Hydration and Health: Beyond 8 Glasses a Day

How Much Water Do You Really Need?

The 8x8 rule (eight 8-oz glasses) is a myth. Your needs depend on:

• Body weight
• Activity level
• Climate
• Diet (fruits/vegetables contain water)

A Better Formula

Half your body weight in ounces per day as a baseline.

Example: 160 lbs = 80 oz = about 10 cups

Signs of Dehydration

• Dark yellow urine
• Headache
• Fatigue
• Dry mouth
• Decreased concentration

Hydration Hacks

1. Start your day with a glass of water

2. Carry a water bottle everywhere

3. Set phone reminders

4. Eat water-rich foods (cucumber, watermelon, oranges)

5. Drink a glass before each meal

6. Infuse water with fruit for flavor

What Counts?

• Water (best)
• Herbal tea
• Sparkling water
• Coffee (in moderation)
• Milk