We've all heard it before — "Drink 8 glasses of water a day!" But is that really the magic number for everyone?

As it turns out, our daily water needs are not one-size-fits-all. Let's dive into what really affects how much water we should drink and how we can stay truly hydrated.

Why "8 glasses" isn't always right

The "8 glasses" rule is a good starting point, but it's not a strict requirement for everyone. That number doesn't take into account our age, body size, activity level, or even the weather. For example, if we live in a hot climate or work out regularly, we'll naturally lose more fluids through sweat and need more water to replace it.

Our body size matters

Bigger bodies need more water — it's that simple. On average, the recommended water intake is about 30 to 35 milliliters of water per kilogram of body weight. So, if someone weighs 60kg, that means they should aim for around 1.8 to 2.1 liters a day. But remember, this is just a guide. We also get water from food and other drinks!

We get water from food too

Did you know around 20% of our daily water intake can come from food? Fruits like watermelon, oranges, and strawberries are packed with water. Soups and vegetables like cucumbers and lettuce also help us stay hydrated. So even if we're not drinking 8 full glasses, our meals might be doing part of the job.

Exercise changes everything

If we're working out or playing sports, we're definitely losing more water through sweat. In these situations, it's important to drink before, during, and after exercise. As a simple tip, weigh yourself before and after a workout. For every 0.5kg of weight lost, drink about 500-600ml of water to replace it.

Weather and environment affect hydration

On hot, humid days or when we're at higher altitudes, we lose more water through breathing and sweating. Even cold weather can increase water loss through dry air. So depending on where we are, we may need to adjust how much we drink. Always pay attention to how we feel and drink more if we're getting dry lips or feeling thirsty.

What about coffee and tea?

Some people think drinks like coffee or tea "don't count" because they contain caffeine. But research shows moderate caffeine drinks can still help with hydration. So yes, our morning cup of tea or coffee adds to our total fluid intake — just go easy on the sugar!

Listen to our body

The best way to know if we're drinking enough water? Watch out for signs from our body. If our pee is pale yellow, we're likely doing fine. If it's dark yellow or we feel dizzy, tired, or thirsty, it's time to grab a glass of water. Our body is pretty smart — we just need to listen.

Simple daily tips to stay hydrated

Let's make it easy for ourselves:

• Start the day with a glass of water

• Keep a water bottle nearby while working

• Eat more water-rich foods

• Sip slowly throughout the day instead of chugging at once

• Drink more when it's hot or after exercising

It's not about the number — it's about balance

Instead of counting glasses, let's focus on how we feel. Staying hydrated helps us stay focused, energized, and healthy. Water plays a big role in our digestion, skin, and even our mood. So don't stress too much about "8 glasses" — just aim for steady hydration.

So Lykkers, how much water did you drink today?

Let's check in with ourselves. Did we drink enough water today? How does our body feel right now? Hydration is a small habit that brings big health benefits. So let's refill that bottle and take a sip together — our bodies will thank us for it!