Hydration: Beyond the Eight Glasses Myth
The advice to drink eight glasses of water daily is so ingrained that few people question its origin. It appears to have come from a 1945 recommendation that included a crucial caveat most of this water comes from food. Your body water needs are highly individual and depend on body size, activity level, climate, and diet. Thirst is a reliable signal for most healthy people. There is no evidence that you need to drink before you feel thirsty. Your body has an exquisitely sensitive system for regulating fluid balance. The color of your urine is a practical indicator of hydration status. Pale straw-colored urine suggests good hydration. Dark yellow or amber urine indicates you should drink more. Clear urine suggests you may be drinking more than necessary. About 20 percent of your daily water intake comes from food. Fruits and vegetables are particularly hydrating, with watermelon, cucumbers, and strawberries being over 90 percent water. Soups, stews, and yogurt also contribute. Coffee and tea do not cause net dehydration. While caffeine has a mild diuretic effect, the water in these beverages more than compensates. Electrolytes are necessary for hydration. Severe overhydration without adequate electrolytes can cause hyponatremia, a potentially dangerous condition where blood sodium becomes diluted.
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