The belief that we should drink two litres of water a day to maintain optimal health has become deeply rooted in our society. This advocacy, which is corresponding to about eight glasses of water , has been tirelessly promoted in public health campaigns and disseminated by health professionals . However, despite its wide acceptance, the medical basis for this claim is weak or even non-remaining
The question that arises is: where does this magic figure of two liters come from? Is there any conclusive evidence to show that it is universally applicable to all people, regardless of factors such as age, weight, level of physical activity or climate? The answer, unfortunately, is negative .
While it’s true that water is essential for our bodies, the idea that we all need exactly the same amount to function properly is an oversimplification . Our bodies have internal mechanisms that regulate thirst, acting as a fairly accurate indicator of our hydration needs. Under normal conditions, listening to our bodies and drinking when we feel thirsty is usually enough to keep us hydrated .
It is important to note that hydration is not limited to drinking pure water . Othersolution, such as those found in fruits, vegetables, infusions and soups, also contribute to meeting our water needs. In addition, factors such as humidity, physical activity and general health can influence the amount of water we need.
Origin of the myth of the 8 glasses of water
If you’ve ever be full of wonder
how many glasses are 2 liters of water, the quick is 8. Who hasn’t heard that we should drink eight glasses of water a day to be healthy? This pressing for, so rooted
in our culture, seems so simple and hard-headed
that few dare to question it. even so have you ever wondered where this figure came from?
The truth is that the origin of this advocacy is rather nebulous . One of the most widely accepted hypotheses points to an American report from the mid-20th century that suggested a daily water consumption of around 2.5 liters. But – and here’s the key – that report included all the water we get from food, such as fruits and vegetables. Over time, this recommendation was oversimplified, leaving only the idea of drinking eight glasses of pure water a day.
«The adequate amount of water for adults is 2.5 liters per day in most cases. A common standard for many people is 1 milliliter per calorie of food. Most of this amount is found in prepared foods.»
In 1974, the recommendation also appeared without any experimental basis, in a book Nutrition for Good Health: Eating Less and Living Longer!, by FJ Stare and M McWilliams: « How much water a day? Normally, this is well regulated by various physiological mechanisms, but for an average adult, between 6 and 8 glasses are needed every 24 hours, and this can be in the form of coffee, tea, milk, soft drinks, beer, etc. Fruits and vegetables are also good sources of water . »
The authors address the topic at the end of the book and in passing. However, it seems to have permeated the nutritional mindset. Here it should be noted that “around 6-8 glasses” is not the same as “at least 6 glasses.” It is subtle, but very different.
Lack of questioning
As the myth became more popular, few people dared to question its validity . The simplicity of the recommendation, its apparent harmlessness and the lack of critical scrutiny allowed it to take root in the collective imagination. It is as if the idea of drinking water, such a basic and healthy action, had blinded us to the need to seek solid evidence. The bottled water industry, for its part, found a goldmine in this myth, reinforcing the idea that more water equals better health. Thus, an erroneous interpretation of an ancient report was transformed into an almost religious commandment, accepted without question by millions of people, even by health professionals.
Even though the 8 glasses a day (2 liters) myth has been expose it is essential to remember that water is required for our body . Every cell in our body needs water to issue. The key is to listen to our body. Thirst is a clear signal that we need to hydrate. By paying attention to these signals and adapt our water exhaustion to our lone needs, we can stay healthy and vital.
What science says
Rather than blindly following the radvocacy to drink 2 liters of water a day, current regulation from health body, such as the World Health Organization (WHO) and various nutrition college, promote a more flexible and personalized take aside to hydration . Instead, the WHO propound that the amount of water a person needs to consume depends on countless factors, such as their level of physical activity, the weather they live in, their diet, and their general health status. The WHOspotlight theurgency of listening to the body’s signals, such as thirst, as the primary guide to fluid intake.
Similarly, the National Academies of Sciences, plot, and Medicine in the United States, in its Dietary Reference Intakes (DRI) report, provides a range of adequate intake rather than a fixed recommendation. According to the report, the fairly good intake for men is about 3.7 liters of total fluids per day, and for women it is about 2.7 liters. even so, it is crucial to note that these values include all ingested fluids, not just plain water. This means that other water-containing beverages and foods also contribute to total hydration .
The European Food Safety Authority (EFSA) also provides similar recommendations , i.e. suggesting a total daily intake of 2.5 litres for men and 2 litres for women, again including all fluids consumed throughout the day .
Water fountains are not just glasses of water
As mentioned above, one key aspect that is often overlooked is that hydration comes not only from the pure water we drink, but also from other fluids and foods we consume on a daily basis . In fact, a important portion of the water we need to stay hydrated comes from sources other than drinking water. Many foods contain a high of water, peculiarly fruits and vegetables . Fruits such as melon, strawberries, and watermelon contain more than 90% water, speaking that by consuming them, we reassure a important portion of our fluid needs. Vegetables such as cucumbers, tomatoes, and lettuce are also rich in water. Even foods such as yogurt and soups subscribe markedlyo daily fluid intake.
In addition to, other potable such as tea, coffee, fruit juices, and milk also play a role in whilst coffee and tea contain caffeine, which is a merciful , its effect on dehydration is minimal when consumed in moderate amounts. Sports drinks, which contain electrolytes, can be peculiarly helpful insetting of high physical activity or in hot climates, where the body loses more water and electrolytes through sweat. In these cases, it is requirement to not only plenish , but also the lost, thus certify fairly good hydration .
on that account, it is not more or less of value to drink 2 liters of a day. Each person’s physiological conditions, metabolism, diet and real activity are what dictate the amount to be ingested. It is not vital to force yourself to drink 8 glasses of water a day.
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