The most common sign of dehydration could be the nagging itch at the back of your throat. For many, this scenario is very familiar, especially for those working in the construction industry. As we celebrate World’s Water Day, let’s familiarize ourselves with hydration.

Hydration is not all about simply drinking water. It is also about replacing body fluids lost through sweating, exhaling, and eliminating waste. Everything in our body; including every cell, tissue, and organ, is highly dependent on water. About 50-70% of our body is made up of water.

Although many foods we eat are composed mostly of water, the best source of hydration is, still, water. We may often hear about the common suggestion that humans need at least 8 glasses of water daily. But, is it correct?

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So, how much water do we need?

While the adage of eight glasses a day serves as a rough guideline, individual fluid requirements vary based on factors like gender, age, and ambient temperature. In this article, Joel Ferren and I talk about the importance of hydration in our daily lives. There is no one-size-fits-all formula for drinking water. According to The National Academies of Sciences, Engineering, and Medicine, men require around 3.7 liters of water daily, and women require around 2.7 liters on average. Not to forget that additional fluids may be needed for those engaged in physical labor or exposed to hot weather conditions.

How do we stay hydrated?

I’d prefer to say to drink at least 8 glasses of water daily. More could be better! It is best to drink water regularly throughout the day, not just when thirsty. You may want to try a self-check-in approach by setting a timer every three hours. Incorporating hydrating foods and beverages into the diet, such as fruits, vegetables, or herbal teas, could further support this endeavor.

If you want to know more about hydration and what’s required to keep yourself hydrated, check out the full article here.