Staying properly hydrated might feel like a chore, but it’s essential for everything from regulating body temperature to flushing out toxins. According to leading experts, there’s a simple formula to make sure you’re topped up without overdoing it.
Demystifying Myths Around Hydration
We’ve all heard that you should drink only when you feel thirsty—but by the time that signal arrives, you’ve likely already lost around 2 per cent of your body’s water, says Dr Rena Malik, a respected urologist. I remember once skipping my morning water bottle on a busy commute, only to feel dizzy by lunchtime—proof that waiting for thirst can leave you playing catch-up. Instead, Dr Malik recommends sipping steadily throughout the day to maintain fluid balance, rather than guzzling a litre of water in one go.
Daily Water Requirements
So, how much should you actually pour into your glass? The Institute of Medicine suggests a total daily fluid intake—including both drinks and moisture in food—of about 3.7 litres for men and 2.7 litres for women. Bear in mind, roughly 20 per cent of this comes from food, so you’ll need to aim for about 2.0 to 3.0 litres of beverages alone. Of course, factors like exercise, climate and individual health needs can tip the scales—everyone from marathon runners to office workers will have slightly different water intake goals.
By weaving these guidelines into your routine—perhaps a glass by your desk, another with lunch, and one more mid-afternoon—you’ll keep dehydration at bay and support your kidneys, skin and overall well-being. After all, a well-hydrated body really is the cornerstone of daily health.
