Building on last week’s post, where we learned about the benefits of water and how it helps your body, this week we explore whether 8 glasses of water is really the magic number.

Drinking water and staying well hydrated is an underrated way to think clearer, feel better, boost energy, and improve your health, from better bowel movements to improved blood pressure, and plenty in between.

(Short on time? Click here for The Bottom Line)

You have probably heard somewhere or the other that drinking 8 glasses of water every day is the right amount. While this is certainly a good target and not a bad starting point, the truth is some adults might need more, and some might need less.

It really depends on your medical conditions, how active you are, your overall health, and what kind of climate you live in. For example, if you have certain heart or kidney diseases, it is important to review your specific daily water/fluid targets with your doctor.

And many of you know how dry Alberta is, which makes keeping hydrated here even more important!

If having a target number of glasses, mL, ounces, or whatever amount of water per day is helpful for you, we’ll cover what to aim for below. Otherwise, instead of forcing down 8 glasses, making sure you get enough water (and fluids) to prevent dehydration and be well hydrated, may be a more effective and sustainable strategy.

Good News: eating more fruits and vegetables adds to your overall water intake, and daily fluid intake can include water and other liquids too.

Targets for Daily Water Intake:

  • Adult Women (18+) ~ 9 cups (2.25L)
  • Adult Men (18+) ~ 12 cups (3L)

Again, these are goals and totals to aim for, but do not add pressure or stress for the sake of reaching the numbers. Focus on keeping hydrated and ahead of your thirst signals.

What about those other liquids? Caffeinated beverages such as tea, coffee, soda, and energy drinks, do not necessarily cause dehydration. You still do get the fluid intake, but it does not replace water either.

So, are you hydrated or dehydrated?

If you are well hydrated and have enough water every day, you will likely feel thirsty less often, pee multiple times throughout the day, and generally feel well overall.

If you are dehydrated (more fluid out than in) you may:

  • Feel thirsty more often
  • Have dry mouth and lips
  • Feel lightheaded or dizzy
  • Have more headaches or feel extra tired
  • Have dark, smelly urine
  • Have lower blood pressure
  • Feel faster/higher heart rate

Keep these signs in mind throughout your day. You may also consider checking in on the colour of your urine. A clear or pale yellow colour is a good sign that you are well hydrated.

Paying attention to this or any of the signs above, is an excellent first step towards helping you drink water daily and consistently. The more awareness we bring to our habits and behaviours, the more potential success we have with positive health behaviour changes long term.

The Bottom Line

Hydration varies from person to person and multiple factors play a role in determining how much water (and fluid) you need every day. Targets to aim for are ~9 cups a day for women and ~12 cups a day for men, but don’t let these numbers create too much stress. Stay on top of your thirst, prevent dehydration, and watch for clear or pale yellow urine to know you are on the right track.