Do we really need 3 litres of water every day?

This universal standard of water consumption has been obtruded on us all, with little to no knowledge about its pros and cons. We ask experts to weigh in their opinions on this norm and its relationship with gut and skin health

“Drink 8-10 glasses (or perhaps three litres) of water every day” is a piece of advice we’ve all come across at some point in our lives. From the general physician to your mother, the proponents of this theory are aplenty. From apps like WaterMinder and Hydro Coach that track your daily water intake and shoot timely reminders to bottles marked with quantity demarcations and words of motivation, there is a lot happening in the interest of consumers so that they can keep track of the amount of water they are drinking. While it is true that dehydration leads to more significant health problems like fatigue, migraines, UTI (urinary tract infection), lacklustre skin, sunken eyes and disrupted digestion, we’re not entirely convinced if it’s fair to palm off a standardised measure of water consumption on everyone; after all, every human body is different. We speak to a nutritionist and dermatologist who break down the good and bad of this standard and whether or not you should be complying with it.

How did this standard come about?

Eight glasses, or three litres of water, is a measure that stems from the 8 x 8 rule which basically endorses the consumption of eight glasses of water a day—each glass measuring eight ounces of water. Mumbai-based nutritionist Shweta Shah gives a lowdown on this standard, explaining, “The initial logic that everyone should drink eight eight-ounce glasses of water per day originated at the United States Food and Nutrition Board in 1945. The recommendation was 2.5 litres of water per day based on a 2,000-calorie diet with the idea that you need to flush out toxins with this amount of water.” However, a BMC Public Health research reveals that the typical daily calorie intake in India ranges from 2,100 calories (in urban areas) to 2,400 calories (in rural areas), making it just one of the many reasons why a one-size-fits-all standard can’t be imposed across demographics.

Hydration needs

There’s no doubt about the fact that water, which makes up 50-70 per cent of the human body, is of paramount importance to ensure the smooth running of all bodily functions. Shah confirms the same, adding, “When we take away water, we take away the only driving factor that helps the body function.” However, it’s prejudicial to turn a deaf ear to your body’s needs—which, by the way, vary from person to person—and follow something just because you’ve heard or read about it.

Shah throws light on the various factors that influence every human’s varied hydration needs, “External factors such as work, physical activity and outside temperature and internal factors like stress and health conditions as well as one’s age play a major role in determining the optimal amount of water needed.”

A fluid relationship

Before we dive into the process of how one can navigate their ideal hydration requirement, it’s crucial to understand the in-depth equation that water shares with your skin and gut health. From dermatologists to dietary experts, everyone vouches for the benefits of water for ‘clearer’ skin and an over-enthusiastic or a seamlessly functioning gut. Many also claim that augmented water intake accelerates weight loss; while that’s a debate for another day, you cannot ignore the pros and cons of hydration and dehydration respectively for your skin and gut.

Mumbai-based celebrity dermatologist Dr Jaishree Sharad says, “The skin contains approximately 30 per cent of water, which contributes to plumpness, elasticity and resiliency; dehydration quickly reflects in reduced skin turgor (the skin’s elasticity). Water intake can improve skin thickness and density and offsets transepidermal water loss, thereby improving skin’s hydration.” 

Having said that, she mentions that while hydration is important, it does not lead to improvement in dryness or ageing skin and won’t help prevent wrinkles and sagging, hyperpigmentation or acne. According to Shah, water is the deal-breaker when it comes to regenerating new skin cells. Talking about how the gut and skin health are intertwined and need water equally, she says, “The importance of drinking water is forgotten for gut health. That is why water is also called ‘the forgotten nutrient’. Water keeps things moving along the gut, balances good bacteria and protects the intestines. Your skin is the direct reflection of your gut. A clean gut leads to clean and youthful skin without any excess oil, pimples or dullness. So hydration does keep the gut healthy and a healthy gut is a direct indicator of glowing skin.”

What’s right for you?

Trying to figure out your adequate hydration requirement isn’t as challenging as it seems. The first and foremost thumb rule—drink water as soon as you feel thirsty, or within 30 minutes at the most. “The U.S. National Academies of Sciences, Engineering and Medicine determined that an adequate daily fluid intake is 3.7 litres of fluids a day for men and 2.7 litres for women. These recommendations cover fluids from water, other beverages and food. About 20 per cent of daily fluid intake usually comes from food and the rest from drinks,” shares Sharad. 

While these standards are still blanket statements, Shah recommends factoring in your ‘prakriti’ or nature of the body to determine what’s best for you. “In Ayurveda, your body type is determined by the elements. These elements make three different prakritis—Vata, Pitta and Kapha. Those falling under the Vata bracket need a medium amount of water—about 1.5 litres daily is all they can drink sometimes. Anyone who falls under the Pitta bracket has a lot of heat in their body and is generally much thirstier than the other two groups. Thus, drinking two or more litres of water a day is normal for them. Lastly, those belonging to the Kapha bracket already have a lot of water in their bodies, since the Kapha dosha consists of water and earth elements. A litre a day is often sufficient for them,” she explains. While listening to your body and its thirst pangs is still the best approach to ascertain how much water one needs to consume, a poorly functioning gut and dull skin are also suggestive of the need to increase your water intake.

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