Hydration Myths vs. Facts: What You Need to Know

Did you know your body is about 60% water? With that in mind, it makes sense why staying hydrated is so important. But have you ever wondered how much water you really need each day, or whether the hydration tips you’ve heard your whole life are actually true?

We’re here to uncover the truth behind seven of the most common hydration myths and tell you what you really need to know.

The Necessity of Water

The truth is, water is an essential element for your overall health. Getting enough water benefits your health in many ways, including:

• Getting rid of waste through urination, bowel movements and sweating
• Lubricating and cushioning your joints
• Protecting your spinal cord and other tissues
• Regulating your body temperature

Learn more about seven of the most common hydration myths and discover the truth behind them all.

Myth #1: Everyone Must Drink Eight Glasses of Water a Day

In 1945, the U.S. Food and Nutrition Board provided a guideline for the recommended daily fluid intake. They suggested that everyone consume one milliliter of water for every calorie of food. They assumed a daily caloric intake of 2,000 calories, meaning roughly 2,000 milliliters of water, which translates to about eight eight-ounce glasses of water. However, this calculation left out an important detail: most of that water is supposed to come from the foods you eat.

Fact: Hydration needs vary from person to person based on weight, activity level, diet and environmental factors.

Myth #2: Thirst Means You’re Already Dehydrated

Thirst is one of the main ways your body tells you that you’re dehydrated. Research shows that by the time your brain sends thirst signals, you’ve already lost 1 to 2% of your body’s water. However, feeling thirsty doesn’t always mean you’re dehydrated. Other factors, including specific medical conditions, medications, diet and hormonal shifts, can trigger thirst. Also, as you age, your sense of thirst naturally diminishes due to less-sensitive brain signals, decreased body water content and reduced kidney function.

While thirst is a major indicator of dehydration, there are other ways to determine whether you’re dehydrated. The first way is to examine the color of your urine. If you’re well hydrated, your urine will appear pale or clear. If you’re dehydrated, it typically looks dark yellow with brown undertones. The next way to determine if you’re dehydrated is to pay attention to how often you use the restroom. If you’re well hydrated, you should be using the restroom at least once every hour.

Fact: Thirst is a good indicator that you may be dehydrated, but it doesn’t necessarily mean that you already are.

Myth #3: Only Water Counts Toward Hydration

Returning to the 1945 guideline from the U.S. Food and Nutrition Board, many believed that water was the only source of hydration because it failed to mention that roughly 20% of daily water intake comes from food.

Fact: Besides water, foods and moderate amounts of other beverages count toward your total hydration level.

While the best source of hydration is water, it’s also found in many other foods, including:

• Celery
• Clear-broth soups
• Cucumbers
• Strawberries
• Watermelons
• Zucchini

Water isn’t the only liquid that contributes to your hydration needs. Many other beverages, in moderation, can also contribute to hydration levels, including black coffee, tea, milk, fruit juices, wellness beverages and sports drinks. However, alcohol and sugary drinks act as diuretics, increasing urine production and leading to dehydration. Alcohol can suppress the hormone that helps your body retain water, and sugar-packed drinks force your body to draw water from your tissues to process them.

Myth #4: Sports Drinks Are Always Better Than Water

Sports drinks are one of the best ways to rehydrate after an intense workout. This is largely because they contain high levels of electrolytes, such as sodium and potassium. When you sweat, your body loses water and electrolytes, which are key components of hydration within your cells. But just because sports drinks are effective at replenishing your hydration after exercise, they aren’t always the best choice.

Fact: For daily hydration, water is always best.

While it’s true that sports drinks are highly effective at replenishing your hydration after an intense workout or excessive fluid loss, they aren’t always better than water. One of the main reasons for this is that most sports drinks contain a lot of artificial ingredients and added sugar, which can lead to weight gain and even dehydration if consumed excessively.

Myth #5: Caffeinated Drinks Cause Dehydration

Caffeine is widely known for its ability to provide a pick-me-up during an afternoon slump. But did you know that caffeine is also a natural diuretic? A diuretic is anything that promotes urine production. So, naturally, diuretics tend to cause dehydration. However, this isn’t always the case with caffeine.

Fact: The high amounts of water in caffeinated beverages outweigh their diuretic effects.

The recommended daily limit for caffeine is 400 milligrams, roughly three to four cups of coffee. However, significant signs of dehydration typically appear after consuming 500 to 600 milligrams at once. Because it’s difficult to exceed this limit, the average amount of water that comes with your morning cup of joe or afternoon tea outweighs caffeine's mild diuretic effects. It can actually be a form of hydration.

Myth #6: Drinking More Water Is Always Better

Although most Americans could benefit from drinking more water, that doesn’t always mean that more is better.

Fact: Drinking too much water can lead to serious health complications.

The truth is, it’s possible to have too much of a good thing — even water. Consuming too much water can overwhelm your kidneys’ ability to filter fluids. Drinking it too quickly can dilute your blood of sodium and other key electrolytes, which can lead to a dangerous condition called hyponatremia. This condition can lead to mild and severe symptoms, ranging from headaches and nausea to seizures or even a coma.

Myth #7: Cold Water Is Bad for You

There are several instances where it’s recommended that you don’t drink cold water, including for those who:

• Experience frequent migraines: Suddenly drinking ice water can trigger a “brain freeze,” which can cause migraines in those prone to them.
• Have a respiratory illness: Cold water can thicken nasal mucus, worsening symptoms.
• Have a sensitive stomach: For those with digestive issues or a sensitive stomach, cold water can trigger stomach cramps, bloating or diarrhea because it briefly constricts blood vessels.

Fact: There is a lack of scientific evidence saying drinking cold water is bad or unhealthy.

Drinking water, regardless of the temperature, is a great way to stay hydrated. During intense exercise, cold water is highly effective at lowering your core body temperature, which may give you a boost of energy.

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