"You NEED 8 glasses of water a day!": MYTH or FACT?!

We've all heard the recommendation to drink 8 glasses of water a day. But is it based on sound science?

Do we really need or 8 glasses of water a day? We’ve all heard this advice but I’ve never seen any evidence so I decided to dig around.

I found a lot of interesting research on hydration but nothing pointing to 8 glasses specifically.

There’s mixed evidence on heart disease and cancer and nothing about the 8 glass range.

The evidence on skin health suggests people who drinks very little and are dehydrated may improve some skin properties by upping water intake.

Several experts recommend just trusting your thirst, drinking when thirsty and not obsessing over drinking more water.

Special situations where it may make sense to try to drink more:
If you exercise you lose more water so you need to increase intake; if you live somewhere warm; If out working or exercising in the sun you’ll lose water very fast so it’s a good idea to hydrate in advance even before thirst hits; pregnant or breast-feeding; in children and older people sometimes thirst alone isnt effective. E.g. the thirst reflex goes down with age; If you have kidney stones or a family history, you definitely want to drink more water; extra hydration can help prevent UTIs and it can help with chronic constipation as well

Can drinking more water help us lose weight? Energy expenditure goes up after we drink water. Drinking water before meals can help eat less and lose weight.

Connect with me:
Facebook:   / drgilcarvalho  
Twitter:   / nutritionmades3  
Animations: Even Topland @toplandmedia

References:
1-https://academic.oup.com/aje/article/...
2-https://pubmed.ncbi.nlm.nih.gov/20456...
3-https://www.nejm.org/doi/full/10.1056...
4-https://www.nature.com/articles/1601903
5-https://journals.physiology.org/doi/f...
6-https://pubmed.ncbi.nlm.nih.gov/16827...
7-https://www.tandfonline.com/doi/pdf/1...
8-https://www.mcgill.ca/oss/article/hea...
9-https://journals.physiology.org/doi/e...
10-https://www.tandfonline.com/doi/abs/1...
11-https://www.ncbi.nlm.nih.gov/books/NB...
12-https://www.cochranelibrary.com/cdsr/...
13-https://academic.oup.com/biomedgeront...
14-https://pubmed.ncbi.nlm.nih.gov/19321...
15-https://www.sciencedirect.com/science...
16-https://www.sciencedirect.com/science...
https://onlinelibrary.wiley.com/doi/f...
17-https://journals.sagepub.com/doi/pdf/...
18-https://www.science.org/doi/10.1126/s...
19-https://www.ncbi.nlm.nih.gov/pmc/arti...
20-https://europepmc.org/article/med/968...
21-https://academic.oup.com/jcem/article...
22-https://www.ncbi.nlm.nih.gov/pmc/arti...
23-https://onlinelibrary.wiley.com/doi/p...
https://www.ncbi.nlm.nih.gov/pmc/arti...
https://www.ncbi.nlm.nih.gov/pmc/arti...
24-https://academic.oup.com/jn/article/1...
25-https://publications.aap.org/pediatri...
26-https://pubmed.ncbi.nlm.nih.gov/16128...
27-https://www.ncbi.nlm.nih.gov/books/NB...
28-https://www.mdpi.com/1648-9144/55/9/537
29-https://www2.hcmuaf.edu.vn/data/lhqua...
30-https://journals.plos.org/plosone/art...
31-https://www.mdpi.com/2072-6643/9/7/660
32-https://www.sciencedirect.com/science...
33-https://journals.physiology.org/doi/e...
34-https://pubmed.ncbi.nlm.nih.gov/30656...
35-https://dspace.gipe.ac.in/xmlui/bitst...
36-https://www.ncbi.nlm.nih.gov/pmc/arti...

Disclaimer: The contents are for informational purposes only and not intended as medical advice, diagnosis, or treatment, nor to replace medical care. The information presented is accurate and conforms to the available scientific evidence to the best of our knowledge. Always seek the advice of your physician or other qualified health provider with questions regarding any medical condition. Never disregard professional medical advice or delay seeking it.

#NutritionMadeSimple #GilCarvalho

0:00 8 glasses a day
0:27 Water & Heart Disease
1:02 Water & Cancer
2:03 Water & Skin
5:20 Special situations
8:36 Water & Weight Loss
12:08 Water & Migraine
12:47 Replacement
13:11 Risks of drinking more water
14:02 Water in food
14:25 Coffe, alcohol & (de)hydration
15:58 Does thirst mean dehydration?
16:44 Urine color & dehydration
17:58 A nephrologist speaks
19:43 Origins of "8 glasses"
20:36 Takeaways