Jakarta, ThedailyID — The long-standing advice to drink 8 glasses of water a day may not apply to everyone. Nutrition experts say hydration needs vary from person to person and depend on several factors.
Age, sex, physical activity, health conditions, and climate all influence how much water the body needs. As a result, experts recommend focusing on staying hydrated instead of counting glasses.
The U.S. National Academies of Sciences, Engineering, and Medicine recommends that adult women consume about 2.7 liters of fluids each day. Meanwhile, adult men should aim for around 3.7 liters.
These recommendations include fluids from water, other beverages, and water-rich foods such as fruits and vegetables.
Registered dietitian Melissa Jaeger said the body already provides simple signals when it needs more fluids.
Feeling thirsty and checking urine color can help measure hydration. Pale yellow urine generally indicates that the body is well hydrated.
However, hydration needs can increase during hot weather, intense exercise, or outdoor work. Likewise, daily water requirements may change depending on activity levels and overall health.
Water plays a vital role in regulating body temperature, supporting digestion, transporting nutrients, maintaining brain function, and lubricating joints.
Without enough fluids, people may experience fatigue, headaches, difficulty concentrating, and even dehydration.
Therefore, experts recommend drinking water gradually throughout the day instead of consuming large amounts at once.
They also advise increasing fluid intake after exercise or during hot weather. Meanwhile, drinking excessive amounts of water in a short period is not recommended because it can trigger hyponatremia, although the condition remains rare in healthy individuals.
