Where the famous rule came from, why thirst is a better guide than a target, and the signals actually worth tracking.
The eight-glasses rule has no strong scientific origin, yet it has outlived most of the advice published alongside it.
A mid-century dietary guideline suggested roughly 2.5 litres of water a day and then noted, in the very next sentence, that most of it comes from food. The second sentence got lost.
Healthy kidneys are extremely good at regulating fluid. Unless you are older, ill, pregnant or training in heat, thirst is a reliable guide.
Coffee and tea count toward fluid intake; the mild diuretic effect does not offset the water they contain. Sugary drinks hydrate too, but the metabolic cost makes them a poor default.
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