Hi,
Let’s talk about water.
You’ve heard this many times: “You must drink 8 glasses of water every day.”
But here’s the truth: your body does not follow one magic number. It follows your real life.
THE 8-GLASSES MYTH
Most people do not need the exact same amount of water.
What you need changes with:
Your size
How warm it is
How much you move
What you eat and drink
You also get water from:
Fruit and vegetables
Soup
Tea and coffee
Other drinks
So if you only count plain water, the “8 glasses” rule can be confusing.
WHAT REALLY MATTERS
A few simple signs show if you’re getting enough:
Your wee is a light, straw-yellow colour (not dark)
You don’t feel very thirsty most of the day
You can think clearly, and your energy feels steady
You don’t often get “dehydration” headaches
You may need more water if:
You sweat a lot from sports or work
You are in hot weather
You drink a lot of caffeine or alcohol
You are ill with fever, vomiting, or diarrhoea
Instead of chasing 8 glasses, listen to your body and check these signs.
PRACTICAL WIN: THE 4 WATER MOMENTS
Forget counting every glass. Use easy “moments” in your day instead.
Try this:
After waking: Drink one glass of water before coffee or tea
With each main meal: Have a glass of water (breakfast, lunch, dinner)
Around exercise: One glass before, sips during, one glass after
In the evening: Drink a little, but not so much that you wake up to wee at night
This already gives you most of the water you need, without using an app or a chart.
BONUS: A SIMPLE SLEEP + MOVEMENT BOOST
Good sleep and gentle movement also help your body handle fluids better.
Try this 10–15 minute habit:
After dinner, go for a relaxed walk (no phone, no rush)
Breathe slowly and pay attention to your steps
When you get home, dim the lights and avoid bright screens
This small walk:
Helps your body digest your meal
Calms your nervous system
Makes it easier to fall asleep
Tiny habits like this beat big “all or nothing” plans.
Got questions about water, electrolytes, or how much you should drink?
Reply to this email – I read every message personally.
See you next week,
Gabriel, Nutrition Hacks | gbMeals
P.S. Next Thursday: The snacking mistake that keeps you hungry all day.