It’s one of those health messages we’ve all heard so often that most of us accept it as fact.
“Drink eight glasses of water every day.”
Some people carry large water bottles wherever they go, determined to reach their daily target before bedtime. Others feel guilty if they haven’t managed it.
But have you ever stopped and wondered where this advice actually came from?
The truth is, there is no magic number that suits everyone.
Our bodies are far cleverer than that.
Water is essential
Let’s be clear from the start.
Water is vital for life.
It helps regulate body temperature, carries nutrients around the body, removes waste through the kidneys, lubricates joints and allows countless chemical reactions to take place every second of every day.
Without enough fluid, we become dehydrated.
Even mild dehydration can leave us feeling tired, give us a headache or make it harder to concentrate.
So yes, drinking enough is important.
The question is, how much is enough?
We don’t all need the same amount
Imagine two people.
One is sitting in an air-conditioned office all day in the UK during winter.
The other is working outdoors in Malaysia under the midday sun.
Would it make sense for both of them to drink exactly the same amount?
Of course not.
Our fluid needs change depending on the weather, how active we are, our age, our general health and even what we’ve been eating.
Someone who has just completed a long run will need far more fluid than someone watching television all afternoon.
There simply isn’t a single number that fits everyone.
Food counts too
Here’s something many people don’t realise.
Not all of our fluid comes from drinks.
Many foods contain surprisingly large amounts of water.
Fruit such as watermelon, oranges and strawberries are mostly water.
Vegetables like cucumber, tomatoes and lettuce are too.
Soups, stews, yoghurt and even a cup of porridge all contribute to your daily fluid intake.
So even if you haven’t drunk eight glasses of plain water, your body may already be getting plenty of fluid from other sources.
Is tea and coffee dehydrating?
This is another common myth.
People often say that tea and coffee “don’t count” because caffeine dehydrates you.
In reality, for people who regularly drink tea or coffee, they do contribute to your daily fluid intake.
Yes, caffeine has a mild diuretic effect, meaning it can increase urine production slightly, but the fluid you drink more than makes up for it.
That doesn’t mean you should replace all your water with coffee, but you don’t need to pretend your morning cup somehow doesn’t count.
Can you drink too much?
Surprisingly, yes.
Although uncommon, drinking excessive amounts of water in a short period can dilute the sodium levels in your blood.
This condition, called hyponatraemia, can be dangerous.
It is sometimes seen in endurance athletes who drink far more water than their bodies need during long events.
The lesson isn’t to avoid drinking.
It’s simply that more isn’t always better.
What about the colour of your urine?
One of the simplest guides is something your body already provides.
Take a look at your urine.
If it’s pale yellow, you’re probably well hydrated.
If it’s dark yellow and concentrated, you may need more fluids.
Of course, some medicines and vitamins can change the colour, so this isn’t a perfect test, but for most healthy people it’s a useful guide.
Your body is remarkably good at telling you what it needs.
Are there people who need to be more careful?
Yes.
Older adults sometimes don’t feel thirsty as readily as younger people, making dehydration more likely.
Young children can also become dehydrated more quickly, particularly during illness.
People with vomiting, diarrhoea or high fever usually need extra fluids.
On the other hand, some people with heart failure or advanced kidney disease may actually be advised to limit their fluid intake.
This is why general advice doesn’t always apply to everyone.
Listen to your body
Health advice often sounds as though it should come with one simple number.
Walk 10,000 steps.
Sleep eight hours.
Drink eight glasses of water.
Real life is rarely that neat.
Our bodies are constantly adjusting to our surroundings.
Some days you’ll naturally need more fluid.
Other days you’ll need less.
The important thing is developing healthy habits rather than obsessing over reaching an arbitrary target.
A final thought
Sometimes the simplest advice is still the best.
Drink when you’re thirsty.
Drink more when it’s hot or when you’re exercising.
Pay attention to how you feel, and let your body guide you.
After all, it’s been managing your water balance every day since the day you were born.
Perhaps it’s earned a little trust.
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