You’ve heard it countless times: “Drink 8 glasses of water a day.” But is that really true for everyone?
Well, no. It’s one-size-fits-all advice that simply doesn’t fit all. In reality, how much water you need depends on a variety of factors, like your age, body size, activity level, and overall health. So, the question isn’t just “Are you drinking enough water?” It’s “Are you drinking the right amount of water for your unique body?”
Here’s how to figure out whether you’re hydrated and, if not, how to fix it for good.
To stay hydrated, forget the “8 glasses a day” rule and personalise your water intake based on factors like age, body size, and activity level. Use cues like urine colour, energy levels, and skin health to assess your hydration, and build long-term habits that fit your lifestyle.
Are You Really Hydrated?
Dehydration can sneak up on you. A lot of people walk around every day mildly dehydrated without realising it—leading to fatigue, brain fog, dry skin, and even increased cravings. You might think you’re fine because you drink when you’re thirsty, but thirst is a late-stage sign of dehydration. By the time you feel it, your body is already behind.
Let’s explore how to assess your hydration status and what might be holding you back from drinking enough.
The Problem with “8 Glasses a Day”
The “8 glasses of water a day” rule is outdated and too simplistic. It assumes that everyone, regardless of size, age, or lifestyle, needs the same amount of water, which just isn’t true. Someone who’s 6 feet tall and works out daily is going to need a very different amount than someone who’s 5 feet and sedentary. Yet many people follow this rule, thinking that if they hit the magic 8, they’re covered.
The reality? Sticking to this guideline might mean some people are still dehydrated while others are drinking way more than they need. Either way, the result isn’t optimal. You might even be overloading your kidneys with unnecessary work or failing to flush out toxins effectively.
How to Tell if You’re Hydrated
The good news is, you don’t need a fancy test to determine whether you’re getting enough water. Just a few simple observations will do the trick.
Look at:
- Urine Colour: Light yellow is ideal. If it’s dark, you’re dehydrated; if it’s clear, you might be overhydrated.
- Energy Levels: Low energy or persistent tiredness can be signs of dehydration.
- Dryness: Notice dry skin, lips, or eyes? This could mean your body is low on fluids.
- Frequent Headaches: Dehydration is a common trigger for headaches and migraines.
Use the infographic I’ve provided to make this easier. It shows exactly what to look for, and when you should drink more (or less).
The Solution: Personalise Your Hydration Needs
Forget the cookie-cutter approach of “8 glasses a day.” Here’s how to find your sweet spot based on your unique body and lifestyle:
- Age: Older adults tend to feel less thirsty, even when dehydrated. You may need to make a conscious effort to drink regularly.
- Body Size: Larger bodies have more cells, muscles, and blood to hydrate. A bigger person will naturally need more water.
- Activity Level: The more you move, the more you sweat. Physical activity increases the demand for hydration. If you’re active, drink extra to replenish what you lose during exercise.
- Health Conditions: Certain conditions like diabetes, kidney disease, or medications can affect your water needs. Always consult a healthcare professional if you’re unsure.
Key Long-Term Hydration Habits
You’re more likely to stay hydrated if you make it part of your daily routine rather than a one-time effort. Here are some practical habits to help:
- Start Your Day with Water: Make a glass of water the first thing you drink in the morning to kickstart hydration.
- Carry a Reusable Water Bottle: Having water on hand throughout the day helps you sip consistently.
- Track Your Intake: Apps or a simple checklist can help you stay on top of how much you’re drinking.
- Eat Water-Rich Foods: Add foods like cucumbers, melons, oranges, and strawberries to your meals to boost your water intake without drinking more.
- Flavour Your Water: If plain water is too boring, try adding slices of lemon, lime, or mint to make it more appealing.
Hydration Tips for People Over 50
If you’re over 50, it’s important to understand that your body may be less sensitive to thirst signals. Here’s how to ensure you stay hydrated as you age:
- Drink Before You’re Thirsty: As thirst becomes a weaker signal, it’s helpful to have a regular drinking schedule rather than waiting for thirst.
- Hydrate Before and After Physical Activity: This is especially important if you’re doing outdoor activities or exercise.
- Pay Attention to Hot Weather: Older adults are more prone to dehydration during hot weather. Be sure to increase your intake during heatwaves or while spending time in the sun.
Why People Fail to Stay Hydrated (And What to Do About It)
Even with the best of intentions, life often gets in the way of proper hydration. Here are some common pitfalls and how to overcome them:
- You Forget: Solution? Set reminders on your phone or put a water bottle where you’ll see it.
- You Don’t Like the Taste of Water: Add flavourings or switch to sparkling water if that’s more enjoyable.
- You’re Too Busy: Integrate hydration into your routines. For example, drink water when you sit down to work or have a glass before each meal.
- You Think You’re Drinking Enough: Many people assume they’re fine, but check your urine colour regularly to be sure.
Case Study: How John Fixed His Hydration and Boosted His Energy
John, a 55-year-old professional, always felt sluggish in the afternoons. He tried different diets, workouts, and even supplements, but nothing seemed to work. After a session with us, we realised that he wasn’t drinking nearly enough water for his body size and active lifestyle. By following a personalised hydration plan, including drinking consistently throughout the day and adding water-rich foods, John’s energy levels skyrocketed. He felt more focused at work and had better results from his workouts—all from a simple hydration fix.
The Science of Hydration
The science behind hydration is simple: every cell in your body needs water to function. When you don’t drink enough, it affects everything from your skin to your cognitive performance. According to studies, even mild dehydration can impair brain function and reduce your mood . Additionally, water is critical for digestion, circulation, and body temperature regulation .
Your kidneys work to balance the amount of water in your body. When you drink too much, they remove the excess. When you drink too little, your body holds onto water, causing bloating and fatigue. Staying hydrated allows your organs to function optimally and reduces strain on your body’s systems .
Why Meal Plans Don’t Work—And What You Really Need Instead
Many people seek meal plans, hoping for a structured solution to health and weight issues. But the reality is, rigid plans are almost impossible to follow long-term. As soon as you’re invited to a work lunch or a dinner with friends, your plan falls apart. You feel like you’ve failed, and often, this feeling of failure leads to giving up entirely.
Here’s the better approach: Rather than following strict plans, focus on intuitive eating—learning to listen to your body’s hunger cues, eating nutrient-dense meals that satisfy you, and allowing flexibility for real-life situations.
Ready to Take the Next Step? Let’s Hydrate and Thrive Together!
If you’re ready to optimise your hydration and take control of your overall health, I’m here to help. With my coaching approach, we’ll work together to build sustainable hydration habits that fit into your lifestyle, along with other health strategies to help you feel your best every day.
Click here for 2 weeks of free coaching and take your hydration to the next level!
References:
- Benton, D., & Young, H. (2015). Hydration, cognitive performance, and mood. Frontiers in Nutrition, 2, 1-10. Available at: https://www.frontiersin.org/articles/10.3389/fnut.2015.00013/full
- Popkin, B. M., D’Anci, K. E., & Rosenberg, I. H. (2010). Water, hydration, and health. Nutrition Reviews, 68(8), 439-458. Available at: https://academic.oup.com/nutritionreviews/article/68/8/439/1917983
- Jequier, E., & Constant, F. (2010). Water as an essential nutrient: The physiological basis of hydration.