In the UK, the NHS recommends 6 to 8 cupsThe Harvard Medical School recommends drinking 1.2 liters of fluid per day, and points out that you should also get some fluid from the food you eat. 4-6 cups per dayBut it's the more extreme advice – drinking two litres of water a day – that has taken off online.
In 2016, the idea that getting most of your hydration from water is beneficial was debunked by Dr Stuart Galloway, an associate professor of physiology, kinesiology, and nutrition at the University of Stirling. His research showed that a range of drinks, including diuretic drinks such as lager and instant coffee, It did not promote additional fluid loss compared to drinking normal amounts of water..
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But because everyone has a different body type, diet, and activity level, and different environments (hot, dry, humid, etc.), it's impossible to really say how much everyone needs to drink. Most people can tell if they need more water by feeling thirsty, but this desire weakens as we age. If in doubt, for the majority of adults, the number of times you go to the bathroom can be a useful indicator of adequate hydration, says Galloway.
“It takes into account differences in fluid loss due to environment and activity level, as well as changes in fluid intake. A good rule of thumb is that if your fluid intake is adequate, you'll be going to the bathroom four to six times in a typical day.”
If you're peeing more than six times, you're overdoing it, if you're peeing less than four times, you probably need to drink more water.
“This method has some drawbacks, including influences such as changes in kidney function with age, certain medications, or ingredients in different drinks that can affect urine concentration and volume,” he warns. “So this is a rough rule of thumb rather than a precise guide.”
Urine color can also be helpful, he says, with a similar caveat: “For best results, don't rely on a single marker, but evaluate them in combination.”
About our expert, Dr Stuart Galloway
Dr Galloway is Professor of Exercise Physiology at the University of Stirling. He is also Group Leader of the University's Physiology, Exercise and Nutrition Research Group and has published over 90 peer-reviewed research articles, review articles, and book chapters. His research focuses on human nutrition and exercise metabolism, and fluid and electrolyte balance.
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Source: www.sciencefocus.com
