How much water should you drink every day? The truths and misconceptions about hydration

Water, a complex question of simple truth

How much water should you drink in a day? Rules like 2 liters or 8 glasses of water are well-known among health-conscious individuals. These recommendations are simple and easy to follow, which has led to their widespread acceptance. However, it is natural to question whether this is based on scientific evidence. Since each person's living environment and physical condition vary, it is necessary to discuss whether it is appropriate to recommend the same amount of water to everyone. In this article, we will examine the common beliefs about hydration and present a realistic hydration guideline based on scientific evidence.

The essence of the standard - What is the correct answer for the recommended daily water intake?

The National Academies of Sciences, Engineering, and Medicine (NASEM) suggests that the total daily water intake for men is about 3.7 liters and for women about 2.7 liters. At this point, water does not simply refer to the water we drink. The food we consume, especially fruits and vegetables, soups, and beverages, also contains a significant amount of water, and the total intake is calculated by adding these together. According to this standard, the water obtained from food accounts for about 20%, and the remainder needs to be supplemented through water or other beverages. Therefore, it is important to understand that the assertion that one must drink more than 2 liters of water a day is an overly simplified interpretation. In reality, it is often sufficient to consume 1 to 2 liters through beverages alone.

The principle of individual differences - hydration is personalized.

Water requirements can vary significantly from person to person. First, factors such as weight, body size, gender, and age have a significant impact. Generally, larger-bodied males require more water, and younger individuals have higher metabolic rates, resulting in a greater water demand. Additionally, activity levels and living environments are major variables. In hot weather, humid climates, and high altitudes, there is increased water loss through sweat and respiration. Those engaging in vigorous exercise can lose more water through sweat, necessitating additional intake. Pregnant or breastfeeding women, as well as individuals experiencing fever or illnesses like diarrhea, also require extra hydration. Therefore, it is important to approach water intake in a personalized manner, without absolute standards.

Listening to Your Body Signals – Practical Hydration Tips

Since there is no definitive answer for hydration, it is realistic to adjust based on one's body condition. The first criterion is thirst. Thirst is the most basic signal of dehydration sent by the body, and simply drinking water when feeling thirsty is sufficient to maintain most of the fluid balance. The second criterion is urine color. A light yellow indicates an appropriate hydration level, while dark yellow can signify dehydration, and clear urine may indicate over-hydration. Additionally, the fluid from food is important. Vegetables and fruits with high water content, such as watermelon, cucumber, tomato, and cabbage, can account for a significant portion of daily hydration. In fact, individuals maintaining a typical diet obtain more than 20% of their daily fluids from food. It is preferable to consume fluids in small amounts frequently rather than drinking a lot at once, as the kidneys may feel burdened when processing large quantities at once. Developing a habit of drinking water naturally after waking up, before and after meals, and before and after exercise can help maintain fluid balance in the body. Especially during intense exercise, it is recommended to drink about 100 to 200ml of water every 15 to 20 minutes.

Too much of anything is as bad as too little.

Insufficient water intake is a problem, but excessive consumption can also harm health. A notable example is hyponatremia. Drinking an excessively large amount of water in a short period can dilute sodium levels in the blood, leading to increased cellular fluid, which can result in brain edema or seizures, and in severe cases, even coma. This is particularly a concern after extreme exercises like marathons when people tend to overhydrate. Additionally, excessive fluid intake late at night can negatively impact sleep quality. When drinking a lot of water, frequent bathroom trips can interrupt deep sleep. Experts recommend reducing fluid intake after 4 PM, or drinking in smaller amounts.

Conclusion - Practicing to Find 'The Standard of My Body'

There is no fixed answer to how many liters of water one should drink in a day. Average figures can serve as a reference, and what is important is to adjust fluid intake according to one's lifestyle and body condition. It is necessary to develop a habit of flexibly replenishing fluids considering thirst, urine color, exercise levels, and weather. While hydration is essential for maintaining a healthy life, it is considered a true practice of hydration health to communicate with one's body and drink water rather than rely on a simple formula.