Debunking the 8 a Day Myth
Drink 8 8oz. glasses of water every day. That statistic gets thrown around all the time, as if someone managed to figure out the exact formula for optimal hydration on behalf of humans all across the planet. This little factoid is so commonplace people no longer even question its validity or source. I’d like to talk about the realities of hydration, and show you how to best maintain proper hydration levels. And yes, I’m here to tell you the magic 8 glasses a day aren’t so magic after all.
After doing some research, I was unable to find a single official source or study pointing to 8 glasses a day being the right amount. Many factors, including body type, gender, lifestyle, diet, metabolic rate, and climate have a significant impact on the amount of water your body needs.
Dr Raymond Peat states: The amount of water a person needs is extremely variable, depending on things such as metabolic rate, activity, and the temperature and humidity of the air. Working hard in hot, dry weather, it’s possible to drink more than two quarts per hour for more than eight hours, without forming any urine, because all of the water is lost by evaporation. But in very hot, humid weather, a person with a low metabolic rate can be endangered by the smallest amount of water (e.g., “Meteorological relations of eclampsia in Lagos, Nigeria,” Agobe, et al., 1981).
Now that we’ve debunked this common misconception, it is time to learn about how hydration really works.
When cells in your body create energy using oxygen and sugar, water is a byproduct. Therefore, your cells are constantly producing water themselves, leading to the body being composed of around 2/3s water. I’m not saying don’t drink water, but first be aware that the body makes a decent amount on its own. When we exert any physical energy or process foods, fluids deplete, meaning we need to refill our inner energy tanks. Pure water is NOT always the best option for doing so. Sodium, as in salt, is essential as is glucose, particularly after strenuous activity. Another interesting thing to think about is that many foods inherently contain extremely high levels of water. Watermelon can have up to 92% water and contain other essential nutrients, making it an ideal sources for fluid rejuvenation.
When we overhydrate we throw off our electrolyte balance and our extracellular fluids become too dilute. This is especially dangerous for our brain cells. Too much water also signals a stress response in our body. The hormones that deal with stressors are benign activated putting us in a hypometabolic state. The more water, the more the problem continues. Over hydration commonly occurs in people on low sodium diets.
Tip: Try drinking a glass of freshly squeezed (and well- strained) orange juice with a pinch of salt to truly hydrate. Coconut water (with a bit of salt) can also be great for heathy hydration. Also, recommend drinking sparkling mineral water to get a bit of protective CO2 in addition to some needed minerals.
Though this may be a little unpleasant to some, urine color can be a quality measure of hydration level. Clear urine means the body is simply passing water directly through your system, while dark yellow urine indicates insufficient water volume. Urine should be light yellow in color, allowing for removal of harmful toxins and indicating satisfactory hydration.
Hydration boils down to a simple idea that I return to time and time again; listen to your body. If drinking 8 glasses a day makes you feel at your best, by all means please continue to do so. Drinking when thirsty is also a great way to ensure proper hydration, thirst being the biological mechanism telling our brain to intake more H20. Don’t feel like a slave to any number or style of water intake, as some people may need to drink less water due to high levels of H20 already present in their diet, while some need much more due to an extremely active lifestyle. Rule of thumb: Don’t over due it! Drinking too much water can actually be harmful and stressful on the body. Too much water can be damaging to the cells themselves. Drink when you feel thirsty!
When people force themselves to drink a certain amount of water every day, even when they don’t feel thirsty, they are activating complex adaptive processes unnecessarily. Thirst is the best guide to the amount of fluid needed.- Dr Raymond Peat
So listen to your body, find what works for you, and don’t feel like you need to be a slave to 8 glasses a day. There is no magic number! That being said, remember your body is like a machine, without the right fuels it will never run its best. Happy stress-free hydrating!
On a side note if you feel thirsty all the time and the feeling refuses to go away, consult a physician as it may be an indicator of more serious health issues.