Fun fact: Most of the human body is made up of water—a whopping 60%, to be exact. Hence why staying hydrated is important. Staying hydrated is especially important if you exercise vigorously and during the hotter months when you are more likely to sweat and become dehydrated if you are not properly replenishing fluids and nutrients. There are many ways to stay hydrated that you may not have considered, but as with wellness content, there is a lot of misinformation out there about hydration.
We’re clearing these myths up once and for all with the help of experts. These are the hydration myths you need to stop believing.
Myth 1: Coffee is dehydrating
You may have heard that coffee can be dehydrating, so you shouldn’t count it in your fluid intake. This has been proven wrong. Katherine Zeratsky, a registered dietitian at the Mayo Clinic, told CNET, “Coffee, tea, or other caffeinated products are not absolutely dehydrating, especially if consumed regularly. The body can adjust to certain amounts. Caffeine and has less impact on hydration status.
Coffee is a diuretic, which means it increases the amount of urine you urinate, making you need to go to the bathroom more often. You don’t want coffee to be your main source of hydration, so make sure to balance it with water and other hydration options throughout the day.
Myth 2: Food cannot replenish water
You’ll be reassured to know that another way to stay hydrated is through the food you eat. You can meet your hydration needs by including foods like vegetables, soups, and fruits in your diet. “For the average person, increasing their intake of fruits and vegetables (without salt) can help improve hydration and overall health,” says Zeratsky. Keep in mind that due to volume requirements, it is difficult to meet fluid intake by eating food alone.
“Start by drinking plenty of water and replenishing your diet with fruits and vegetables to help you stay hydrated,” advises registered dietitian Marisa Moore. Zeratsky recommends eating a nutrient-dense diet rich in minerals or electrolytes. She notes that some of the best foods for this diet include nuts, seeds, beans and legumes, a variety of vegetables (especially greens), dairy products, and fruits. “They provide magnesium, potassium and calcium—all important electrolytes,” she says.
Myth 3: You don’t need sports drinks
There is a time and place for sports drinks, but it depends on the individual. “Athletes or active individuals who engage in high-intensity activities lasting more than 45 to 60 minutes, and [active people who] People who sweat heavily will benefit from electrolyte replenishment,” says Zeratsky.
If you’re training for a race that requires more than an hour at a time, fluids with electrolytes and carbohydrates are important. “Sports drinks can help very active people replace the water, carbohydrates and electrolytes lost during strenuous or prolonged physical activity,” Moore said.
Zeratsky adds, “For moderate to vigorous activity, lasting about an hour or more, sports drinks can improve how a person feels and performs.” Another way to replenish these carbohydrates and electrolytes is to drink beverages Or eat foods that contain salt (because sodium is an important mineral we lose when we sweat) and other electrolytes.
Myth 4: Liquid requirements are one-size-fits-all
You know the old adage that you need to drink eight glasses of water a day? This is not necessarily true. Both Zeratsky and Moore note that your hydration needs will vary from day to day. “Fluid needs depend on your size, health, activity, climate (including altitude) and age,” explains Zeratsky. One surprising fact Moore shared is that you can lose water just by breathing and talking. “If you’re going to do more – especially during physical activity – you need to have more water,” she says.
Other factors you need to consider are health-related conditions that may affect how much fluid you should drink. “Changes in medications, age, and health-related conditions (such as pregnancy and breastfeeding) may affect your thirst and require more fluids,” Zeratsky explains.
Myth 5: Thirst is a good sign to drink water
This is true to an extent, but Zeratsky mentioned that people often ignore their internal signals of thirst and by the time they reach for a drink, they are already behind on their daily fluid intake. “Don’t rely on thirst as a measure of hydration, because feeling thirsty is usually a sign that you’re about to become dehydrated or are already dehydrated,” Moore says. A good starting point, Zeratsky explains, is to drink eight 8-ounce glasses or 2 liters of water per day. “From there, monitor how you feel as you adjust your water intake and pay attention to the color, volume and frequency of urination,” she says.
According to Moore, you should drink water early and often. “This means drinking water in the days leading up to the event and drinking water throughout the event,” she says. You should especially keep this in mind if you’ll be exercising in a hot environment, she adds.
Moore also recommends carrying a refillable water bottle with you to stay hydrated, going on to say, “If plain water isn’t your thing, consider adding condiments like fresh fruit, cucumber, or mint sprigs.”
