
A sufficient daily water intake for adult males and females exists but can differ between individuals. This recommended amount encompasses fluid from drinks other than water, like
milk
,
sports drinks
, tea and
yes, even coffee
It also encompasses water derived from fruits, vegetables, and various foods (consider the quantity of water contained in a bowl of oatmeal or soup).
The
adequate intake
Is 15.5 cups (3.7 liters or 125 ounces) for the average man and 11.5 cups (2.7 liters or 91 ounces) for the average woman. You can divide these 125 or 91 ounces of fluids however you prefer. Even though this represents our best estimate for suggested daily water intake, individual requirements may still vary depending on personal factors.
health condition
.
You may require additional water if…
Your current employment status is active.
People who are active throughout the day, particularly those working outside, might require additional hydration compared to others. As your activity level increases, so does perspiration, and it’s important to replenish lost fluids (along with electrolytes) by drinking plenty of liquids.
If you’re working outdoors during a heatwave, the US Centers for Disease Control and Prevention recommends
recommends
Having 8 ounces (one cup) of water every 15 to 20 minutes while working can aid in staying hydrated. It’s also beneficial to drink water both prior to and following your work shift to avoid dehydration.
You exercise often:
If you’re not employed full-time but engage heavily in workouts—whether at the gym or through leisure sports—you require additional hydration compared to many others. Despite possibly not noticing it, your body loses significant amounts of fluid when you exert yourself physically.
even in cold weather
). Up your water intake to account for activity (especially travel activity).
You live in a hot climate:
Hot weather means increased sweating, and replacing the lost fluid is important. Dryness compounds fluid loss in hot weather — people in desert climates may need more water than those in tropical climates.
You’re pregnant or breastfeeding:
Pregnant women need more water to encourage improved circulation, increased calorie intake, and other physiological processes that support their baby’s growth. Breastfeeding women need extra water to
support breast milk production
.
Your pee is dark in
color:
The color of your pee can tell you a lot about your hydration levels. “The color of your urine is the best and most personalized, consistent and immediate way to measure hydration throughout the day. We want to look for light yellow pee, not fully clear (over-hydrated) but also not deep yellow or amber (under-hydrated)”, says Fitton.
You have a dry mouth, chapped lips or muscle cramps:
Yep, when you are dehydrated, your body will let you know. “Water is such a critical substance for life, so when we’re lacking, our body will no longer work at its peak capacity, and this can persist in many ways, and uniquely from one person to another,” Fitton explains.
Simple hydration hacks
Different people follow different rules for hydrating. These four common guidelines can help you stay hydrated no matter your lifestyle.
Drink when you’re thirsty
There’s some controversy surrounding this method. Some health professionals say you
shouldn’t overcomplicate hydration
, and your body tells you when it needs water. Others say waiting until you’re thirsty is
waiting too long
— that you’re already dehydrated when you feel thirsty. Some people seem to have stronger thirst mechanisms than others, so this method may or may not work for you.
Have a glass of water prior to eating and during meal times as well.
This piece of guidance isn’t terrible. Organizing your fluid consumption around specific activities such as mealtimes can help establish consistent drinking habits. The amount of water you should consume will depend on the number of daily meals you have. For instance, with three scheduled meals per day, you might aim for about five cups of water following this guideline, though larger portions could suffice unless your requirements are higher than average. However, this strategy likely won’t suit individuals without a regular dining schedule.
Drink eight glasses daily
General health recommendations often aren’t suitable for all individuals. If you find that drinking 64 ounces of water daily keeps you well-hydrated, then reducing your intake might be necessary if you experience symptoms like clear urine, excessive trips to the bathroom, or puffiness. Conversely, should you notice signs of dehydration such as dark-colored urine, headaches, irregular urination patterns, dizziness, or tiredness, six to eight glasses per day might fall short of meeting your needs.
Consume an amount of water equivalent to half your body weight in ounces.
Here’s an uncomplicated tip that’s straightforward to recall and typically effortless to follow through with. For someone who weighs around 150 pounds, try consuming approximately 75 ounces of water daily. This serves as the sole heuristic factoring in varying body weights; however, it does not consider additional elements like hunger cues, environmental conditions, physical exertion levels, among others.
Make water visible and accessible
Fitton explains that keeping your water accessible at all times provides a visual reminder to drink water. She also recommends using an app like
WaterMinder
that sends daily reminders to drink water.
Pair your water intake with your daily habits
A fantastic method for ensuring you consume enough water each day is integrating water consumption into your regular routines. You might choose to drink a glass of water as soon as you rise, following meals, or just before heading out. As Dr. Fitton explains, “By linking these small practices with actions you’re already accustomed to performing, remembering to stay hydrated gets simpler since they become an extension of your established habits.”
Try out different hydration methods to see which one suits you best. Provided you aren’t dealing with persistent tiredness, dizziness, migraines, or similar issues, this should be beneficial.
signs of dehydration
, you’re likely performing quite well. To double-check, you can ascertain if you are dehydrated or overhydrated by looking at your condition.
color of your urine
.
