The Wellness Report #7: Overhydrated or Underhydrated?
Nutriburst Vitamins
July 18, 2025
The Origin of the 2–3 Litre Rule
The “8 glasses a day” or “3 litres of water daily” rule is one of the most persistent health messages around. But where did it come from?
Most point to a 1945 U.S. Food and Nutrition Board recommendation, which said: “A suitable allowance of water for adults is 2.5 litres daily in most instances. Most of this quantity is contained in prepared foods.”
Over time, the part about water coming from food was dropped. What was once holistic guidance became a hard hydration target. Cue the rise of gallon jugs, hydration reminders, and apps that buzz if you haven’t sipped in 2 hours.
The Cultural Obsession with Hydration
Hydration has become wellness currency. From TikTok’s gallon water bottles to electrolyte powders in skincare routines, we’ve turned drinking water into a daily performance.
Some of the drivers:
- “Glass skin” and beauty hydration hacks
- Productivity culture: hydration = focus = success
- Wellness tech: smart bottles, hydration tracking apps, IV drips
- Fear-based messaging: dehydration = fatigue, ageing, bloating
The message? If you’re not drinking 3 litres, you’re doing something wrong. But the truth is, hydration isn’t about hitting a number. It’s about understanding your body’s needs.
- 💧 Total Water Intake ≠ Just Drinking Water
According to the European Food Safety Authority (EFSA), women need about 2 litres/day, men around 2.5 litres/day—but this includes all fluids and water from food. On average, about 20–30% of our water intake comes from what we eat. Foods like watermelon, strawberries, cucumber, courgettes, and spinach are over 90% water.
- 💧 Electrolyte Balance > Water Volume
Your hydration status isn’t just about how much water you drink—it’s about the balance of water and electrolytes. These minerals (like sodium, potassium, magnesium, and calcium) help regulate:- Nerve and muscle function
- Blood pressure
- pH balance
- Fluid movement between cells
Your kidneys can only process about 0.8–1.0L of water per hour. Drinking far beyond this can lead to symptoms like:
- Headaches
- Bloating
- Fatigue
- In extreme cases, hyponatremia (water intoxication)
Instead of “how much water?” ask “what is my body asking for?” Here’s what determines your needs:
- Your size + muscle mass: More lean tissue = higher water requirement
- Activity level: Exercise, sweating, and heat exposure increase fluid loss
- Diet: High-protein, salty, or high-fibre diets demand more water
- Climate: You lose more fluid through sweat and respiration in hot or dry environments
- Hormones: Women’s hydration needs shift across the menstrual cycle (oestrogen affects water retention)
TL;DR: If you’re active, sweating, breastfeeding, or eating a high-protein diet—you may need more than the average 2–2.5 litres. If you’re sedentary or eating water-rich foods, you may need less.
Our Take
Hydration should be smart, not stressful.
We designed our hydration sachets with targeted vitamins and electrolytes, not just random boosts. Whether you're boosting for energy, recovery, or beauty—your hydration should work with what you really need, not against it.
No sugar. No gimmicks. Just good science and better sips.