Water makes up at least half of our body weight. It helps us clear out toxins, regulate our body temperature, move our joints and more. That’s why staying properly hydrated has a big impact on both our health and comfort.
Symptoms of dehydration
Dehydration is when your body does not have enough water.
- Mild dehydration can cause thirst, dry mouth, fatigue, headaches, muscle cramps, dizziness and decreased urination.
- Severe dehydration can cause rapid breathing and heartbeat, extreme dizziness, sunken eyes, confusion and very dark urine or no urine.
Hydration facts vs. myths
With so much health information at our fingertips, it’s hard to know when something is an evidence-based fact or just an unproven theory. We’ve addressed some of the most common hydration myths, so you can learn how to stay hydrated this summer.
Myth: You need 8 glasses of water a day.
- Fact: Everyone is unique and so are their hydration needs. Body size, activity level, temperature, medications and health conditions all impact the amount of water a person needs.
- To give a frame of reference, The National Academies of Sciences, Engineering, and Medicine estimates that on average women should aim for 11.5 cups of fluid per day, while men should aim for 15.5 cups. This includes water from food and drinks.
Myth: Just drink when you’re thirsty.
- Fact: Your brain senses when there is too much salt in your body and signals you with the feeling of thirst to get you to balance it out with water. While thirst is a great indicator for many of us, it’s not foolproof. Some people do not pick up on the feeling of thirst either because they’re not as sensitive to the sensation or because they are distracted and not paying attention to their bodies. Whether you feel thirsty or not, you should be drinking water throughout the day.
Myth: Drinking water is the only way to stay hydrated.
- Fact: About 20% of our daily liquid intake comes from food. Everything you eat and drink contributes to your hydration levels.
Myth: Coffee and tea dehydrate you.
- Fact: While caffeine is considered a diuretic, moderate amounts (up to 4 cups) of caffeinated drinks will not cause dehydration and can still add to your hydration levels.
Myth: Having clear-colored urine means you are properly hydrated.
- Fact: True hydration levels are measured in the blood, but urine can be a useful indicator. Clear or pale-yellow urine typically indicate ideal hydration levels. However, factors such as a high-protein diet and certain vitamins and medicine can cause darker urine. The amount of urine is also a good hydration indicator. You should need to urinate every few hours.
Myth: You can’t drink too much water.
- Fact: While uncommon for most healthy adults, it is possible to overhydrate, which could cause a condition called hyponatremia (low sodium levels). Hyponatremia can cause symptoms including nausea, low blood pressure, muscles weakness or spasms, fatigue, confusion and seizures. It is a serious condition that requires medical treatment.
Myth: Sports drinks that contain electrolytes are the best way to hydrate after sweating a lot.
- Fact: Plain water is usually enough to rehydrate after a workout. However, if you’re exercising intensely for an hour or more, you may need electrolytes to help rebalance your body. Sports drinks are one way to get your levels back in check, but many contain large amounts of sugar and other unhelpful ingredients. Sometimes just having a salty snack with your water can do the trick.
Myth: Drinking lots of water will help you lose weight.
- Fact: There’s no evidence to say definitively that this is true. But, if you are substituting water in place of high calorie/high sugar drinks, such as juice and soft drinks, then it could help you lose weight.
Hydration tips
- Choose water-packed foods.
Eat foods that contain a lot of water, including apples, watermelon, spinach, cucumbers, tomatoes, broccoli, celery and soups.
- Flavor your water.
Add slices of cucumber, mint, strawberry, lemon, etc. for a refreshing treat.
- Add ice.
You might find that drinking water at different temperatures can offer the variety you crave.
- Keep it accessible.
Keep a glass of water with you at home and take a reusable water bottle with you when you’re on the go.
- Use a straw.
It might sound silly, but using a straw rather than tipping back your glass or water bottle to take a drink may facilitate taking more sips as you sit at your computer, run on a treadmill or otherwise multitask.
- Create a water-drinking routine.
Having a glass of water when you first wake up, another with each meal, and another before bed can be a great way to remind yourself to stay hydrated.
- Track your water intake.
Pay attention to your thirst cues. You can also use a measured water bottle, an app or a simple checklist with tally marks to keep track of how much water you’re drinking.
Want to learn more? Dive a little deeper into the link between hydration and urinary health.
