We have all been told at some point in our lives that proper hydration requires us to consume eight glasses of water a day. Without any scientific research, many have refuted the eight-glasses-a-day claim as a silly myth. In addition, various groups behind the public push for over-hydration have been exposed as having monetary interests in the water industry. Set aside the entangled interests of Big Bottled Water, and you'll see that study after study continues to show that the human body is remarkably resilient when it comes to quenching thirst. Saharan nomads, for example, are capable of subsisting on very little water for days at a time in one of Earth's most hellish climates. But you and I are not Saharan nomads. So although it's highly improbable that we'd shrivel and die at the dusty hands of the dehydration monster, if we don’t have proper hydration, MANY health issues can arise.

Water is your body's principal chemical component and makes up about 60% of your body weight, so it makes sense that his clear, calorie-free liquid plays a role in just about every bodily function: every cell, tissue, and organ in your body needs water to properly function. The more hydrated you are, research suggests, the more efficiently your body works at tasks that range from thinking to burning body fat. Water: eliminates wastes through urination, perspiration, and bowel movements; keeps your temperature normal, lubricates and cushions joints; carries nutrients to cells; protects sensitive tissues; and suppresses your appetite, boosts your metabolism, and makes exercise easier and more efficient, all of which could contribute to results on the scale.

Lack of water can lead to dehydration, a condition that occurs when you don't have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy making you feel fatigued, can cause unclear thinking, low blood pressure, headaches, dizziness, mood changes, rapid breathing, cramped muscles, weakened immunity, dry skin, and can cause your body to overheat. It can even lead to constipation, seizures, and kidney stones!

Although everybody’s hydration levels vary, both the Cleveland Clinic and the U.S. National Academies of Sciences, Engineering, and Medicine, have determined that an adequate daily fluid intake for an average, healthy non-Saharan nomad adult living in a temperate climate is actually:

• About 15.5 cups (3.7 liters) of water a day for men

• About 11.5 cups (2.7 liters) of water a day for women

Significantly more than eight glasses, these numbers should be considered a starting point! “Your size, metabolism, location, diet, physical activity, and health, all factor into how much water you need,” says preventive medicine specialist Roxanne B. Sukol, MD. For example, somebody who exercises with regularity and goes on a lot of long runs or bike rides will require more water than somebody who exercises less regularly. If you are more active, help your body sweat and cool down by staying well-hydrated with water; don't wait until you're thirsty to drink fluids. It is recommended that you drink 15-20 ounces of water one to two hours before you start your workout, another 8-10 ounces 15 minutes before you begin, and 8 ounces every 15 minutes for the entire duration of your exercise.

Here are some other tips for drinking plenty of water:

• In 2019, total U.S. bottled water consumption increased to 14.4 billion gallons, up from 9.1 billion gallons in 2011. Bottled water sales increased by 3.6 percent in 2019, and now total $34.6 billion. Do you know how much plastic that uses? Yikes! That’s why the personal trainers at Success Studio recommend getting a 16 or 64 oz refillable water bottle that you like; it will much more likely help you to drink enough water in a day than just trying to remember to drink the sufficient amount of glasses of water, plus, you’ll be saving the planet by limiting your plastic consumption!

• Keep this water bottle with you at all times; this will make it easier to drink when you are thirsty instead of ignoring it.

• Fill up your water bottle before bed, leave it in plain sight, and drink it first thing in the morning.

• Make water your go-to beverage at meals.

• If you don’t like the taste of tap water, you can try adding some cucumber slices and mint leaves to your overnight bottle. Your morning water will soak up the flavor! Or, stick with filtered water.

• If cucumbers or mint aren’t your thing, you could also try some frozen berries or some lemon slices.

• Remember that tea and coffee count!

• Eating fresh fruits and vegetables that are full of water helps with this daily water intake as well. For guidelines specific to you, ask your doctor or Success Studio’s Registered Dietitian, R.D. Helen Ballew what they recommend.

If your body isn’t used to this recommended level of water, you’re going to be running to the bathroom at lot more often when you first start. But there’s good news! As you drink more liquid, your kidney function and hormones will start to change and you’ll likely notice your body recalibrating and becoming more efficient at handling the high water volume. You might even notice that your body will start to crave more water the more you drink. Just focus on drinking water steadily throughout the day instead of guzzling it all down in the evening. Your bladder will thank you!

Eight glasses do (physically) hold water. But not enough to stay properly hydrated. If you have any questions about water consumption, or are interested in getting a Success Studio water bottle, or let us know in the comments below.