In the ‘70s, Dr. Fredrick J. Stare promoted the idea of eight glasses of water a day, but this leaves some questions. How big are the glasses? Does a 5’3” sedentary person need the same eight glasses as a 6’4” basketball player?
The Institute of Medicine’s (IOM) water intake recommendations are 13-16 cups of water per day for men and 9-11 cups for women. To understand this in volume, consider that a restaurant water glass holds roughly 2 cups, and eight of these glasses meets the IOM’s maximum recommendations for men.[3]
If you’re thinking, “Whoa, that’s a lot of water to drink,” don’t worry. This is a guide for the total amount of water you need per day, including what you get from the food you eat and other beverages. Your body is the best guide for hydration. Drink when you’re thirsty, but make sure to check in with yourself and try a sip of water once in a while — it may be the trigger that lets you know you need water!
Also, consider that when your body is in ketosis it needs more water. If you’re eating a keto diet, don’t be surprised if you’re thirstier, or if your pee color shows you need to drink more. Learn more about ketosis and how it can affect your body.
DOES IT HAVE TO BE WATER?
You’ve heard that drinks with caffeine, like coffee and soda, can actually dehydrate you. But some studies contradict that idea.
One study of people given different combinations of fluids found no difference in the level of hydration between those that drank caffeinated beverages and those that didn’t.[4] Another study compared people who drank a combination of drinks that included plain water with those who drinking things other than water, and found no difference in hydration levels between the groups after a day of study.
Of course, too much caffeine is going to make you jittery, and sweet or creamy drinks can be a source of excess calories and sugar. When you’re thirsty, water is the healthiest bet.
The Institute of Medicine’s (IOM) water intake recommendations are 13-16 cups of water per day for men and 9-11 cups for women. To understand this in volume, consider that a restaurant water glass holds roughly 2 cups, and eight of these glasses meets the IOM’s maximum recommendations for men.[3]
If you’re thinking, “Whoa, that’s a lot of water to drink,” don’t worry. This is a guide for the total amount of water you need per day, including what you get from the food you eat and other beverages. Your body is the best guide for hydration. Drink when you’re thirsty, but make sure to check in with yourself and try a sip of water once in a while — it may be the trigger that lets you know you need water!
Also, consider that when your body is in ketosis it needs more water. If you’re eating a keto diet, don’t be surprised if you’re thirstier, or if your pee color shows you need to drink more. Learn more about ketosis and how it can affect your body.
DOES IT HAVE TO BE WATER?
You’ve heard that drinks with caffeine, like coffee and soda, can actually dehydrate you. But some studies contradict that idea.
One study of people given different combinations of fluids found no difference in the level of hydration between those that drank caffeinated beverages and those that didn’t.[4] Another study compared people who drank a combination of drinks that included plain water with those who drinking things other than water, and found no difference in hydration levels between the groups after a day of study.
Of course, too much caffeine is going to make you jittery, and sweet or creamy drinks can be a source of excess calories and sugar. When you’re thirsty, water is the healthiest bet.
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