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Evidence Based
Drink 8 Glasses of Water a Day: Fact or Fiction?
You may have heard of the 8x8 rule. It states that you should drink eight 8-ounce glasses of water per day.
That's half a gallon of water (about 2 liters).
This claim has become somewhat of an accepted wisdom and is very easy to remember. But is there truth to this advice or is it just a myth?
One theory suggests it may have originated in 1945, when one research organization released a report stating that the average person needs to consume 1 ml of water per You do not have permission to view the full content of this post. Log in or register now. of food they consume.
For someone eating a diet of 2,000 calories per day, this adds up to 2,000 ml (roughly 64 oz), or eight 8-oz glasses.
But the report also declared that much of this water could be obtained from foods you consume.
Another probable origin of the 8x8 rule is the work of a nutritionist named Dr. Frederick Stare. He coauthored a book published in 1974 that recommended drinking six to eight glasses of water per day.
The book also pointed out that fruits and vegetables, as well as other beverages, are high in water.
However, this part of the story seems to have been neglected when information from this book spread to the public, researchers and health organizations.
BOTTOM LINE:It's unknown where the recommendation to drink eight 8-oz glasses of water per day comes from originally, but a couple of theories exist.
It reviewed dozens of studies, surveys and articles, finding absolutely no scientific evidence suggesting that you need to drink eight 8-oz glasses of water per day for adequate water intake.
However, it must be noted that this finding is limited to healthy, albeit mostly sedentary adults living in a mild climate.
While there are certainly circumstances in which water needs increase, healthy men and women generally don't need to be consuming water in such large quantities.
On the other hand, not drinking enough water can cause mild dehydration, defined as the loss of 1–2% of body weight due to fluid loss. In this state, you may experience fatigue, headache and impaired mood (You do not have permission to view the full content of this post. Log in or register now., You do not have permission to view the full content of this post. Log in or register now.).
But in order to stay hydrated and avoid mild dehydration, you don't need to rigorously follow the 8x8 rule. Luckily, you have a built-in instinct called thirst.
For this reason, most people don't need to worry about their water intake — thirst will tell you when you need water.
BOTTOM LINE:There is no scientific evidence to support the 8x8 rule. Water intake varies by individual and you should let thirst guide your intake.
These beverages only become significant diuretics when you consume them in large amounts. Diuretics are substances that increase fluid loss by making you pee more often.
A lot of the foods you eat also contain significant amounts of water.
How much water you get from food depends on the amount of water-rich foods you eat. Fruits and vegetables are particularly rich in water, and foods like meat, fish and You do not have permission to view the full content of this post. Log in or register now. also have a relatively high water content.
Lastly, some amount of water is produced within your body when you metabolize nutrients. This is referred to as metabolic water.
In sedentary people, daily fluid intake from drinking water and other beverages is estimated to be around 70–80%, while foods are thought to account for about 20–30% (You do not have permission to view the full content of this post. Log in or register now., You do not have permission to view the full content of this post. Log in or register now.).
In the US, the proportion of water people get from food intake is estimated at around 20%, much lower than in some European countries.
People who get a low amount of water from foods need to drink more than those who eat more water-rich foods (You do not have permission to view the full content of this post. Log in or register now.).
BOTTOM LINE:Besides water, other foods and beverages you ingest also contribute to your overall daily intake of fluids and help keep you hydrated. Some water is also created within your body through metabolism.
Drinking Enough Water Has Some Health Benefits
You need to be drinking enough water to stay optimally hydrated.
Generally speaking, that means replacing the water you lose through breath, sweat, urine and feces.
You do not have permission to view the full content of this post. Log in or register now., including:
- Weight loss: Drinking enough water may help you You do not have permission to view the full content of this post. Log in or register now., reducing appetite if consumed before a meal and lowering the risk of long-term weight gain (You do not have permission to view the full content of this post. Log in or register now., You do not have permission to view the full content of this post. Log in or register now., You do not have permission to view the full content of this post. Log in or register now.).
- Better physical performance:Modest dehydration may impair physical performance. Losing only 2% of your body's water content during exercise may increase fatigue and reduce motivation (You do not have permission to view the full content of this post. Log in or register now., You do not have permission to view the full content of this post. Log in or register now., You do not have permission to view the full content of this post. Log in or register now.).
- Reduced severity of headaches: For those prone to headaches, drinking additional water may reduce the intensity and duration of episodes. In dehydrated individuals, water may help relieve headache symptoms (You do not have permission to view the full content of this post. Log in or register now., You do not have permission to view the full content of this post. Log in or register now.).
- Constipation relief and prevention:In people who are dehydrated, drinking enough water may help prevent and You do not have permission to view the full content of this post. Log in or register now. (You do not have permission to view the full content of this post. Log in or register now., You do not have permission to view the full content of this post. Log in or register now.).
- Decreased risk of kidney stones:Although more research is needed, there is some evidence that increasing water consumption may help prevent recurrence in people with a tendency to form kidney stones (You do not have permission to view the full content of this post. Log in or register now., You do not have permission to view the full content of this post. Log in or register now.).
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