I'm out of left field with the topic today, but, we're on about hydration (and a bit later, sugar).
There are a lot of articles "debunking" the "eight glasses of water a day" suggestion, which is fine and good - eight glasses of water a day is not exactly a good guideline, all things considered - but instead of debunking it in an acceptable way, they say very unhelpful things like, "just drink when you're thirsty," and attempt to debunk our bodies' need for water entirely (
it's in your food!), in some sort of mad vendetta against water.
I have a personal anecdote and some amount of information, but I didn't source anything because no one reads this and I don't care. Any facts presented in this post were found by searching briefly on the internet, so I'm not worried about it.
I used to not drink very much water. I used to only be able to stomach drinking ice cold water and drank a lot of other things like soda. Once I stopped soda, I drank more water. I started focusing on drinking more and more water, as my goal was being properly hydrated, knowing it was good for my body. Now, having conditioned myself to drink only water when it's not coffee time, I drink a lot of water. I drink at least 16 ounces, sometimes more, when I first wake up (before coffee time, very important!), following that I drink a few ounces short of a gallon per day throughout the day. It's not because I feel pressured by a goal to remain healthy, but because I'm thirsty - all the time. I just always want to drink more water. I don't even need it ice cold - I prefer it room temperature, as I can drink more without having to stop due to cold sensitivity.
I'm not diabetic, yes some other things have changed about me since those days, but the biggest thing is that I don't drink soda anymore. I drink very few diuretics, only coffee in the morning and rarely an 8 ounce cup of tea. I sometimes drink milk but I consider that food. I know it's "a drink", but I don't drink it with dinner, or when I'm thirsty, but as a source of satiation, almost like a snack. If I only drank when I was thirsty, I would still drink all the time. Before I made myself enjoy drinking water through sheer force of will, I would drink sodas and other non-water drinks when thirsty.
The thing about other drinks is that scientists have studied what "satiates our thirst" and have found that the brain sends "thirst quenched" signals to our brains before the consumed water has even managed to actually support any hydrating functions. Within the mouth and throat are systems that tell our brain we've had plenty to drink and are no longer thirsty. When we drink diuretics and all those drinks that we've always been told "always make you more thirsty," but
feel like our thirst was actually quenched, we are suffering a negative side effect of this built in system of our bodies. The mouth and throat tell the brain we've quenched the thirst before the soda does anything. Once it begins being processed, we recognize that we are thirsty again, and drink more. The mouth and throat signals continue to trick us into thinking we are satiated when we will never become so. This is why people are so hellbent on justifying their tea and soda as "not making them more thirsty" - the thirst they cause is later, after you've forgotten you drank it, not to mention if you drink
more you'll reset the cycle, making your mouth yet again tell your brain you're hydrated from that soda.
For perhaps even this reason alone, telling people who don't drink water to "only drink when they're thirsty" is terrible advice.
First, it's not the first step to being properly hydrated as a habit. People are notoriously bad at understanding their own body's needs in the first place. A person who regularly drinks things that aren't water isn't going to drink enough water if they "only drink water when they're thirsty," because they will - consciously and unconsciously - drink other things instead, saying, "I just had water, I can have a soda", tricking their brains into thinking the soda is actually doing anything valuable for them. I've heard people say, "I drink a bottle of water a day", as if that's enough, using it as justification for why they're drinking soda or something else instead. The fact of the matter is, the amount of water you need a day varies based on your body's needs, and if you
are drinking soda, you're probably actually going to need more water overall.
The first step to being properly hydrated is to drink more water, all the time, even when you aren't thirsty. I saw an article attempt to argue that you'll become "over hydrated," from drinking water when you're not thirsty. This is absolute nonsense they came up with to try and make their point. Over hydration won't occur until you're drinking levels of water unimaginable to the transitioning-from-soda-dependent person. It also only happens when you drink too much too quickly, or have a condition that restricts your kidneys from removing the water fast enough. Don't chug a gallon of water to settle your water intake for the day. That's not even how it works. You need a steady consumption of water, as your body uses it and keeps using it. If you drink a gallon at once, your body will pee out the unneeded water as quickly as possible to stop you from being over hydrated, and then resume normal water usage. Then you'll then need more water later.
The "who is at risk of over hydration" list is extreme sport participants plus some people with medical conditions. The over hydration scare is nonsense, and for what purpose? Scaring people who want to be healthy into... drinking less water? For whose satisfaction? Honestly, that they even attempted to make this argument is offensive on several levels.
