We all know water is important, but how much should we actually drink every day? Water keeps our body running smoothly—from helping digestion and regulating temperature to carrying nutrients and flushing out waste.

When we don't drink enough, we might feel tired, dizzy, or even mistake thirst for hunger.

The "8 glasses" rule—is it enough?

You've probably heard of the "8 glasses of water a day" rule. It's a simple guideline, but not one-size-fits-all. The truth is, how much water we need depends on things like our body size, daily activity, the weather, and what we eat. Some of us may need more, some less.

A better formula: Follow your body

Instead of sticking strictly to 8 cups, we can go by this general tip:

30–35 ml of water per kilogram of body weight.

For example, if someone weighs 60 kg, they may need about 1.8–2.1 liters per day. This is just a base—it should increase if we sweat a lot or eat salty foods.

Not all fluids are equal

Water is the best source of hydration, but other drinks like tea, soup, and even fruits with high water content (like watermelon or cucumber) count too. However, we should limit sugary drinks or those high in caffeine, as they can actually make us lose water faster.

Signs we're not drinking enough

Our body gives us clues! If our euphemisms is dark yellow, we feel tired without reason, have dry skin or lips, or experience frequent headaches, these might be signs that we're not drinking enough. The goal is to keep our euphemisms light in color—almost like lemonade.

When should we drink water?

Drinking steadily throughout the day is better than chugging a lot at once. We can try:

• One glass after waking up

• One glass before each meal

• One glass during work breaks

• One glass before sleep (not too much to avoid bathroom trips!)

And yes, we should drink more on hot days or after workouts.

Can we drink too much water?

Yes, surprisingly! Drinking way too much in a short time can dilute sodium levels in our blood, which can be dangerous. This condition is called water intoxication. It's rare, but still a reminder that balance is everything.

Hydration tips for busy days

When our schedule gets packed, we tend to forget to drink. Here are some quick tricks:

• Carry a reusable water bottle

• Use reminder apps or alarms

• Flavor water naturally with lemon or mint

• Set a habit: sip every hour

What about children and older adults?

Kids and seniors need to be watched more closely—they may not feel thirsty even when they need water. Let's gently remind them to sip during the day, especially during outdoor play or warm weather.

Final thoughts—listen to your body

There's no magic number for everyone, but staying hydrated doesn't have to be complicated. Let's stay in tune with how we feel, watch for signs, and drink regularly throughout the day.

Professor Stavros Kavouras, a leading hydration researcher, highlights that even mild dehydration (a 1-2% loss of body water) can impair cognitive function, mood, and physical performance, supporting the article's emphasis on preventing early signs.

Lykkers, how much water do you usually drink a day? Do you keep track or just go with how you feel? Let's talk hydration in the comments—it's something we all deal with, every single day!