Senior Public Health Nutritionist Amy Wakem
Summary
If you’ve ever forced down your eighth glass of water for the day, you might be relieved to hear this: the famous hydration rule isn’t as strict as we’ve all been led to believe.
We’ve all heard it, drink eight glasses of water a day but health experts say the famous hydration rule is more myth than science.
According to Senior Public Health Nutritionist Amy Wakem from Health and Wellbeing Queensland, hydration isn’t quite that simple as dutifully counting our glasses of water.
“The advice to drink eight glasses likely came from general recommendations for adults to have around two to three litres of fluid a day,” Amy said.
“Eight to ten glasses is a helpful starting guide, but it’s not the fool-proof benchmark people think it is.”
In reality, there’s no universal magic number when it comes to hydration. How much water someone needs can vary widely depending on lifestyle and environment.
“Hydration needs are influenced by lots of factors including the weather, what you eat, how active you are, your age, your body size and your overall health,” she said.
“In Queensland’s hot, humid summer, or when sweating, you’ll need more.
“But you don’t need to force down litres if you’re sitting in the shade or in air‑conditioning and not sweating.”
Even everyday habits like sleeping overnight can leave us slightly dehydrated, which is why starting the day with a glass of water is a great habit.
Another surprise? Water isn’t the only thing that counts.
“Water is still the best option but all fluids contribute to hydration,” Amy said.
“It doesn’t have to be plain water, you can jazz it up by adding slices of fruit like oranges or strawberries too.
“Go easy on caffeinated drinks like tea, coffee and alcohol because they can increase water loss.
“Food can help us hydrate too, water-rich foods include watermelon, berries, oranges, cucumber, tomatoes and celery.”
Instead of counting glasses, she recommends paying attention to your body’s own signals.
Amy advises feeling thirsty, having dry lips, headaches or darker urine can all be signs you need more fluids.
“Urine colour can be a really helpful guide, think pale straw yellow, not burnt caramel.”
Her simple message? Start the day with a drink of water, keep sipping regularly, and let your body help guide the rest.
“It’s about building good habits rather than chasing a number,” she said.
“Stay ahead of dehydration and your body will thank you.”