You’ve heard it a million times: drink eight glasses of water a day. Maybe you’ve even downloaded an app to remind you to hit that magic number. But here’s the thing. That advice might not apply to you at all.

The truth about staying hydrated isn’t as simple as following a one-size-fits-all rule. Your body has its own unique needs based on dozens of factors, from your activity level to the climate you live in. Let’s break down what actually matters when it comes to keeping your body properly fueled with fluids.

The Eight-Glass Rule Is Just a Starting Point

The recommendation for eight 8-ounce glasses of water per day isn’t backed by rigorous scientific evidence, and experts say hydration needs vary significantly from person to person based on size, activity level and environment. Think about it. Does it make sense that a 120-pound office worker needs the same amount of water as a 200-pound construction worker spending eight hours in the summer heat?

The U.S. Centers for Disease Control and Prevention determined adequate daily water intake should be about 125 ounces for men and 91 ounces for women from all food sources, including both liquids and solid foods. That’s right. Food counts too.

A simple way to check if you’re getting enough? Look at the color and volume of your urine; if it’s pale yellow or clear and you’re using the bathroom once every few hours, you’re likely hydrated. Dark yellow with brown tones means it’s time to drink up.

Your Morning Coffee Isn’t Sabotaging Your Hydration

Let’s put this one to rest once and for all. Coffee and tea can count toward hydration because they are made mostly of water. Yes, caffeine has a mild diuretic effect, but the amount of liquid in beverages like coffee or tea serves to offset caffeine’s diuretic effects.

The risk of dehydration comes with using caffeine supplements or drinking too much coffee throughout the day. But that morning cup? It’s contributing to your daily fluid intake, not working against it.

Thirst Isn’t Always Your Best Guide

Waiting until you feel parched to grab a drink might leave you playing catch-up. Fluid levels can drop by 2 to 3 percent of your body weight before you even realize you’re thirsty, and this is especially true as people age since natural thirst tends to diminish over time.

When exercising or in a hot climate, the thirst signal shows up after the body is already in early stages of dehydration, and the signal is often quenched before the body reaches adequate hydration again. That’s why sipping consistently throughout the day beats gulping water only when your mouth feels dry.

Water Isn’t Your Only Option for Staying Hydrated

Plain water is great, but it’s not the only way to keep your cells happy. About 20 percent of your fluids come from foods you eat, including soups, juicy fruits like strawberries, cantaloupe and watermelon, and vegetables including spinach, kale, cucumbers and celery.

All beverages contribute to hydration. Milk, juice, tea, and yes, even functional drinks like organic barley water can help you meet your daily fluid needs while providing additional nutritional benefits. The key is choosing options that support your overall health rather than loading up on sugar and artificial ingredients.

Sports Drinks Aren’t Necessary for Most Workouts

For workouts lasting an hour or less, water is still the better choice, especially considering that sports drinks are typically loaded with sugar and food dyes. You’re probably not depleting your electrolytes during a 30-minute jog or yoga class.

For workouts longer than 60 to 90 minutes that involve large amounts of sweat loss, sports drinks can provide glucose and electrolytes. But you don’t need those neon colors and excessive sugar to replenish what you’ve lost. There are cleaner options that offer functional benefits without the junk.

What Actually Matters for Your Hydration

Your body is sending you signals all day long. Mild dehydration symptoms like dry mouth, fatigue, headaches and muscle cramps can usually be treated with water or a drink that contains electrolytes like sodium and potassium. Pay attention to how you feel, not just to arbitrary numbers.

It’s more effective to consistently sip water throughout the day than to guzzle it in one go, as this approach ensures better absorption and utilization by your body. Keep a reusable bottle with you, set reminders on your phone if needed, and make hydration a natural part of your routine.

Consider what you’re drinking too. Beverages that offer functional benefits beyond basic hydration can support your wellness goals while keeping you properly hydrated. Look for options with clean ingredients, organic certifications, and nutrients that actually benefit your body.

The Bottom Line

Hydration isn’t complicated once you cut through the noise. Listen to your body, check your urine color, and drink before you feel desperately thirsty. Choose quality beverages that support your health rather than undermining it with excess sugar and artificial additives.

Your hydration needs are as individual as you are. Stop trying to force yourself into someone else’s formula and start paying attention to what your body actually needs.

Ready to explore clean, functional hydration options? Visit graasi.com to discover America’s first certified organic barley water, packed with immunity-boosting vitamins and nutrients your body can actually use.