“I like to correlate our bodies with planet earth,” says Scott. “Our earth is made up of a large percentage of water. If that amount got too low, what would happen to our food systems? Our forests? Animal life? It’s a domino effect.”
To keep that first domino from falling, she says, drink up.
“It’s the starter when looking at any form of change or issues with your nutrition or your lifestyle—assess water intake first and foremost,” says Scott. “It helps with fullness cues, it can improve cognitive function, mood, physical performance, and can prevent health problems like constipation, kidney stones, and urinary tract infections. It’s one of the foundational building blocks.”
Bottom line: Water is life. But how much should you be downing daily not just to survive, but thrive?
The common rule of thumb you’ve likely heard is the 8×8 rule: Drink eight eight-ounce cups of water a day. If you’re achieving that, you’re doing well, says Scott. But it’s possible you could benefit from some adjustments.
“I don’t think that amount is necessarily wrong, but I think research over time has definitely evolved,” she says. “Water recommendations are going to vary depending on age, sex, and activity level.”
“You can get a lot of hydration from foods like celery, oranges, strawberries, watermelon, and cucumbers,” she says. “All are hydrating foods that can actually help supplement your water intake.”
For the majority of the population, the bigger issue is getting enough water. While it’s helpful to keep tabs on actual ounces, the best indicator of whether you’re well hydrated is your body. When you don’t get enough water, your body will show certain signs.
“Urine color is a really great indicator of hydration status,” says Scott. If your toilet water is pale yellow or clear after you pee, you’re golden. Dark yellow or amber colored urine are signs your body needs fluids.
If you’re committing yourself to hydration optimization, Scott recommends starting slow. First take stock of where you are, and then set a goal for where you want to be.
“Half your body weight in ounces is a great starting point,” she says. “So for someone who’s 200 pounds, our first goal would be 100 ounces. And let’s say they’re only drinking 20 ounces of fluid a day. So every week, we’d want to increase about eight to 10 ounces a week, slow and steady. Because if you do hydrate too quickly, people can feel really waterlogged.”
Other handy tips Scott suggests:
A version of this story appeared on Fortune.com on July 27, 2024.
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