You want to improve your health and we suggest that you drink 8 glasses of water a day. Is it really necessary? Do we really need that much water? Where does this figure come from?
The origin of the myth of 8 glasses of water a day
This idea of drinking 8 glasses of water a day probably comes from a statement by the Food and Nutrition Board of the National Research Council who, in their report, status that:
“The acceptable amount of water ingested by an adult is 2,5 L / day. A standard for most people is 1ml for each calorie ingested. The majority of this amount is contained in prepared foods. "
So the water needs are different for each person. Since water needs vary with calorie needs, the heavier and more active you are, the more water you will need.
Several other factors can influence our water needs:
- Ambient temperature
- Age
- Medication
The other point to remember from this quote is that a good part of the water we need every day comes from food already ingested.
How much water does food contain?
You might be surprised to learn that many foods contain a high proportion of water (source:
| 100% | Water |
| 90-99% | Milk, cantaloupe, strawberries, watermelon, lettuce, celery, spinach, cooked squash |
| 80-89% | Fruit juice, yogurt, apples, grapes, oranges, carrots, cooked broccoli, pears, pineapple |
| 70-79% | Bananas, avocados, cottage cheese, potatoes, shrimps |
| 60-69% | Pasta, legumes, salmon, ice cream, chicken breast |
| 50-59% | Ground beef, hot dog sausage, feta cheese, steak |
| 40-49% | Pizza |
| 30-39% | Cheddar cheese, bagels, bread |
| 20-29% | Pepperoni, cookies |
| 10-19% | Butter, margarine, raisins |
| 1-9% | Nuts, dry cookies, peanut butter, cold cereals |
| 0% | Sugar, oil |
So depending on your diet, it would be possible not to need to drink water.
What happens when you drink too much water?
Drinking too much water is usually not a problem. Your body will generally be able to eliminate water relatively quickly through urine. However, during times of physical exertion, your body is slower to eliminate water and this could lead tohyponatremia.
Should you drink before you even feel thirsty?
It is often said that the feeling of thirst comes after dehydration. It would seem, according to this literature review, let it be wrong. Here is what we can read there:
Basically, thirst usually starts before what experts consider to be dehydration.
Be careful, however, stress, a high level of concentration and distractions can make you feel less thirsty.
In these cases, it might be important to make an effort to drink water.
How do you know if you've had enough?
If you are not thirsty and your urine is clear, you are probably well hydrated!
Should you drink 8 glasses of water a day?
The answer is therefore quite clear: no, it is not necessary to drink 8 glasses of water per day. Everything you eat or drink in a day helps meet your daily water requirements (about 2,5 liters).
On the other hand, water remains the best drink to hydrate you. It is easy to find, generally free, contains no calories and no added sugars.
If you'd like to drink water with a little flavor without turning to store-bought drinks, try these flavored water recipes.
It makes me feel good about your article because I have always felt guilty about not drinking enough water.
Super.
As in many aberrant practices, entrenched mores are difficult to shake. Still many professionals recommend drinking before you feel thirsty during endurance events. A book by Tim Noakes has just been published: Waterlogged, The serious problem of overhdration in endurance sport… une bombe!
Yes, but since a glass of water is about 125mL (measured), 8 glasses make 1 liter. You have to drink 2.5L. Suppose the food provides 1.5L of water (which is huge, I don't know if I eat more than 1.5kg of food per day!), Then we need at least 1L of water to drink, i.e. 8 glasses . So there is no myth.
Normally, the myth in question suggests drinking 8 glasses of 250ml water (take the test and you will see that a 125ml glass of water is not big. 8 250ml glasses of water is 2 liters.
Here is an example of a typical lunch for me that includes an AM snack:
Lunch: cereals with 250ml of milk: 250ml of water
One 200g apple: 180 ml of water
200g grapes: 180 ml of water
Coffee: 250 ml (controversial a bit, but it seems that the first coffee counts 100% in the calculation)
So, for my lunch and my morning snack, I get: 860ml of water… I don't think it's far-fetched to think that I can ingest 2,5l in a day. However, the idea that you have to force yourself to drink 8 glasses of water a day is a myth.
