Is drinking 8 glasses of water a day still relevant for tropical regions? Let's explore the answer in this article, diving into the facts and myths surrounding our body's hydration needs.
Drinking plain water is a fundamental human necessity to maintain health and bodily hydration. But how much water should we ideally consume every day? Does the recommendation to drink 8 glasses of water a day still hold, especially in tropical regions like Indonesia?
The 8 Glasses a Day Recommendation: Myth or Fact?
The advice to drink 8 glasses of water a day (approximately 1.5-2 liters) has become a common guideline that we often hear. But is this recommendation truly based on scientific evidence, or is it just a myth without a strong foundation?
A recent report published in the British Medical Journal explained that there is no evidence to suggest that drinking plenty of water can prevent certain health issues or dehydration threats. In fact, some healthcare experts in the UK boldly claim that the suggestion of drinking eight glasses of water a day is a misguided proverb that could even be dangerous.
But does this report also apply to tropical regions like Indonesia? Do we need to reduce our water intake out of fear of overhydration?
The 8 Glasses a Day Recommendation: Suitable for Tropical Regions
According to Dr. Candra Wibowo, a specialist in internal medicine from Mitra Kemayoran Hospital in Jakarta, the recommendation to drink 8 glasses of water a day is still scientifically acceptable and aligns with the needs of the population, especially in tropical areas like Indonesia.
"It can't be considered a myth. The advice to drink eight glasses a day is still scientifically sound," he says.
Candra emphasizes that the crucial point regarding this research is that it was conducted in Europe, not in tropical regions. As it's known, the weather in European countries is much colder than in Indonesia, so it's understandable that this study might label the recommendation of drinking eight glasses of water a day as erroneous.
"European regions may differ from tropical areas. The key is to drink water in moderation," he remarks.
How to Determine Your Body's Water Needs
Candra explains that the kidneys in every human body have automatic regulation. When we're thirsty or lacking fluids, the body sends negative feedback to the brain, prompting us to drink.
Conversely, if we have sufficient fluids in the body, we won't feel thirsty. In fact, the kidneys will automatically eliminate excess water through urine.
Unconsciously, humans lose fluids throughout the day due to evaporation (moisture loss). Evaporation occurs when people breathe, talk, sweat, urinate, and have bowel movements, so the body requires water intake to replenish these losses.
He adds that it's straightforward to gauge whether one is consuming enough water daily. "The parameter is to observe the color of your urine. If it's like tea (cloudy yellow), you're dehydrated. But if it's clear yellow, you're adequately hydrated. There's no need to drink too much," he says.
Fluid needs vary from person to person. According to Candra, based on age, a child needs more fluids per day than an adult or an elderly person. For children, the recommended fluid intake is 20-25 cc per kg of body weight per day, for adults, it's 15 cc per kg, and for the elderly, it's 10 cc per kg.
What Are the Consequences of Overhydration?
Candra also warns against excessive water consumption. Consuming an excessive amount of water doesn't make your kidneys healthier; in fact, it can burden your kidneys.
In some studies, Candra explains that if you drink more than 2,810 cc of water daily consistently, it can eventually damage and reduce kidney function.
"I agree with the myth that drinking too much water is not healthy. I always tell my patients that excessive drinking can decrease kidney function because it filters more frequently," he says.
One consequence of excessive fluid intake is that it can cause unconsciousness due to brain swelling. This, according to him, happens because the sodium content in the blood decreases due to excess water (homeostasis). However, this only occurs in individuals with psychogenic disorders or kidney abnormalities.
"So, if you drink too much, it can lead to hyponatremia (low sodium levels), which can cause brain edema (brain swelling). This can lead to a coma or even death," he warns.
Conclusion
Drinking 8 glasses of water a day is still a suitable recommendation for tropical regions like Indonesia. However, it's essential to adjust our fluid intake based on weather conditions, physical activity, and age. Avoid drinking too little or too much, as both can be detrimental to our health. Drink in moderation and in tune with your body's signals.
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