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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics

Diet

Hydration Facts: How Much Water Do You Really Need?

We’ve all heard “drink more water,” but how much is enough? Let’s decode real hydration needs for a healthier you.

Introduction

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Water regulates body temperature, flushes out toxins, cushions joints, and aids digestion. Even slight dehydration can impact your energy and focus.

Water = Life. But Why? 

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“8 glasses a day” is a general guideline. However, your actual water needs depend on your activity level, body weight, and climate.

The 8-Glass Rule: Myth or Truth?

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The general recommendation is for Men approx. 3.7 litres/day, and for Women: approx. 2.7 litres/day; this also includes water from food and beverages too.

How Much Water Do You Need Daily? 

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Symptoms and signs include dry mouth, frequent headaches, fatigue and dark yellow urine. These are your body’s SOS signals for water.

Signs You’re Not Drinking Enough 

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Exercise increases water loss through sweat, so replenish with an extra 500–1000 ml per hour of intense activity, especially in hot weather.

Hydration for Active People

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Yes, overhydration can dilute sodium levels, causing an imbalance. Listen to your body and thirst signal, and don’t force water down unnecessarily.

Can You Drink Too Much Water?

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1) Start your day with water. 2) Carry a bottle everywhere. 3) Add fruits like cucumber, lemon, or mint for flavour. 4) Eat water-rich foods like watermelon and soups.

Smart Ways to Stay Hydrated

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Yes, but in moderation. Herbal teas & coconut water hydrate, but caffeine and sugary drinks should be limited; instead, opt for coconut water or lemon water.

Tea, Coffee & Juices, Do They Count?

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Don’t wait till you’re thirsty; build a water habit throughout the day for better skin, digestion, mood, and metabolism.

Conclusion

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