The Science of Hydration: How Much Water Do You Really Need?

Breaking down myths vs. facts about daily water intake — by Waterland

Water is essential to human performance, energy, and wellbeing — but the truth is, most people aren’t drinking enough of it. Between busy workdays, long events, travel, and daily stress, hydration often becomes an afterthought.
At Waterland, we believe hydration should be simple, accessible, and understood. So let’s clear up the confusion around how much water your body actually needs.

Myth vs. Fact: Understanding Your Hydration Needs

Myth #1: “Everyone should drink 8 cups of water a day.”

Fact: There is no universal number that works for every person.
Your hydration needs depend on:

• Age

• Weight

• Activity level

• Climate

• Health conditions

For many adults, 2–3 litres per day is a more realistic baseline — and more if you're active or in a hot environment.

Myth #2: “Thirst is a reliable signal.”

Fact: If you feel thirsty, you're already dehydrated.
Thirst is your body’s late warning system. By the time the signal hits, hydration levels have already dropped.
Consistently sipping water throughout the day keeps your body balanced before symptoms show up.

Myth #3: “Drinks like coffee, tea, and juice count as hydration.”

Fact: They help, but they don’t replace water.
Caffeinated drinks can have a mild diuretic effect, and sugary drinks can actually increase dehydration.
Pure water remains the most efficient, effective way to hydrate your body.

Myth #4: “Drinking water is only important during workouts.”

Fact: Your body uses water 24/7.
Breathing, thinking, digesting, sleeping — every function requires hydration.
Even on rest days, your body needs steady water intake to keep systems running smoothly.

So… How Much Water Do You Really Need?

A simple, science-supported formula many experts use:

Daily Water Intake = Your Body Weight (lbs) x 0.5 → in ounces

Example:
Someone who weighs 160 lbs should aim for around 80 oz of water per day (about 2.3 L).

Increase your intake if you:

• Exercise

• Work long hours on your feet

• Spend time at conventions or large events

• Wear heavy clothing or costumes (cosplay!)

• Live in a dry or hot climate

Your body speaks — water helps it function at its best.

Signs You May Need More Water

• Dry mouth or cracked lips

• Headaches or brain fog

• Fatigue or low energy

• Dizziness or light-headedness

• Dark yellow urine

• Muscle cramps

Listening to these signals can prevent dehydration before it impacts your day.

Why Waterland Cares About Hydration Education

Healthy communities perform better, create better, and live better.
Whether we’re supporting athletes, creatives, families, or event attendees, Waterland’s mission is to provide clean, refreshing water that helps people thrive.
Hydration is health — and understanding it is the first step.