How Much Water Should We Drink Each Day?
Did you know that 75% of people are chronically dehydrated? We've all heard the advice about water and health-"Drink eight glasses a day!" "It's essential to stay hydrated!"-yet many of us still fall short.
This raises the question: how much water do we actually need to stay healthy? Water is essential for overall well-being, supporting brain function, temperature regulation, and more. But how can we tell if we're drinking enough?
We reached out to three experts to discuss hydration and answer the question:
How much water should we drink each day?
Lola Berry, Nutritionist:
I recommend drinking 1 liter of water for every 22 kg of body weight per day.
Increasing water intake is great for detoxification. When my clients ask for a detox plan, the first thing I do is boost their water consumption.
Dr. Kerith Duncanson, Accredited Dietitian & Former International Athlete:
Water plays a crucial role in our body. It lubricates joints, eliminates waste, regulates temperature, and supports vital organs like the brain and kidneys.
The "eight glasses a day" rule isn't a universal guideline. This recommendation originated from the diet industry to counteract dehydration caused by extreme low-carb diets. Some people need more, while others need less.
The best way to check if you're drinking enough? Look at your urine. If it's clear or a very light yellow, you're well-hydrated. If it's darker, you need to drink more water.
Lara Briden, Naturopathic Doctor:
There's no fixed rule for water intake-it varies based on body size, activity level, weather, and diet.
You need more water if you exercise, on hot days, or if you consume dry foods (hydrating foods like soup and fruit provide additional fluids).
If you have a fever or stomach illness, you should drink more to compensate for fluid loss.
A good hydration indicator is urination frequency-you should urinate at least four to six times per day.
Start your day with a large glass of water to replenish fluids lost during sleep.
Final Thoughts
While expert opinions vary slightly, one thing is clear: many people don't drink enough water.
A final note: Dr. Chris Kresser, an integrative medicine specialist and author of Your Personal Paleo Code, warns in an article on hydration:
"People with health conditions affecting thirst, such as diabetes or kidney disease, may require more precise fluid intake recommendations. Excessive thirst can be a symptom of hyperglycemia or other conditions and isn't always a sign of dehydration. If you constantly feel thirsty despite drinking regularly, consult a medical professional, as it could indicate an underlying health issue. Individual hydration needs vary greatly, so always listen to your body."
Stay tuned for our next post, where we'll discuss how to Spot Dehydration!