📅 December 13, 2025 • 11 min read • Hydration
Hydration Myths: How Much Water Do You Really Need?
Is 8 glasses a day really necessary? Discover the truth about hydration, water needs, and common myths. Learn how to optimize your fluid intake for health and performance.
Common Hydration Myths
- Myth: You must drink 8 glasses a day.
Fact: Needs vary by person, activity, and climate. - Myth: Thirst means you’re already dehydrated.
Fact: Thirst is a normal signal to drink, not a sign of danger. - Myth: Coffee and tea dehydrate you.
Fact: Caffeine has a mild effect, but these drinks still count toward hydration. - Myth: Clear urine means perfect hydration.
Fact: Light yellow is normal and healthy.
How Much Water Do You Need?
General guideline: 30–35 ml per kg body weight per day. For a 70 kg person, that’s about 2.1–2.5 liters. Needs increase with heat, exercise, and illness.
| Body Weight (kg) | Recommended Water (L/day) |
|---|---|
| 50 | 1.5–1.8 |
| 70 | 2.1–2.5 |
| 90 | 2.7–3.2 |
Factors Affecting Water Needs
- Physical activity
- Hot or humid weather
- Illness, fever, or vomiting
- Pregnancy or breastfeeding
- High-protein or high-fiber diet
Signs of Dehydration
- Dark yellow urine
- Dry mouth or lips
- Headache or dizziness
- Fatigue
- Confusion (in severe cases)
Tips for Staying Hydrated
- Drink regularly throughout the day
- Carry a water bottle
- Eat water-rich foods (fruits, vegetables, soups)
- Listen to your thirst
- Increase intake in heat or during exercise
Key Takeaway
Hydration needs sĂş individuálne. PoÄŤĂşvaj svoje telo, sleduj moÄŤ a prispĂ´sob prĂjem podÄľa aktivity a prostredia.