So we've established that "only drink when you're thirsty" is bad advice for the average person. It could possibly be decent advice if that person only drank water in the first place, but imagining a person in America who drinks only water and yet needs advice about how much water to drink is rather tough.
Being dehydrated is hard to tell. It causes headaches, dizziness, light headedness, weakness, fatigue, etc. The symptoms can be mild, indicating potentially deadly levels of dehydration if the problem isn't addressed. People go to the hospital all the time with these symptoms, fearing they have some terrible disease... but they just need more water. These people writing these, "drink when you're thirsty," articles are disconnected from the habits of the average person and the understandings these average people have of their own bodies. "Drink when you're thirsty" isn't advice you can be giving to people who are suffering from serious, potentially deadly dehydration more often than once in their life, and never once were able to tell that that was the problem. You trust these people to know to drink when they're thirsty? The "at least eight glasses a day" mantra, with its incredibly limited scope of usefulness, is infinitely better for the average person than "drink when you're thirsty". Let's please not make that the new mantra - people will be hospitalized for it. I'm not even being dramatic.
Secondly, for people like me, who are thirsty all the time, it's obviously invalid advice. I could not possibly drink water every time that I'm thirsty. For people like those extreme sport participants who are at risk of over hydration, it's also terrible advice. Looks like generalized advice is pretty bad for the individual person, whether it's eight glasses a day or not.
If you're the average Joe schmo who is not drinking enough water, drink when you're not thirsty. Drink water - drink it a lot. Be careful not to "overdo it", but be aware that overdoing it is practically impossible - for you. If you're not making an effort to drink more water as is, you're not going to overdo it. Some people do suddenly go hard on a new goal, so it's not an impossible risk, but if you're fighting yourself over that glass of water, you're not going to over hydrate - and you are probably dehydrated.
I crave water now when I'm thirsty, as I've stopped soda. I crave sweet things less, overall. People make arguments about how for example, they're "going to die anyway", "moderation is fine for things", "I enjoy it and I don't overdo it", etc. But it doesn't make it not bad for you. A slice of cake every once in awhile won't kill you, and it's enjoyable, but if you don't eat it, that's even better. If you're denying yourself and you want it, that sucks - but imagine
not wanting it. Imagine simply not being tempted by that cake and not needing to make excuses for yourself to indulge in something unjustifiably bad (nutritionally) for you.
I don't want sweets. There's no, "oh no I'm living such a bad life because I'm denying myself things I want and thus I am sad and feel hollow", or whatever nonsense. I don't want to eat candies and cakes all the time. Why eat them at all? The only reason is because you enjoy them - they have little benefit to you. Refined sugar in processed foods is the one thing that basically all professionals agree on as being entirely terrible for you. You can find conflicting studies on practically any food or nutrient, but not sugar. Sugary, processed food is the one thing that's always bad for you no matter what bias stunt you try to pull in your nutrition study. You could always eat something better for you and cut the sweets, but people want to make "you only live once wah wah" arguments. Yes, you only live once, so try to make the
quality of that one life a little better by being properly hydrated and not sugar-poisoned.
I don't want the cake, and I'm not "just saying that" because I'm some kind of health nut. I eat bread, I put creamer in my coffee, and yes I do even eat some cake and sweets now and then, but I don't crave it and eat a far smaller serving than anyone would imagine. I often force myself to eat cake when it's offered as to not offend the host of whatever event I'm at - I'd much prefer a second helping of dinner. I don't suffer for not eating sweets. I don't walk through the snack aisle of the grocery store and pine after all the junk food. When I do eat candy or sweets, I'm appalled at how enormous the serving size is. If I eat both the snack cakes in one cellophane pack, I'm close to vomiting at how overly sweet it was. I've cut a zebra cake in half and put one and a half snack cakes back into the freezer. I cut the sugar added in my homemade sweets and even a pinch more flavored creamer in my coffee than I'm used to will ruin the whole cup for me.
I used to crave sweets more. It subsided nearly entirely once I stopped drinking soda.
That's an anecdote, yes. It may not be so straightforward for others. But what am I truly missing out on for not being sugar addicted? Writing a "DEBUNKING WATER!" article is the dumbest thing I've ever seen, intentionally trying to make people feel justified and self-righteous in the face of those
crazy health nuts with their energy and stamina and not-constant headaches - what do they know? - while depriving themselves of a better life if they just drank more water - and perhaps specifically, less soda.
Water is not a cure-all, but it's the oil for our engine. You can run your car on low oil, but, well, not for long.