Guide · body · 3 min read
Do you actually need eight glasses of water — a short read, when the day has been loud
Eight glasses is a number with no particular evidence behind it. Thirst and urine colour are better guides.
Start here
Six things, in the order that makes the most difference. The first two do most of the work.
For days that were loud from the moment they started.
If you only do one thing from this page, do the first point below. It is first because it removes the most friction for the least effort.
What helps
Pale straw-coloured urine is the simplest check. Dark yellow means drink more; completely clear means you can stop.
Drinking more than you need does not improve skin, concentration or health. It mostly increases trips to the toilet.
There are real exceptions: hot weather, exercise, illness, pregnancy, and some medications. In those cases thirst lags behind need.
What to do when it does not work
Your kidneys are extremely good at telling you what they need. Thirst is a reliable signal for healthy adults.
Tea and coffee count. The idea that they dehydrate you is largely wrong at normal intakes.
Food supplies a meaningful share of your water, especially fruit and vegetables.
Questions people ask
Does coffee dehydrate you?
At normal intakes, no. The diuretic effect is small and does not outweigh the fluid you are taking in.
Can you drink too much water?
Yes, though it is rare. Extremely large amounts in a short time can dilute blood sodium, which is dangerous.
Written for people who want the practical version. No accounts, no tracking, no newsletter wall.
If this is not the angle you need, try How to stop scrolling in bed — what to try first, if you are fitting this around other people, The five minutes after a difficult meeting — where to start, when you have already had a long week or What to do when you wake at 3am — what to try first, when you have been putting it off.