Wellness Insight

How Much Water Should You Really Drink? Debunking Myths & Setting a
Smart Goal

Sunil thought he was "hydrated enough." And why wouldn't he? He drank
water whenever he felt thirsty... and that felt normal.

Except "normal" for him meant:

  • Midday fatigue.

  • Morning headaches.

  • Irritability before lunch.

  • Running to coffee 3 times a day like it was oxygen.

Then one morning in June, he Googled, "how much water should I really
drink?" and stumbled into the mess we all know too well --- one blog
said 8 glasses, another said 3 liters, and one TikTok influencer was
chugging a gallon a day like some water-deity.

Who was right?

Sunil was confused. And he also wasn't alone.

Today we're breaking this down --- no bro-science, no guilt-trips,
just facts and logic. Because good hydration isn't about drinking
"more water"... it's about drinking the right amount consistently.

Let's clean up the confusion once and for all.

Myth #1: "8 Glasses a Day" Is the Magic Number

The "8x8 rule" (eight 8-ounce glasses per day) has been passed down like
advice from your aunt --- catchy, easy to remember, and mostly...
outdated.

Here's the truth:

  • There's no science-backed evidence that exactly 8 glasses a day
    fits everyone.

  • Everybody's water needs are different --- based on weight, gender,
    activity level, environment, and diet.

It's a decent baseline for some people --- but it's also a blanket rule
in a world where bodies differ wildly.

Myth #2: "Drink Only When You're Thirsty"

By the time you feel thirsty, your body is already mildly dehydrated.

Think about it: you don't wait until your car's engine starts smoking
before adding oil, right?

Your body is a system. Thirst is a late-stage alert, not a proactive
signal.

If you're living a busy life, if you're stressed, distracted, or
running from call to call --- thirst is not reliable. It's delayed.

Regular hydration isn't about reacting --- it's about planning.

The Real Answer: Drink Based on Your Body, Not a Meme

A better approach is this body-based hydration formula:

Drink 35--40 ml of water per kg of body weight per day

So:

  • A 60 kg adult needs ~2.1 to 2.4 liters per day

  • A 75 kg adult needs ~2.6 to 3 liters per day

  • A 90 kg person might need ~3.5 liters or more

But wait. There's more.
That number changes based on:

  • Climate: Hotter weather, more sweating

  • Activity: Exercise? You lose fluid

  • Diet: Food high in salt, protein, caffeine, or alcohol increases
    water need

  • Illness: Fever, diarrhea, vomiting, or certain medications

So, yeah --- one-size-fits-all doesn't work here.
Hydration is personal. It needs context.

What About Water From Food & Drinks?

You're not drinking in a vacuum. Water sneaks into your body through:

  • Fruits (like melons, oranges, cucumbers)

  • Soups and smoothies

  • Tea and coffee (yes, really)

  • Even yogurt and rice

So, if you're eating water-rich foods or sipping tea, you're
contributing some hydration --- but not enough to replace the need for
intentional water intake.

Let's be real: no one's getting 2 liters of water just by eating salad.

So How Do You Set a Smart Hydration Goal?

Enter logic.
Let's set up a framework that works --- and sticks:

  1. Start with the body-weight formula

    • 35 ml x your weight (in kg)

    • E.g.: 70 kg = 2,450 ml (~2.4 liters)

  2. Adjust for lifestyle

    • Sedentary? Stick to the baseline.

    • Workout? Add 500--1,000 ml extra on training days.

    • Hot weather? Add another 200--300 ml for sweating.

  3. Let apps help you

    • Set reminders

    • Track progress visually

    • Adjust goals over time
      Apps like Truvida literally do this calculation for you
      --- and hold you accountable so you stop pretending "it's too
      much effort."

Why Logging Your Water Matters More Than Guessing

You don't improve what you don't track.
Think you drink "enough water"?
99% of the time, people overestimate.

Tracking matters because:

  • You expose your real patterns (weekday vs weekend patterns)

  • You build awareness (just like calorie counting or budgeting)

  • You start forming a habit --- one that's measurable and doable

Tracking isn't for perfection.
It's for clarity.

Because the truth is --- if hydration really made such a difference in
your energy, digestion, skin, focus, mood, and even weight...
Wouldn't it be worth a few seconds of logging water 4 times a day?

The Snooze Button You Can't Afford

Let's get uncomfortable for a second.

We spend hours planning meals. Tracking macros. Buying supplements.
Chasing steps.
But hydration? We leave it to "when I remember."

That's a joke.
If your body needs water to digest everything else you're consuming
--- from food to information --- why is it the lowest priority?

Energy, recovery, cognition, digestion, even metabolism --- water sits
at the foundation of them all.

If your energy and focus suck right now, don't blame your hustle ---
blame your hydration first.

The Smart Play: Build Your Own Hydration System

Good hydration isn't just "more water" --- it's your system supporting
your goals.

  1. Use a bottle you actually like using

  2. Set a daily target personalized to your weight and activity

  3. Turn on smart reminders using the Truvida app

  4. Track your streaks

  5. Adjust every 2 weeks based on weather or workout intensity

Final Thought: Your Body Isn't Asking for More --- It's Asking for
Enough

Let's end with this:

Most people aren't *under-*drinking because they don't care.
They're under-drinking because water doesn't demand urgency... until
it does.

The way out?
Don't wait until you feel tired, thirsty, groggy, or headachy.

Start the day with a plan.
And let your app handle the discipline part.

Ready to Really Find Out How Much Water You Need?

👉 Download the Truvida App
👉 Enter your details once
👉 Let smart reminders and logs do the rest
👉 Track your hydration for a week
👉 Feel the difference --- make it your normal

Hydration isn't glamorous.
It's just the first domino.
And it starts with your goal, your bottle, your day one.

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