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Drinking water is a bit like breathing: we know it’s vital, but we don’t always remember to do it. Nevertheless, hydration plays a key role in the functioning of our bodies, from our brains to our skin, muscles, and organs. One question remains: How many glasses of water do we really need to drink every day to stay healthy? While the rule of 8 glasses a day is often cited, the reality is a little more nuanced.
Why is hydration important?
Our bodies are about 60% water. Every cell, organ, and bodily function depends on this precious liquid to function properly. Water plays a fundamental role in:
Regulating body temperature
Transporting nutrients and oxygen in the blood
Eliminating waste products through the kidneys
Proper joint function
Digestion and metabolism
Without adequate hydration, our entire body basically slows down. The skin becomes dull, energy levels drop, concentration wanes, and the risk of headaches increases. So yes, drinking water is a serious matter!
The famous rule of 8 glasses of water per day
You’ve probably heard that you need to drink 8 glasses of water a day to stay healthy. This recommendation is based on an overall estimate of the body’s water requirements, which is around 2 liters per day. A glass of water contains an average of 250 ml, so we quickly arrive at the famous 8 glasses. This rule is based on general studies showing that the average person loses about 2 liters of water per day through breathing, sweat, urine, and bowel movements. To compensate for this loss, it would be necessary to restore the balance by drinking 2 liters of water. Except… our water requirements are not universal. They depend on several factors, such as your weight, physical activity, the outside temperature, and even your diet.
How to calculate your actual water requirements
If you want to take a more individual approach, there is a simple method you can use: it is recommended to drink between 30 and 40 ml of water per kilogram of body weight. Let’s take an example:
A person weighing 70 kg should consume between 2.1 liters (70 x 30 ml) and 2.8 liters (70 x 40 ml) of water per day.
A person weighing 90 kg therefore needs 2.7 to 3.6 liters of water per day.
And that’s not all! Certain factors increase this requirement:
Physical activity: When you exercise, your body loses water through sweat. It is recommended that you drink an additional 500 to 1000 ml per hour of exercise.
Climate: If you live in a hot or humid region, your water requirements naturally increase.
Diet: Certain foods such as fruits and vegetables (melon, watermelon, cucumber, lettuce) are rich in water and contribute to hydration. About 20% of our daily water intake comes from our food.
Pregnancy or breastfeeding: Pregnant or breastfeeding women have increased water requirements (about 2.5 to 3 liters per day).
Signs that you are dehydrated
It is not always easy to tell if you are dehydrated, but certain signs should alert you:
Dry mouth
Dark urine (if your urine is dark yellow, this is a sign that you are dehydrated)
Unexplained fatigue
Headaches
Dull or dry skin
Cravings (yes, dehydration is often confused with hunger)
A little tip: if you wait until you’re thirsty to drink, it’s already too late! Thirst is a sign that your body is already lacking water.
The risks of insufficient fluid intake
Mild dehydration can lead to a lack of energy, difficulty concentrating, and headaches. In the long term, insufficient water intake can have the following consequences:
Kidney problems (e.g., kidney stones)
Digestive problems (such as constipation)
An increased risk of cardiovascular disease
Declining physical and mental performance
Conversely, it is also possible to drink too much. Overhydration is rare, but it can lead to an imbalance of electrolytes (especially sodium) and result in hyponatremia, a serious condition. Don’t worry, you really have to drink a lot to get to that point.
How to incorporate more water into your daily routine
If drinking 2 to 3 liters of water per day seems impossible, here are some simple tips:
Start the day with a large glass of water: After a night’s sleep, your body is naturally dehydrated.
Add fruit or herbs: A little lemon, mint, or cucumber will give your water more flavor.
Drink a glass before every meal: This will keep you hydrated without having to think about it.
Use a reusable water bottle: Having a water bottle on hand will encourage you to drink more often.
Eat water-rich foods: Cucumbers, watermelons, melons, and oranges are your best allies.
So, how many glasses of water should you drink every day? The 8-glass rule is a good starting point, but ideally, you should listen to your body and adjust your consumption according to your activity, diet, and environment.
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