Hydration myths busted: How much water do you really need?
Photo: Do you need to drink 2 liters of water a day? (Freepik)
Many people rely on the 8 glasses of water a day rule, but there is no universal standard. The body’s fluid needs depend on weight, physical activity, climate, and even age, explains Ukrainian cardiologist Olena Solomko.
Is drinking too much water safe?
According to the specialist, water needs rise sharply in hot weather or during intense exercise. At the same time, after age 50, the thirst mechanism gradually weakens, so people may not notice dehydration.
For this reason, older age is considered a risk factor for dehydration, a condition that can negatively affect the heart, blood pressure, and overall well-being.
However, overconsumption of water is also unsafe. People with kidney or cardiovascular conditions, or those taking certain medications (including anti-inflammatory drugs), should be cautious.
Excess fluids can place additional strain on the body and worsen the course of chronic illnesses.
Best ways to stay hydrated
The cardiologist emphasizes that plain water remains the best way to maintain balance without extra calories or caffeine.
But not everyone knows that about 20% of daily fluid intake comes from food, including soups, vegetables, and fruits. The rest can come from various drinks.
Tea, coffee, or juices also count toward overall hydration, as long as sugar intake stays moderate.
In winter, many people naturally drink less, which is normal as the body conserves heat. If water is hard to drink, the doctor advises not forcing it, but seeking alternatives.
Tips to maintain hydration in cold weather
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Choose warm water or herbal teas, adding lemon or ginger
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Eat more soups and juicy vegetables
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Monitor urine color – light straw indicates sufficient hydration; dark signals a lack of fluids
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Create simple habits, e.g., a glass of water right after waking up helps the body gently “start up”
The main advice from the doctor: don’t feel pressured to drink exactly two liters. It is far more important to listen to your body, respond to thirst, and pay attention to your overall condition.
Read also: Morning mistake: 6 drinks you should never have on empty stomach
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
