How much water should you drink? Myths and facts explained

Table of contents:

• Debunking myths about water intake
• Recognizing dehydration and its symptoms
• Water versus other beverages
• Hydration during exercise
• Understanding over-hydration

Debunking myths about water intake

The commonly cited advice to drink eight glasses of water daily is not universally applicable. Hydration needs vary based on age, climate, activity, and individual health. Dr. Jane Thornton suggests relying on thirst as a natural indicator.

• Hydration also comes from food, such as fruits and vegetables, and beverages like tea and coffee.
• Children and older adults may need additional reminders to drink water.
• Extreme heat or strenuous activity increases water requirements.

Professor Stephen Cheung adds that constant drinking is unnecessary for most healthy individuals. Your body efficiently signals when hydration is needed.

Recognizing dehydration and its symptoms

Dehydration often begins with mild symptoms. Early signs include headaches, difficulty concentrating, and irritability. Severe dehydration can cause darker urine, dizziness, and extreme fatigue.

In rare cases, dehydration may lead to organ failure. Certain medications, such as antidepressants, can increase dehydration risk. Fluids are critical for regulating body temperature, supporting joints, and delivering nutrients to organs.

• Mild signs: headache, lack of focus, irritability.
• Severe signs: dizziness, fatigue, dark urine.

Water versus other beverages

Water is the best choice for hydration. Dietitian Emily Campbell recommends enhancing water with lemon or lime while avoiding sugary drinks. Electrolytes, such as sodium, potassium, and magnesium, balance body fluids and support cellular functions.

Thornton advises drinking water during the first hour of exercise. For longer activities, electrolyte replacements through sports drinks or foods like bananas and watermelon are beneficial.

Hydration during exercise

Hydration needs during exercise depend on activity intensity and environmental conditions. Cheung explains that the body tolerates mild dehydration even during long races. Runners can lose body weight through water loss without significant performance decline.

• Weigh yourself before and after exercise to measure water loss.
• One liter of water is needed for every kilogram lost.
• Hot and humid conditions require increased fluid intake.

For most short workouts, significant fluid replacement is unnecessary. Post-exercise hydration is usually sufficient for recovery.

Understanding over-hydration

Over-hydration, or water intoxication, is rare but possible. Cheung notes that the body regulates fluid balance effectively through the kidneys. Excess water is naturally excreted, and there are no proven health benefits to drinking beyond normal needs.

Proper hydration is about balance. Drinking according to thirst and considering activity levels ensures optimal health without overloading the system.

source: CBC