How much water should you really drink per day?
The "8 glasses a day" thing — is that actually based on science or is it one of those nutrition myths that just won't die? I drink when I'm thirsty and my pee is usually light yellow. Am I good or should I be chugging more?
The 8 glasses thing is not strongly evidence-based. A better guideline: drink when thirsty and aim for pale yellow urine. Your body is very good at regulating thirst.
General needs vary by body size, activity level, climate, and diet. Most adults need 2-3 liters total (including water from food).
For athletes it's different. I need way more than 8 glasses on running days. I go by bodyweight: half your body weight in ounces as a baseline, more during exercise.
If you eat a lot of fruits and vegetables you're getting a ton of water from food. Watermelon, cucumbers, oranges — these are like 90%+ water.
On keto you need MORE water because you're not retaining as much. Plus electrolytes become way more important. I aim for a gallon a day.
I just carry a 32oz bottle and try to fill it 3 times. Easy to track without overthinking it.
Coffee and tea DO count toward hydration btw. The "coffee dehydrates you" thing is a myth at normal consumption levels. The water content more than offsets the mild diuretic effect.
Good to know! I drink a lot of tea so glad that counts. Sounds like I'm doing fine just going by thirst and urine color.
Overhydration is actually a thing too (hyponatremia). Don't force yourself to drink way beyond thirst. Your kidneys are smart — trust them.