Drinking enough water has become something of a status symbol (see the Stanley water bottle going viral). But while the old âdrink eight glasses of water a dayâ line has reigned supreme for many years now, Emily Leeming, PhDâwhose book Genius Gut will be released next monthâpoints out that this is an arbitrary number and not based on any real evidence.
âWe each have different fluid needs based on the size of our bodies, and our own needs can change day-to-day too,â she explains. âThat can include how hot the weather is, how much salty food youâve eaten, and how much exercise youâve done.â
During the summer, when temperatures rise, youâll need to drink more water than on a similar day during winter. In the US, 75% of people are chronically dehydrated, while in the UK, 60% drink less than a single glass of water a day. Whatever your personal metrics, that isnât enough.
Signs that you are dehydrated include headaches, thirst, and difficulty focusingâeven a 2% loss in hydration can make you feel tired and sluggishâbut Dr. Leeming says the best way to assess is by looking at the color of your urine.
âWhen youâre hydrated, your wee will be the color of translucent, pale lemonade,â she explains. âWhen you need to drink more, it will be dark yellow, so apple juice color or darker. And when youâre drinking too much water, it will be completely clear.â So instead of counting your glasses, commit keeping tabs on your urine and acting accordingly.
âHydration doesnât have to come in the form of just water, either; coffee and tea count too,â Dr. Leeming says. âWhen itâs hot, you can add herbal teas to cold iced water instead of hot, for a cool flavored drink.â Other ways to add interest to your water include adding slices of lemon, cucumber, mint, or basil, or try Artahâs Cellular Hydration, which is packed with electrolytes to supercharge your hydration status.
This article first appeared on British Vogue.
