Daily Water Intake: How Much is Right for Me?
- Gwen Krehbiel
- Aug 28
- 4 min read
What should my daily water intake be?
If you pose this question to five people, you’ll likely get five different answers.
Half your body weight in ounces?
Eight 8-oz. glasses?
Only when you’re thirsty?
Only during a meal?
Never during a meal?
Which guideline is correct?
The answer is that there is no perfect answer that works for everyone.
The SHAPE Program is designed to be tailored to you. This is why we set a foundation and Gwen Krehbiel, Certified SHAPE ReClaimed practitioner, can make adjustments as needed, based on the results of your urinalysis and your unique health situation. What is healthy and right for you may not be healthy and right for another. This is true even when it comes to daily water intake.
Too little water will lead to dehydration, but too much water can also cause problems. Your kidneys are your body’s main water distributors. They have a big job, and if they’re not functioning optimally, you’ll experience symptoms like low back pain, nighttime urination, swelling, joint pain, arthritis, excess or diminished libido, prostate difficulties, or menstrual problems. If you carry excess weight, your kidneys have more work to do and drinking too much water could put a strain on your already tired kidneys.
For this reason, we advise that you have a daily water intake of 48-60 oz. This amount generally keeps you hydrated and your kidneys healthy. Your daily water intake may be increased by Gwen Krehbiel, SHAPE practitioner, based on your urinalysis results and overall health. Celtic Sea Salt® and pH Concentrated Minerals can help your kidneys with water distribution. In addition, the SHAPE Drops contain ingredients that help maintain fluid balance.
Hydration as Stress Resilience
A growing body of research is uncovering the hidden role of hydration in hormonal balance and emotional well-being. One of the most compelling findings to date was published on August 22, 2025, in the Journal of Applied Physiology, demonstrating that chronic mild dehydration can raise cortisol—the body’s primary stress hormone—by more than 50%.
In this study, individuals who consumed less than 1.5 liters (about 50 ounces) of fluid per day showed significantly heightened cortisol responses when placed under stress. Their bodies reacted more strongly—even though they didn’t feel thirstier than those who were better hydrated. In fact, urine color, not thirst, was the best indicator of who was truly hydrated.
Key takeaway: Thirst is not always a reliable signal. Pale yellow urine typically reflects good hydration, while darker shades suggest the need for more fluids.
What This Means for You
Even mild, chronic dehydration may be silently amplifying your body’s stress response and contributing to long-term issues like fatigue, mood swings, poor sleep, and inflammation.
Here’s what the research reveals:
Stress Resilience Angle: Under-hydrated individuals experience dramatically elevated cortisol during stress—even without noticeable changes in heart rate or perceived anxiety.
Hormonal Mechanism: Dehydration triggers vasopressin, a hormone that helps the body conserve water—but also stimulates cortisol production, increasing the stress burden.
Everyday Impact: Persistently high cortisol levels are linked to blood sugar instability, digestive issues, immune suppression, belly fat, and hormone disruption.
Practical Tip: Focus on consistency: aim for regular fluid intake throughout the day, and use urine color as your guide. Pale yellow = hydrated. Darker = time to drink up.
How We Monitor Hydration at Krehbiel Natural Health
Inside your Unlock Your Hormonal Harmony journey, we take the guesswork out of hydration.
Our 10-point urinalysis screening monitors key markers such as pH, ketones, leukocytes, specific gravity, and more—providing real-time insights into hydration, inflammation, and detoxification trends.
Your InBody 380 Body Composition Scan also gives us a detailed view of your total body water, intracellular and extracellular fluid balance, and cellular hydration status.
Together, these tools help us spot subtle imbalances and adjust your protocol with precision.
Additional Considerations
Individual hydration needs vary by age, body size, physical activity, environment, and health status. Water-rich foods, herbal teas, and even milk can all contribute to your daily fluid intake.
The old “8 glasses a day” rule isn’t one-size-fits-all—but what does matter is daily consistency and responding to your body’s needs.
Why This Matters in Your Unlock Your Hormonal Harmony Journey
When you’re working to restore balance, reduce inflammation, and calm your nervous system, hydration is foundational. It supports detoxification, improves nutrient delivery, and now—based on this new study—we know it also helps regulate stress hormones like cortisol.
So if you’re already prioritizing clean eating and targeted supplements, make sure you’re not skipping this free and powerful tool: drink water throughout the day, not just when you feel thirsty.
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To your thriving health,
Gwen Krehbiel
Certified Natural Health Professional
Certified SHAPE ReClaimed Practitioner
Certified Facial Analysis Practitioner
Certified ZYTO Practitioner
Medical disclaimer: This information is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Never disregard professional medical advice or delay seeking medical treatment. Medical conditions require medical care.
Ahhh...yes, water. Great topic. Too much, we drown and too little, we die. Your recommendation on quantity looks great.