Guide · body · 3 min read
Do you actually need eight glasses of water — a short read, when you are short on time
Eight glasses is a number with no particular evidence behind it. Thirst and urine colour are better guides.
Start here
Every point here is written so that a bad week is still enough to manage it.
Pick this one when you are short on time.
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
Tea and coffee count. The idea that they dehydrate you is largely wrong at normal intakes.
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.
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.
There are real exceptions: hot weather, exercise, illness, pregnancy, and some medications. In those cases thirst lags behind need.
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 When grief arrives out of nowhere — the version that fits a real week, when you are not in the mood, What to do when everything is too much, in plain terms, when you are not sure this will work or When grief arrives out of nowhere, in plain terms, when your attention is scattered.