For years, we’ve heard the rule: “Drink 8 glasses of water a day.” But the truth is, hydration isn’t a one-size-fits-all formula. Your body’s water needs depend on your lifestyle, environment, and even the food you eat. So instead of obsessing over a magic number, here’s what truly matters when it comes to staying hydrated.

Why Your Body Needs Water

Water does more than quench your thirst — it powers almost everything your body does. It helps regulate temperature, supports digestion, boosts energy levels, cushions your joints, and keeps your skin looking fresh. Even slight dehydration can trigger headaches, fatigue, dizziness, or loss of focus.

The “8 Glasses” Myth  And What Actually Matters

The 8-glass recommendation is simply a general average. Some people need more, others need less. Your hydration needs depend on:

• Activity level – The more you move, the more fluids you lose.

• Climate – Hot or humid weather increases sweat and fluid loss.

• Diet – Water-rich foods like fruits, soups, and vegetables reduce your need to drink.

• Body size – Larger bodies generally require more fluid.

• Pregnancy & breastfeeding – These naturally increase water needs.

Instead of memorizing a number, adapt your water intake to your daily lifestyle and environment.

What About Electrolytes?

Hydration isn’t just about drinking water — electrolytes matter too. These are essential minerals like sodium, potassium, magnesium, and chloride that help your body maintain fluid balance, support nerves, and keep muscles functioning smoothly.

When you sweat heavily, exercise intensely, or lose fluids due to illness, your body loses both water and electrolytes. That’s why sometimes drinking plain water alone won’t make you feel fully rehydrated.

You may need extra electrolytes if you:

• Exercise for more than 45–60 minutes

• Live in a hot or humid climate

• Sweat a lot

• Experience diarrhoea or vomiting

• Feel lightheaded or thirsty even after drinking water

Natural electrolyte sources include:

coconut water, watermelon, bananas, citrus fruits, avocados, yogurt, tigernuts, and even homemade oral rehydration solutions.

Electrolytes help your body hold onto water and use it effectively making them an important part of true hydration.

So How Much Water Do You Actually Need?

While everyone is different, here’s a simple guide:

• Listen to your body — thirst is your natural signal.

• Check your urine — pale yellow means hydrated; dark means you need more fluids.

• Aim for 1.5–2.5 litres daily, adjusting based on activity and climate.

• Increase your intake if you exercise, stay in the heat, are unwell, or eat salty/spicy foods.

You Don’t Have to Drink Only Plain Water

Hydration comes from more than just water. Herbal teas (like hibiscus or mint), smoothies, juicy fruits, soups, and coconut water all count toward your daily fluid intake  just go easy on sugary drinks.

Signs You May Not Be Drinking Enough

• Dry lips or mouth

• Headaches or dizziness

• Constipation

• Fatigue or low energy

• Dark yellow urine

• Dry or dull skin

Your body often sends gentle warnings before dehydration becomes serious.

Final Thoughts

Hydration is personal. Forget the strict “8 glasses” rule and pay attention to what your body truly needs. Drink consistently, include water-rich foods, and remember that electrolytes help your body absorb and use water effectively. Staying hydrated is all about balance not just numbers.

Source: Maame Nyarko