This is what a 150ml glass looks like: http://www.defientreprises.com/wp-content/uploads/2012/11/2012-11-13-07.24.12.jpg
I don't know many adults for whom this drink is a typical drink. For me a typical drink looks more like this: http://www.defientreprises.com/wp-content/uploads/2012/11/2012-11-13-07.24.31.jpg, which is equivalent to 300ml.
You are, however, right. The myth should rather be entitled "you have to drink 2l of water per day". However, the idea that you have to force yourself to drink water is also a myth ...
An apple represents 180ml of water? An apple of medium size in volume is not even 3/4 of a cup. So I doubt at 180ml. Once the pulp and peel have been removed, we will be surprised at the low juice produced.
I am not a running specialist let alone a nutritionist. However, I try to stay away from dogmas. Isn't there a middle ground in all of this?
Some people who are more susceptible to dehydration should drink a little more frequently and "ideally" before they feel thirsty (which is a physiological signal that the body's balance is upset).
While people who do not experience any problem (fatigue, severe cramps, weakness, small spots in the visual field, dizziness, intense thirst, dry mouth) should continue to do what works for them.
I don't understand why we should force ourselves or feel guilty about not doing and / or being like in the books. Medicine and all these health sciences are based on studies which offer us theories applicable to the majority of people… .. But, are you the majority of people?
If the way you do it works, your body isn't like most people, otherwise try what is on offer and see what works for you.
I believe in taking some and leaving some. Science is all well and good but racing is also an ART ……. and art doesn't work like science.
Imagine, to trek at a very high altitude (eg Kilimanjaro, 5895m), we are generally forced to drink up to 4 liters per day, to facilitate acclimatization. I can hardly drink more than 1.5 liters, but in the end, it is often me who acclimates myself the best ...
I agree, the myth of the 8 glasses has been pushed a lot by plastic water sellers ...
And 8 cannons of red, does it?
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When I force myself to drink (I'm the type to forget to hydrate myself), I have heartburn… .so for me it's really a myth! You just have to listen to your body :).
I found the following link interesting: http://nutritionfacts.org/video/how-many-glasses-of-water-should-we-drink-a-day/?utm_source=rss&utm_medium=rss&utm_campaign=how-many-glasses-of-water-should-we-drink-a-day&utm_source=NutritionFacts.org&utm_campaign=5bda6098d3-RSS_VIDEO_DAILY&utm_medium=email&utm_term=0_40f9e497d1-5bda6098d3-23376613
Rather, we would only have 1L per day from our food and there are various interesting references on the amount of liquid and its impacts.
#looby mineral water to sell their bottles. I am not against it because some waters are very good for health and contribute to a rapid regeneration of minerals but drinking too much is to tire your liver and bladder which work more than necessary.
This article is very poor… It was a waste of my time. I know you can do better! 😉
Hello,
Stop putting too much strain on your kidneys by swallowing gallons and gallons of water! Give your kidneys rest and drink only when you are thirsty.
I will share my own experience with you. In 2018, I took part in the Défi Entreprise, on June 16, 2018 under torid heat !. That day, I did not drink a drop of water even after the 5 km race. It was only when I got home late that my body felt the need to be hydrated. To my astonishment, I finished the race (at an average frequency: 35mn / 5km), not only by making no breaks or stops, nor drinking anything. I was able to finish my course with energy and enthusiasm. Our body is a powerful machine that can deplete its reserves in due course. In 2019, I participated in the 10 km race. I heard so many stories about the need to hydrate well that I took care to take 1L liter of water with a breakfast before 'start my race. Of course, I was able to do my race without stopping at all, and I finished in 1h15mn. My conclusion, it was not very wise of me to eat and drink before my race because during the race, I felt very bloated and heavy. Of course, we are all different in our physical makeup, wisdom is to listen to your body and ignore what others say. See you at the 2020 Challenge with a lot of oomph.