Disclaimer: This article is written for educational purposes only, and should not be relied upon as concrete medical advice. For personalized advice on hydration, consult a medical professional. 

Everybody has heard the advice “Be sure to drink plenty of water!” But how many of us actually listen to that advice? Is it even that important? Today, we are constantly bombarded by influencers on social media making boisterous claims about the health benefits of a certain product or lifestyle. Many of these influencers claim that staying hydrated and drinking plenty of water will clear out your skin and give you a natural glow. What is the truth behind these claims?

According to the US National Academy of Sciences, Medicine, and Engineering, an adequate daily intake of fluid is 15.5 cups (3.67 liters) a day for men and 11.5 cups (2.72 liters) for women. This may seem like a daunting amount, but it also includes the water that we get from our food. However, the amount of water you should be drinking depends on various factors, such as your level of activity, weight, height, diet, and environment. Regardless, Americans aged 21 or older, on average, drink approximately one liter (approximately 4.25 cups) of water per day, far from the recommended amount. While the advice to drink eight cups of water a day is not necessarily harmful, it is better to drink the amount of water your body tells you to drink. People who live in warmer climates, exercise frequently, or sweat more than others should drink more water than people who don’t. Some sources also recommend drinking a glass of water with each meal you consume, before and/or after exercising, and whenever you feel thirsty.

Staying properly hydrated has many health benefits. Drinking a sufficient amount of water helps your body remove waste and regulate temperature. It keeps your joints and muscles cushioned and well lubricated. Water also functions as a shock absorber for your brain and spinal cord, helping to protect them from injury or damage.

When you are dehydrated, you may feel sluggish, tired, or dizzy. This is because without enough water, your body cannot carry out basic functions properly. Severe dehydration can cause fainting, delirium, or seizures. So, the next time you feel lightheaded or tired, ask yourself when the last time you drank a glass of water was.

One of the best ways to tell whether you are properly hydrated or not is by checking the color of your urine. Your urine should be a pale, clear, yellow color. However, if your urine is completely clear and colorless, this probably means that you are drinking too much water. If your urine is a dark yellow or orange color, this probably means that you are dehydrated. Your urine should not regularly be any other colors, otherwise you should consult a doctor.

Some substances, including caffeine, have diuretic properties. This means they can reduce the amount of water being retained in your body by causing your kidneys to release more water and salt in the form of urine. However, most people will not be put at risk by consuming a moderate amount of caffeine, especially if they consume it on a regular basis. Coffee is approximately 95% water, so it is unlikely to cause severe dehydration, especially if you have built up a level of tolerance to caffeine. That being said, drinking only coffee is probably a bad idea.

However, some people find that when they try to drink more water, they just end up peeing it all out. This may be because they are drinking too much water all at once. Research from Canada shows that sipping water slowly over long periods of time can increase water retention. This shows that the body has a limited capacity of how much water it can absorb at a time, and the best way to stay hydrated is to drink small sips of water gradually throughout the day.

Is there such a thing as too much water? When you drink a lot of water very rapidly, it can dilute the electrolytes in your blood to a dangerously low level. However, your body is naturally good at preventing this from happening, so this should mainly be a concern for an athlete. When you perform major athletic activities, such as running a marathon, a large and rapid intake of water immediately afterwards can put you at risk of an electrolyte imbalance, a condition in which electrolyte levels in the blood are either too high or too low, and it can be fatal because when there is an unbalanced amount of electrolytes in the blood and in your cells, water flows either into or out of your cells, causing them to swell or shrivel up. It is also possible to have an electrolyte imbalance when you are sick and your body is losing a lot of fluids. This is why it is important to stay hydrated when you are not feeling well. Certain medications can also increase your risk of an electrolyte imbalance.

This is why many sports drinks often tout their “superior hydration” relative to water. While sports drinks may be beneficial for athletes who exercise a lot, most people are probably better off drinking water. Sports drinks can also be high in added sugars. While this might provide an exhausted athlete with a much-needed energy boost, others may not need the added sugar and will just have a sugar buzz. For everyday hydration, the best drink to stay hydrated is water because it has no added sugars or electrolytes, and tap water is also free. Most people consume plenty of electrolytes through their diet, so they don’t need the electrolytes from sports drinks.

Does drinking water actually make you “glow up” the way some beauty influencers say it does? Many influencers tout that drinking water will moisten your skin and give it a plump, dewy appearance. However, according to board-certified dermatologist Deanne Mraz, “The main impact that hydration has on [the skin’s] appearance is improved blood flow to the skin, delivering nutrients and oxygen to it as well as detoxifying the body,” but drinking water won’t just “‘send’ hydration to the skin’s surface for a dewy complexion.” While drinking water has other health benefits, it won’t just magically fix all of the issues with your skin.

Hopefully, this article has refreshed your knowledge on why it is important to drink water, because it is extremely important for our body to function properly. So, in this upcoming year, make it your New Years’ Resolution to stay hydrated!