“Stay hydrated”
Is one of those bits of health wisdom that’s as ubiquitous and longstanding as “eat your vegetables” or “move your body.” But staying hydrated isn’t always as simple as drinking plenty of water—and there are plenty of myths and misconceptions surrounding good hydration practices. Here are 9 healthy hydration tips you might’ve heard—but might want to reconsider.
“You need 8 glasses of water a day.”
For the longest time, people swore by the rule of 8 by 8: Eight 8-ounce glasses throughout the day were the secret to good hydration. The only problem? There’s no scientific basis for that number.
Sure, it’s a good guideline for most people, but your specific hydration needs are going to vary based on your body size, your diet, your physical activity levels, your environment, and your overall health. In other words, a 200-pound person exercising heavily in hot weather is going to have different hydration needs compared to a 120-pound person in the air-conditioning.
Plus, you have to remember that many of the foods you eat contain water, which counts to your daily hydration. Eating a juicy watermelon can be just as hydrating as a glass of water. Instead, focus on drinking water when you feel thirsty. For most healthy people, that’s enough to meet hydration needs.
“If you’re thirsty, you’re already dehydrated.”
You might be reluctant to let your sense of thirst guide your hydration needs because you’ve heart that being thirsty is a symptom of being hydrated. It’s not. In fact, it’s your body’s physiological cue, according to science. That’s why it’s a good indicator.
If you’re worried about dehydration, there are other symptoms you need to watch out for. Dizziness, rapid heart rate, and dark urine are all signs your fluid balance is off.
“Clear urine means perfect hydration.”
If dark urine means you’re dehydrated, then it would only seem natural to aim for the opposite—you want to be peeing clear. But clear urine isn’t the ideal. In fact, clear urine signals overhydration, and if you’re consistently peeing clear, that’s a sign you’re taking in more fluids than you should. Overhydration dilutes your electrolytes, so it can be just as bad as dehydration.
Instead, you want your urine to be pale yellow, which indicates proper fluid balance.
“Caffeine dehydrates you.”
The science behind this one is a little bit confusing. Caffeine is a natural diuretic, which prompts your kidneys to flush excess sodium and water from your body. Therefore, if you consume a lot of caffeine, you’re going to be flushing a lot of fluid from your body. However, your body can develop a tolerance to caffeine’s diuretic effect. If you’re regularly drinking a lot of tea and coffee, you’ve likely adapted fairly well and those caffeinated beverages will hydrate you as well as water would.
“You can’t drink too much water.”
Water is great for you, and it’s hard to imagine having too much of a good thing. But there is such a thing as overhydration. Excess water intake can cause what’s known as hyponatremia—dangerously low sodium levels. That’s because your body has more fluid than it has sodium. This is something that’s frequently seen with endurance athletes, who lose large amounts of sodium through their sweat and try to rehydrate with plain water. To stay properly hydrated, you need to monitor the amount of water you’re drinking, and if you need to take in large amounts of fluid (such as you would during prolonged exercise), you should aim to take in electrolytes as well. A simple teaspoon of salt in your water bottle could make all the difference.
“Sports drinks are the best way to stay hydrated.”
Here’s the catch about those electrolytes: You need them if you’re losing a lot of fluid, such as through heavy sweating. But if you’re not? Plain water will probably be sufficient for your hydration needs. Stick to sports beverages like Gatorade only when you’re doing intense exercise for more than an hour or if you’re in extreme conditions. Otherwise, you’re just drinking a sugary beverage.
“Cold water hydrates you more than warm water.”
Cold water is super refreshing, especially on a hot day. That’s why it can feel like cold water quinches your thirst better. And if it tastes better, that will likely encourage you to drink more of it. But your body doesn’t absorb cold water any more efficiently than it does warm water. Hydration is going to depend on your total fluid intake, not the fluid’s temperature.
“Hydration is about drinking water.”
Hydration isn’t as much about drinking water as much as it is about maintaining fluid balance in your body—and yes, water is a big part of that. But you also need electrolytes—sodium, potassium, calcium, and magnesium, which your body can lose through sweating and need to be replaced in addition to water. Most people consume far more sodium (salt) than their body needs, and they don’t consume enough potassium to balance it out. In addition to drinking plenty of water, be sure you’re eating a nutritious diet; when your hydration needs are high, such as on a hot day or when you’re exercising intensely, that’s when you need supplemental electrolytes in the form of a sports drink.
“More water boosts your metabolism and detoxes your body.”
This one isn’t as untrue as much as it’s greatly exaggerated. Yes, drinking water will slightly increase the number of calories your body burns, and hydration is good for healthy digestion. Certain toxins do leave your body through your urine, but that detox process is a result of your liver and kidneys, not the fluid volume in your body. In general, adequate hydration supports all your body’s processes—but don’t count on it to be a miracle worker that sheds excess weight or flushes toxins.
What does good hydration actually look like?
With all the myths and misconceptions about hydration, it’s easy to lose sight of how simple it really needs to be. According to science, here are the best practices for maintaining the right fluid balance in your body: 1. Drink when you’re thirsty 2. Increase your fluids when it’s hot, you’re sick, you’re exercising, or you’re pregnant 3. Consume hydrating foods like fruits and vegetables 4. Add electrolytes like salt when you’ve been sweating profusely 5. Aim for pale yellow urine, not clear
