Busting myths about healthy hydration

Drinking adequate fluid every day is essential for all of us. Without proper hydration, our health will suffer very quickly within a matter of hours. Does chugging down sports drink after sports drink or drinking water first thing in the morning, the way to go to meet our hydration needs? Separating fact from fiction regarding hydration and our health is important to know, especially as we transition into warmer months.

Here are 8 myths along with the facts about your hydration needs keeping you well-informed of what’s necessary to know:

1. Myth: We need 8 cups of water a day. Of course, water should always be our first hydration choice as much as possible. But our individual needs vary and are tougher to determine. Because everyone is unique, there is no standard recommendation when it comes to how much fluid to have in a 24-hour day. Different people have different amounts of water to stay hydrated. Determining factors include our physical activity levels, how much we perspire, the climate you live in, food choices and even medical conditions such as diabetes or heart disease that play a role in how much we should be drinking daily.

A good rule of thumb is to drink fluids when you are thirsty and always have beverages with each meal. Keep in mind, consuming lots of high-water content fruits and vegetables will also contribute to your overall fluid intake. Do not rely on sugary beverages for hydration as they have too much sugar and calories.

2. Myth: You can drink as much water as you want each day. Not true. Even though extremely rare, there is a dangerous, life-threatening condition called water intoxication. This may happen if someone is drinking lots of water in a short period of time causing their level of salt or sodium in the blood to drop too low. Generally, our kidneys can get rid of excess water. However, overconsuming water or if your kidneys do not work well, water intoxication or hyponatremia can happen. Signs of water intoxication are usually having a bad headache, diarrhea or nausea and/or vomiting. It can also lead to confusion, seizures or a coma. It is recommended to only drink to quench your thirst and without overdoing it.

3. Myth: Have a full cup of water first thing in the morning. Some people may start their day by drinking a full glass of water. It can be refreshing to have that cup of water first thing, but not necessary. Some people have the belief that if you’ve slept for many hours during the night without drinking anything, that you should drink water right away after rising for the day. Because there is no harm to your health, if you like drinking a glass of water first thing after waking up, you can continue to do so. Otherwise, do try to stay well-hydrated beginning with breakfast and continuing for the rest of the day.

4. Myth: Caffeine can cause dehydration. We’ve all heard that caffeine is a diuretic and can be dehydrating. However, a morning cup or two of coffee or hot tea is not going to cause you to become dehydrated. Large doses of caffeine found in energy drinks, however, could make a difference. If you down several energy drinks each day and consume few fruits and vegetables, dehydration could be more of a problem. Energy drinks should only be consumed infrequently if at all.

5. Myth: Sports drinks are best for hydration when exercising. When working up a sweat, staying hydrated is important. Sports drinks do seem logical as they do provide sugar along with electrolytes like sodium and potassium, which we lose when we perspire. Drinks such as these are ideal for athletes working out for more than 90 minutes at a time and who need the electrolytes and carbohydrates for them to refuel and rehydrate. However, the vast majority of people who drink sports drinks are not athletes. A 12-ounce serving of Gatorade’s Thirst Quencher contains 21 grams of sugar. Extra sugar intake can contribute to obesity by upping your calorie intake. That extra sugar and sodium throughout the day are not necessary or recommended. Water still is and always will be the best beverage for hydration for the average person who exercises.

6. Here’s a fact: The color of your urine is the best hydration check. This statement is true. The color of your urine can reflect how much water your body needs. The target color your urine should be is a pale yellow color, with little to no odor, and not concentrated indicating you are well-hydrated. As your body processes food and removes toxins from your system, you get rid of minerals and chemicals in your urine. Depending on how concentrated your pee is – which is based on how hydrated you are – it will be darker or lighter in color, look more concentrated and have a more noticeable, stronger odor than usual.