Do we really need to drink 2L of water a day?

The Myth

Throughout the day, our bodies can lose between one-and-a-half to two litres of water, simply by breathing, sweating and urinating (a little more if it’s hot or during exercise). So, in order to make up for the loss, we need to drink more water.

Related content: Are your hormones making you fat?

The facts

Two recently published academic papers reviewed all the studies conducted so far on drinking water. The authors of the reports pinned the “two litres a day” rule to a ’70s nutrition book that recommended adults have “around six to eight glasses” a day.

However, neither paper could find any scientific evidence that proved this. Guzzling down two litres of water a day is usually not needed for general hydration and, it turns out, doesn’t clear toxins any faster than if we were to consume less.

Our kidneys act like sieves, keeping things that our body needs, such as calcium, and throwing out the rest (by sending it to the bladder to become urine). We might think that drinking a lot of water helps our kidneys flush out the toxins faster, but a small scientific study showed that having too much H20 actually slows the process.

Is there any benefit to drinking so much water?

It can decrease bladder cancer

A study of almost 48,000 men showed that those who drank 1.5 litres (around six glasses) of water a day had a lower incidence of bladder cancer than those who consumed less than 240ml (one glass) per day.

Scientists believe that carcinogens, which come into contact with the bladder, are partly to blame for bladder cancer. Drinking six glasses of water means that carcinogens spend less time in our bladder (because we pee more).

Plus, it dilutes our urine (meaning there’s less chance that carcinogens will touch the bladder).

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Heart health

A study of 12,017 women found that those who drank five or more glasses of water per day had a much lower risk of developing coronary heart disease than those who drank only two glasses of water a day.

A flab fighter?

Some studies suggest drinking water before a meal can decrease appetite and promote weight loss. However, the effect won’t last as hunger will eventually kick in.

How much water should I drink?

While there are long-term benefits to drinking six glasses of water a day, there’s no hard-and-fast rule for general hydration. Everyone’s body is different and so is the amount of water they need.

This difference depends on our diets, how much exercise we do, and genetics. So, don’t force yourself to have eight glasses a day if it’s making you feel bloated, or if you feel you don’t need it. Trust that your body will tell you when you’re thirsty and require a top-up, and when you don’t.

CLEO web extra:

Eight health rules you should break

Small changes, big difference