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Beat the heat: 12 or 16 cups of water daily? Here's why you need to stay hydrated

Don't wait for thirst to strike: Why water is key to optimal health

Last updated: June 12, 2024 | 17:43

Jay Hilotin, Senior Assistant Editor

5 MIN READ

The classic "eight glasses of water a day" isn't perfect. Needs vary based on factors like activity level, climate, and health conditions.

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Highlights

Staying hydrated is key to beating the summer heat.
Top tips on keeping yourself hydrated.
Know how dehydration can negatively impact exercise performance and recovery.

June usually marks the arrival of summer in the Middle East, and the accompanying heat this region is known for.

While the temperatures haven't quite hit their peak yet, offering a window for a (slightly) cooler escape, experts warn: stay hydrated, or risk succumbing to the unforgiving heat.

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This summer, make sure your adventures are fueled by water, not sweat. And if it comes to that, Dr. Neha Vyas, a UAE-based physician with Cleveland Clinic, offers advice on how to keep the right proportion of fluids in your body.

Benefits of proper hydration

Here's why you should not ignore proper hydration: Do you know that having a bad breath is a sign of dehydration? It's not just a short-term thing.

A 25-year study conducted by the US National Institutes of Health shows that people who don't drink enough fluids could face a higher risk of early aging and chronic disease.

Dehydration also impairs memory and focus. Conversely, adults who stay well-hydrated develop fewer chronic conditions, such as heart and lung disease, and live longer overall than those who don't drink enough fluids, a Harvard Health study shows.

It also helps improve weight management. Research conducted by the National Council of Aging (NCO) reveals that water is essential to almost all bodily functions, from lubricating our joints to pumping blood to our heart.

Proper hydration is also key to physical performance: The average percentage of water in the human body varies (depending on factors like age, sex, and body composition), is generally around 60 per cent. This means a significant majority of your body weight is water.

Dehydration can negatively impact exercise performance and recovery. Proper hydration helps maintain core temperature and muscle function.

In terms of overall health, studies link proper hydration to a reduced risk of headaches, kidney stones, and constipation.

Dr Vyas explained to Gulf News why you should drink water even if you’re not thirsty: “It helps maintain the right proportion of fluids in your body.”

Why do we need to drink water even when we’re not thirsty?

a. It helps maintain the right proportion of fluids in your body.

b. It keeps skin from drying out, muscles from cramping, kidneys from developing kidney stones, bowel movements from becoming hard, and keeps you feeling full longer, thus curbing your appetite.

c. It helps regulate body temperature.

d. It helps to lubricate joints.

What is the rule of thumb when it comes to hydration for children, adults, and elderly?

You must make sure that you have no medical reasons that would necessitate limiting water consumption.

Some medical conditions require that you limit your hydration to a certain amount, so you don’t become fluid overloaded or cause other disruptions in your fluid balance.

If there are no medical contraindications, then drink before you get thirsty.

More fluids need to be consumed when working in heated areas.

Increase fluid consumption when exercising.

Children: If dry tongue, if crying but no tears, no wet diapers for several hours, sunken eyes and cheeks, or trouble breathing, these can be signs of dehydration in children and babies.

Adults and the elderly can present with fatigue, poor appetite, heat intolerance, dizziness, hypotension, cramping, dark urine and constipation or kidney stones.

Elderly: They are at greater risk of dehydration as their fluid reserves are smaller and certain medical conditions such as dementia or mobility problems can limit their ability to obtain water for themselves.

Pregnant and breastfeeding women need more hydration.

12 cups

Number of cups of water daily recommended for women

What is the minimum daily water intake?

As a rule of thumb, but you should aim for a pale yellow or colourless urine colour.

The minimum daily water intake should be about 12 cups water daily for women and 16 cups water daily for men. As a rule of thumb, but you should aim for a pale yellow or colourless urine colour. Water also comes in certain foods as well – hydration can be obtained from food sources as well. Caffeinated beverages may make you more dehydrated and can cause you to need more fluids.

16 cups

Number of cups of water daily recommended for men

Hydration when flying

Hydration is the key to comfort when flying and drinking water before, during, and after a flight is the best way to care for your body while travelling.

Many frequent flyers supplement their hydration with soluble oral rehydration tablets – an electrolyte mix recommended for travel. Many airlines make them available to purchase onboard; it’s best to purchase them before your flight.

Fluid Needs:

• One-size-doesn't-fit-all: The classic "eight glasses of water a day" isn't perfect. Needs vary based on factors like activity level, climate, and health conditions. • Individualised approach: Research suggests listening to your thirst can be a good guide, but some populations (elderly, athletes) might need to be more proactive. • Beyond water: While water is king, fluids from fruits, vegetables, and some beverages contribute to hydration. [Source: Physiology [Journal], July 2021]

The myth of the 8 glasses: How to really stay hydrated

Forget everything you think you know about chugging eight glasses of water a day. Here's a brief dive into the surprising history and science behind hydration, debunking myths and offering practical tips.

A history of hydration hacks (and misses)

19th Century: The "water cures everything" fad swept Europe, championed by Vincent Priessnitz, a farmer with zero medical training.

1945: The U.S. recommended 2.5 liters of fluids daily, but most came from food (people stopped reading the fine print).

Post-War Era: Nutritionists like Fredrick Stare upped the recommendation to eight glasses of water, with little scientific backing.

Modern Day: Doctors like Heinz Valtin challenged the "eight-by-eight" rule, finding no evidence for it.

Sipping, not chugging, is the key

Guzzling water isn't ideal: It can trigger the body to expel fluids quickly.

Sip smart: Spread your water intake throughout the day.

Listen to your body: Thirst is a good indicator of hydration needs.

Food is hydrating too: Fruits, vegetables, and even yogurt contribute fluids.

The bottom line

While 8 glasses won't hurt a healthy person, there's no one-size-fits-all recommendation. Pay attention to your thirst cues and incorporate water-rich foods into your diet for optimal hydration.