Is drinking 2 litres of water per day enough? Or, how much water do we really need for optimal hydration?

Our bodies are 60% water! Our cells, joints, muscles, heart, kidneys and brain need water in order to function. 

The body flushes out toxins through the kidneys, however if we don’t drink enough water the kidneys cannot process the metabolic waste. That being said, large amounts of our population are not properly hydrated. 75% of Americans are chronically dehydrated. This statistic is rather alarming. In Europe, 26% of German adults are consuming less than the recommended volumes compared with nearly 70% in France and 65% in Poland. 

So how can we ensure that we hydrate correctly and avoid states of chronic dehydration? 

It’s important to understand that proper hydration doesn’t only come from drinking water or other liquids, but also through liquids found in fruits and vegetables. This includes produce such as, watermelon, grapefruit, oranges, strawberries, asparagus, bell pepper, spinach, celery, cucumber, zucchini etc. 

Note that salty and foods high in sodium (ex: smoked/cured meat and fish, frozen pizza, canned soup), actually dehydrate as they draw water out of the body’s cells, creating more thirst. 

Thus proper hydration does not mean just drinking 2 litres of water per day. Actually over consumption of water can lead to something called hyponatremia (water toxicity), a condition resulting in too low sodium levels. Sodium is crucial since it’s an electrolyte. “Being hydrated is about balancing your salt levels with your water levels, not about consuming an irresponsible amount of water.”

So downing half a bottle of water after a run or on a hot summers day, is actually counterproductive. This is something athletes need to be cautious of. 

This leads me to my next point. Peak absorption on a cellular level can take between 15-60 minutes, and it takes about two hours for the body to rehydrate completely after drinking a significant amount of water. 

An essential factor for good hydration, believe it or not, is sleep! 

A study has shown that people who get less than six hours of sleep were more dehydrated. Reason being, the disruption of a hormone called vasopressin which is released at night and helps the body maintain adequate hydration. 

(For more information on the importance of sleep, see my previous article. And if you struggle with getting your quality sleep, here is a free guide for better sleep hygiene.)

Signs you might be dehydrated:

• Dark yellow urine 

• Dry mouth and lips

• Lightheaded 

• Problems focusing/ concentrating 

• Fatigue

• Passing small amounts of urine infrequently 

• Headaches

• Muscle cramps 

• Poor bowel movement/ constipation 

• Nausea 

why is chronic dehydration an issue?

Hydration is really key for our cognitive functioning and the general health of our bodies. “Studies show that if your hydration levels are even 3% off of where they should be, you can experience noticeable impairment. Short term memory, visual perception, and motor ability all became significantly impaired in those who were dehydrated.”

Chronic dehydration is one of the most common factors behind kidney stones. And drinking enough water is crucial when it comes to weight loss. 

Proper hydration is also important in order to understand your hunger cues. So many times we are actually thirsty, our body wants something, but there is a mismatch and we end up grabbing a snack instead of water. Around 37% of people mistake their thirst for hunger, simply because thirst signals are weak and not always as clear as hunger cues. So next time you think you are hungry, why not grab some water first, if the feeling persists 15 minutes after, it could be hunger.

We have all heard of the common 2 litres of water per day rule. I do believe that this is purely an indication, and needs to be more individualised. There are many factors to consider such as gender, age, your size, pregnancy, breastfeeding, physical activity, diet, and what kind of environment you live in. One size certainly doesn’t fit all. 

Tips for proper hydration during the day:

• Upon waking: first thing, consume room temperature water, you can add a squeeze of lemon. The temperature is key as it impacts your digestion (cold water can stress and slower your digestion), and lemon helps to hydrate, detox and eliminate properly.

• Warm water (65c) is beneficial in breaking down food and maintaining a healthy digestive system. When cold water is consumed, digestion is hindered, causing blood vessels to contract and restrict digestion. 

• Sip on water throughout the day, there is no need to chug, it’s actually counter productive. 

• Try to drink water either before or after you eat. Drinking during meals can impact and dilute the digestive enzymes which will slow down the digestive process. 

• If pure water feels a bit boring and you find yourself reaching for processed juice or soda, try to naturally flavour the water with lemon, lime, fruits, or fresh mint leaves. Drinking fruit infused water helps the body replenish its electrolytes and thus absorb more efficently the lost fluids. 

• If you intend to exercise, hydrating before and during is key in order to stay properly hydrated, rather than purely hydrating after a workout. During strenuous exercise, and especially in hot weather, it might be beneficial to rehydrate properly with an actual electrolyte drink, either store bought or homemade. 

Still unsure if you are properly hydrating, or struggling with chronic dehydration? Reach out and schedule a consultation today!