Some people carry around gallon jugs like hydration champions. Others realize that at 4 p.m., their only sip of the day was coffee. So, how much water do we actually need?

We’ve all heard the eight glasses a day rule.

Is that enough? Maybe.

Can you overdo it? Absolutely.

While recommended amounts vary by person, there’s no one-size-fits-all rule.

Our bodies depend on water to function. Water helps regulate temperature, keeps joints happy and yes, makes bathroom trips possible. According to the Centers for Disease Control and Prevention (CDC), water makes up 60% of men's and 50% of women's body weight.

A few tips to sip smart:

For most healthy adults, drinking when thirsty is often enough. Mayo Clinic says that the eight-glass-a-day rule is a good rule of thumb. Some people need less, and some people need more. Listen to your body.

Sodium, an important mineral in water, is lost from the body when we sweat. Maintaining the right balance of sodium helps the heart, cells and nervous system function properly.

Hydration doesn’t have to be boring. There are alternatives to plain water. Stamford Health says that foods and drinks that melt at room temperature can count. Many fruits and vegetables, or even a little ice cream, check the box. Just don’t make your favorite energy drink or soda you’re go-to source. Try juice or milk instead.

Drinking too much water is uncommon for most adults. However, high-performance athletes sometimes overdo it during long workouts, and the kidneys can’t keep up. This causes the sodium in the blood to drop too low, which can be serious and lead to water intoxication. Marathon runners often experience this condition.

Hydration matters, but don’t overdo it. Let thirst guide you. Listen to your body and not your smartwatch, unless it hands you a glass.