Water is essential for life—there’s no debate about that. From digestion to blood circulation and metabolism, almost every function in our body depends on proper hydration. That’s why most of us have grown up hearing one fixed rule again and again: drink at least 2.5 liters (or 8 glasses) of water every day.

But is this rule actually correct for everyone? Or is it just another health myth passed down without context? Let’s break it down with expert insights.

Why Water Is So Important for the Body

Around 60–70% of the human body is made up of water, which explains why even mild dehydration can affect how we feel and function. Drinking enough water:

• Keeps digestion smooth and helps prevent constipation

• Improves blood circulation

• Supports metabolism and weight management

• Reduces acidity and gas-related issues

• Prevents dry, dull skin and promotes a natural glow

People who consistently drink too little water often experience fatigue, poor concentration, digestive discomfort, and visible skin dryness.

Is Drinking 2.5 Liters of Water a Myth or a Fact?

According to senior dietitian Geetika Chopra, the idea that everyone must drink exactly 2.5 liters or 8 glasses of water daily is a myth.

She explains that water requirements differ from person to person. Factors like:

• Body weight and height

• Physical activity level

• Climate and weather

• Overall health and medical conditions

all play a major role in deciding how much water your body actually needs.

The Best Indicator: Check Your Urine Color

Instead of counting glasses, experts suggest paying attention to your body—especially urine color:

• Light yellow or nearly transparent urine → You’re well hydrated

• Dark yellow urine → Your body needs more water

In many cases, people may actually need around 3 liters of fluids per day, while others may feel fine with slightly less.

Can Drinking Too Much Water Be Harmful?

Yes, overhydration is also possible. Drinking excessive amounts of water in a short time can cause:

• Bloating

• Discomfort

• Electrolyte imbalance

That’s why experts recommend sipping water slowly throughout the day, instead of gulping large quantities at once.

What If You Have Water Retention?

Dr. Geetika Chopra also points out that people who experience water retention should not reduce water intake—in fact, they may need more fluids.

Helpful options include:

• Smoothies

• Celery leaf juice (known to reduce water retention)

• Hydrating drinks that also support weight loss

Hydration Isn’t Just About Water

Your body also gets fluids from food. Some excellent hydrating options include:

• Cucumber (about 97% water + great for digestion)

• Tomatoes

• Lemon water (soak lemon slices overnight and drink in the morning)

• Soaked chia seeds or basil seeds

These not only hydrate the body but also provide fiber, vitamins, and antioxidants.