CLAIM: 

Drinking 8 litres of water daily boosts athletic performance, speeds up muscle recovery, improves joint mobility, and lowers the risk of injuries.

FACT: 

False. Drinking 8 litres of water daily is not universally beneficial and can even pose health risks. While adequate hydration is essential for athletic performance and recovery, excessive water intake can lead to water intoxication or hyponatremia, which can have severe consequences.

A YouTube reel posted by the account @RahulBadsera claims that drinking 8 litres of water daily boosts athletic performance, speeds up muscle recovery, improves joint mobility, and lowers the risk of injuries. The post has more than 1,23,00 views and thousands of likes. 

"When I tell people that I drink 8 litres of water every day, they have a shocking expression," says the influencer, adding that he always carries a 1.2 litre water bottle, and  drinks two bottles of water during a workout. 

However, First Check found that while staying hydrated is beneficial to health, consuming excessive amounts of water can be harmful.  Water requirements of the body vary based on factors like body weight, physical activity, climate, and overall health. 

“The ‘8 litres of water daily’ rule is a misconception and doesn’t apply to everyone. For most individuals, 3 to 4 litres of water per day is sufficient,” Suhlya Manzoor, a New Delhi-based nutritionist told First Check.

Manzoor emphasized that excessive water consumption could dilute the body’s sodium levels, causing hyponatremia, a condition which can lead to nausea, headaches, confusion, and in severe cases, seizures. 

“Drinking water during workouts is safe and necessary, but it should be consumed in moderation,” she said. “Athletes can benefit from electrolyte-rich drinks to replenish minerals lost through sweat.” 

Studies indicate that both overhydration and underhydration—if sufficiently severe—will impair performance and pose a risk to health. A research highlights overhydration, particularly in athletes, can lead to hyponatremia

Another study found that hydration strategies tailored to individual needs, such as body weight and activity level, yield the most beneficial results for athletes. 

There is no evidence that drinking excessive water directly improves joint mobility or reduces the risk of injuries. 

“Joint mobility depends on factors like joint health, muscle strength, and flexibility, rather than water intake,” Manzoor noted. 

So, while staying hydrated is vital, the claim that drinking 8 litres of water daily offers these specific benefits is false, exaggerated and unsupported by scientific evidence.

Also read: FACT CHECK: Is alkaline water good for health? - First Check

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