Growing up, we were taught or heard that we need to drink 8 glasses of water every day. This concept has been passed down to generations, and most people feel guilty about not meeting this threshold. However, did you know that the 8 glasses of water per day rule is not backed by scientific evidence? It’s not only unnecessary for you to drink eight glasses of water per day, but the entire concept is misguided. Hear us out.
The Origin of The Drinking 8 Glasses of Water a Day Recommendation
The idea that we need to take 8 glasses of water daily dates back to a recommendation by the Food and Nutrition Board of the National Research Council in 1945. This board encouraged adults to consume 64 ounces of water daily, equivalent to 8 glasses.
People misunderstood this recommendation as the board had factored in water from beverages and food. They assumed that the board recommended actual glasses of water. This concept has been popularized by the masses and water-selling companies. Today, there are 64-ounce water bottles that aim to motivate you to drink 8 glasses per day. There are also apps designed to remind you to take 64 ounces of water and much more.
Is It Necessary to Drink 8 Glasses of Water Daily?
Research published in the Journal of Science proved that we do not need to drink 8 glasses of water per day. The recommendation is surrounded by flaws, such as not acknowledging that we get water from other sources, including food and beverages.
Also, people have varying water needs, which are determined by weight, age, sex, and physical activity. This study showed that drinking 8 glasses of water a day is unnecessary because the excess water will be excreted as urine.
More studies have been done on this concept, with all dismissing the supposed health benefits of the 8 glasses of water per day rule. For instance, there is one study published on Pub Med that was done on 883 adults. It showed that 227 of the 883 adults did not show signs of dehydration even when they drank less than six glasses of water.
So, How Many Glasses of Water Should One Take Per Day?
If we are not mandated to take 8 glasses of water per day, what is? The truth is there is no specified limit. For instance, children older than 12 months should drink water as part of their daily routine. That is, after brushing, during breaks, and after meals. Because kids are very active, they can take more water during playtime.
As for middle aged adults between 19 to 30 years, 3.7 liters should be enough for men. On the other hand, women of the same age group should consume about 2.7 liters per day. Scientists have observed that peak water needs in the body happen from age 20 to 50. So, drink as much water as needed.
Is Drinking Too Much Water Harmful?
Drinking too much water can lead to hyponatremia, which comes with symptoms such as fatigue, brain swelling, and vomiting. Even if this doesn’t happen, drinking too much water will result in spending more time in the bathroom. That said, it’s better to be hydrated than dehydrated, especially among older adults.
How the Human Body Regulates Water Amounts
The human body does a commendable job of regulating the amount of water in the body. This is why when you start feeling dehydrated, you’ll experience thirst. There is a hormone known as arginine vasopressin that sends cues to the body telling it it’s time to have a drink.
The mentioned mechanism also dictates how much water is excreted from the body. People who drink less water have minimal excretions. Also, their urine is primarily pale yellow or dark yellow. This is not a good sign, and if you continue with low hydration levels, there is a chance that you’ll experience other symptoms, such as headaches, dizziness, and constipation.
Factors That Determine How Much Water Our Bodies Need
Climate is a crucial contributing factor determining how much water a person should drink daily. People living in hotter climates consume more water than those in colder areas. Physical activity, such as exercise, also contributes to the body’s water needs. People who exercise more drink more water to replace the one lost through sweat. Pregnant women also need more water to support the life growing inside them.
The Key Takeaway
To keep things simple, people need to be more aware of their bodies. If you feel thirsty, drink some water – enough water. Be mindful of the changes in your environment, such as the weather. On occasions when it’s hot, don’t be afraid to drink an extra glass or two.
The bottom line, however, is that the eight-glass rule per day is outdated and lacks scientific evidence. Your primary objective is to ensure that your body is adequately hydrated. As you factor in the number of glasses you take per day, do not forget about beverages such as coffee, tea, and smoothies.