Common hydration myths: debunking preconceived ideas

The subject of hydration is rife with preconceived ideas. Between strict recommendations and sometimes erroneous advice, it's important to clarify what "hydrating well" really means. Here are some of the most common myths and the facts that debunk them.

Myth 1: Drink 8 glasses of water a day

One of the most common recommendations is "8 glasses of water a day". Although this guideline can be used as a guide, it is far from universal. In fact, hydration needs vary according to many factors: age, weight, physical activity and even the climate in which you live.

According to the Institute of Medicine, it is recommended that men consume around 3.7 liters of fluid per day, and women around 2.7 liters. However, this includes not only water, but also other beverages and water-rich foods(https://www.icliniq.com/articles/gastro-health/impact-of-hydration-on-digestion). 

(https://www.mdpi.com/2072-6643/11/1/70) Fruits and vegetables such as cucumbers, watermelons and oranges also contribute to hydration.

Myth 2: Only water moisturizes

It's common to think that only pure water can keep you properly hydrated. In reality, many other beverages contribute to hydration. Herbal teas, juices, milks and even coffee (in moderation) can all contribute to your daily fluid intake.

Studies show that even drinks containing caffeine, such as tea and coffee, have a hydrating effect, as long as they are consumed in moderation(https://www.icliniq.com/articles/gastro-health/impact-of-hydration-on-digestion). Soups and certain water-rich foods are also good sources of hydration.

Myth 3: If you're thirsty, it's already too late

Many people think that when thirst strikes, it means you're already severely dehydrated. In reality, thirst is your body's natural signal that you need more fluid, but it's not a sign of urgency. For most people, drinking in response to thirst is a good way to maintain proper hydration.

However, it is important to remain vigilant, as some people, such as the elderly, feel less thirsty, and others may need to drink more because of intense physical activity or high temperatures(https://www.mdpi.com/2072-6643/11/1/70). 

Myth 4: Urine should always be clear

The color of your urine is often used as an indicator of your hydration status, but it's a mistake to think that it always has to be perfectly clear. Slightly yellow urine is a sign of good hydration. Very clear urine may indicate that you're drinking more than you need to, which isn't always helpful and can dilute essential electrolytes in your body(https://www.icliniq.com/articles/gastro-health/impact-of-hydration-on-digestion). 

On the other hand, dark or amber-colored urine can actually indicate a lack of hydration, in which case it's advisable to drink more fluids.

Myth 5: Sugar-sweetened beverages hydrate as well as water

Sweetened beverages, such as sodas or certain energy drinks, may seem hydrating because they contain water. However, they can contain high levels of sugar that do more harm than good. In addition to causing blood sugar spikes, these drinks can lead to long-term dehydration by causing the kidneys to lose more fluid(https://newsinhealth.nih.gov/2023/05/hydrating-health ).

Sugar-free solutions enriched with electrolytes, such as AQUAPOP, are much healthier options for maintaining a good fluid balance, especially after strenuous physical activity or in hot weather.

Many preconceived ideas about hydration can lead to inappropriate behavior. It's essential to understand that our water needs vary according to many factors, and that healthy hydration can be obtained from a variety of sources. By following your body's natural cues, drinking regularly, and avoiding overly-sweetened beverages, you can maintain an optimal water balance to support your daily health and well-being.