Do you really need 8 cups of water a day? Do you really need 8 cups of water a day?

At least 60 percent of our body is made up of water, so making sure we get enough to replenish ourselves is important for keeping healthy. Poor hydration can impact concentration, energy levels, motivation, general well-being and training results – not to mention those dehydration headaches.

The importance of water is so well-known that many of us have ‘hydration anxiety’. Maybe you carry a water bottle everywhere and silently calculate your intake as you go. Or you might be the opposite, struggling to find time for a few gulps of water on a busy day and knowing you should try harder. But how do we make sure we’re getting the right amount of water into our bodies to stay as healthy as possible?

When is 8 cups too much (or too little)?

Despite popular belief, you may not need to drink eight cups of water a day. Eight cups may be a reasonable estimate for some people, however individual fluid needs can vary quite a bit.

For example, a petite woman who does minimal exercise won’t need as much water as a 250lb football player sweating over a liter per hour at training.

Some of the factors that contribute to daily fluid requirements include natural sweat rate, amount and type of exercise, environmental temperature and body size.

Need guidance? Look down

Surprisingly, many of us exist in a state of chronic dehydration. Signs include fatigue, light-headedness, headaches and, of course, thirst. An elite athlete may have their hydration tested regularly to help determine fluid needs, but for the rest of us, there’s another way – the pee test!

When you’re in the bathroom, take a quick look at the color of your pee. Pale yellow to clear urine is what you are looking for. No need for it to be crystal clear, but it shouldn’t look like the color of beer. Keep in mind, the pee test might not work if you are taking vitamin or mineral supplements, as this can affect urine color.

Water, water everywhere (and not just where you think!)

Plenty of fluids can hydrate you well, which is good news if you’re not a big fan of gulping straight water. Other nutritious liquids in your diet such as milk, black or herbal teas, as well as blended fruit smoothies can contribute to your overall hydration. Even soup can help!

However you choose to get your fluids, it’s best to space your intake over the day – rather than chugging all at once – for optimal absorption.

Coffee is not the enemy

Believe it or not, coffee and other caffeinated drinks can help with hydration. Caffeine can have a diuretic effect, meaning some of your daily cups will just wash straight through. But not all of it. It all comes down to how much of it you drink and how strong it is. Black tea has far less caffeine (less than 20 milligrams per cup) versus coffee (more than 80 milligrams per cup, depending on how it is made).

So if you like both, tea may be better for hydration.

Water? Boring

Not a lover of plain water? Try jazzing it up by adding ice, sliced lemon or lime, frozen berries, fresh chopped fruit or even fresh herbs and spices. This will give your water some fun, fresh flavor to keep you interested. You can also opt for bubbly mineral water now and again for a taste and texture change.

If you still struggle to get enough fluids throughout the day, you may need a plan. It could be as simple as buying a reusable bottle to take with you every morning, setting some regular water-alarm reminders on your phone, keeping a jug of water on your desk at work or aiming to have a glass of water before each meal.

Put some strategies in place to make fluid intake a regular part of your day and it’ll soon become part of your natural flow.