The 8 glass-a-day myth: How much water do you really need?
The ‘eight glasses of water a day’ rule doesn’t fit everyone, experts say. Hydration needs vary by lifestyle, health, and diet, with urine color being a simple indicator for water intake.
Hyderabad: Almost every healthy lifestyle guru on social media tells you to stay hydrated. But, do they ever get into the fine print on how much water you actually need? Is the general advisory of ‘eight glasses a day’ really a one-size-fits-all solution?
Turns out that the ‘general formula’ of eight glasses per day might not be a fit for all, as it totally depends on the person’s lifestyle. People must also know that sugary sodas and other synthetic soft drinks aren’t substitutes for water or fresh fruits, according to Dietary Guidelines for Indians, which was released last year by Hyderabad-based National Institute of Nutrition (NIN), says.
“Basically, it all depends on the lifestyle of the individual. If a professional spends a lot of time sitting in front of a computer, then probably 2 liters of water is fine. However, typical healthy individuals who are involved in physical labor or any other kind of outdoor activities, must consume approximately 3 liters of water per day,” says Professor, Nephrology, Nizam’s Institute of Medical Sciences (NIMS), Dr G Swarnalatha.
The senior kidney specialist also has a word of caution for those with chronic kidney diseases. “Depending on the severity of the kidney issues, I would suggest one liter to half a liter per day for such individuals. On the other hand, I would also advise more than 3 liters of water per day for people who eat a lot of protein or do heavy workouts at the gym or are into sports like running. The excess protein must be metabolized and excreted. Therefore, for such individuals, more hydration is needed,” Dr Swarnalatha points out.
So, while it is clear that the amount of hydration that one needs is quite personal, how can individuals realize that they urgently need to hydrate? “The easiest way is to check the color of your urine. If it is yellow, it is clear that you must drink water immediately,” she says.
