Debunking Common Myths About Drinking Water
Water powers many things in our bodies, from mental clarity to glowing skin and energy levels. But with so many myths floating around, it’s no wonder we’re left unsure about what to believe about hydration.
This incorrect information, often portrayed as fact, is bound to confuse you.
That’s why we’re here to set the record straight and debunk common myths about drinking water.
Myth 1: Everyone needs exactly eight glasses of water a day
According to the NHS, adults should aim to drink 6-8 glasses of fluids every day.
The idea that we should all drink eight glasses of water daily has been doing the rounds for decades. However, this guideline isn’t actually backed by solid scientific evidence.
Hydration isn’t a one-size-fits-all situation. Many factors determine how much water you need. Such things include your age, gender, activity level, climate and overall health. For instance, someone who’s physically active or lives in a hot climate will require more fluids than someone who has a sedentary lifestyle and lives in a cooler environment.
Rather than sticking to eight glasses of water a day, although it’s a good place to start if you drink less than this currently. It’s more effective if you listen to your body’s signals. Thirst is a reliable indicator that it’s time to drink.
Children and older adults are more vulnerable to dehydration. Kids are too busy playing to notice thirst, and older people have weaker thirst signals, so they may not even feel thirsty when they are.
What’s more, the colour of your urine will also show you whether or not you need to up your fluid intake. Pale yellow shows you have adequate hydration, while a dark shade shows you need to drink more.
Clear urine isn’t always the goal, as it could mean that you’re overhydrating. Pale yellow urine is best, as it shows that you’re well hydrated without flushing out the salts your body needs.
Myth 2: If you’re thirsty, you’re already dehydrated
Thirst is your body’s natural way to help you know it’s time to drink. Feeling thirsty doesn’t necessarily mean that you’re dehydrated; it’s simply a way for your body to prompt you to have a drink.
There’s a difference between mild thirst and dehydration. Mild thirst is a normal cue, whereas dehydration can include symptoms like dizziness, fatigue and dark urine.
For most people, drinking when you feel thirsty is enough. However, if you’re exercising intensely or in hot conditions, it’s best to drink regularly to prevent dehydration.
Myth 3: Coffee and tea don’t count towards hydration
It’s a common belief that caffeinated drinks like coffee and tea dehydrate you. Caffeine does have a mild diuretic effect, which increases urine production. But the water content in these beverages will compensate for this, and ultimately, they can make a difference in your overall fluid intake.
There’s no need to feel guilty about your morning brew. Just be mindful of added sugars, as well as excessive caffeine consumption.
To support your overall hydration, it’s best to consume a variety of different fluids and water-rich foods.
Myth 4: More water is always better
It’s important to stay hydrated, but drinking too much water can lead to hyponatraemia, a condition in which the sodium levels in the blood become dangerously low. Although this is rare, it can be serious.
Researchers from a 2013 study indicated that drinking between 3 and 4 litres of water in a short period may lead to symptoms of hyponatraemia. But they didn’t indicate how long a time specifically.
The important thing is that you listen to your body’s signals. Drinking excessive amounts of water without considering your needs isn’t beneficial and can be harmful.
Myth 5: Bottled water is always safer and healthier than tap water
In the UK, tap water is subjected to rigorous testing to ensure that it’s safe to drink. What’s more, it can contain essential minerals that are beneficial to your overall health.
Bottled water can often have these minerals removed, and it’s much more expensive to consume.
Drinking bottled water also impacts the environment significantly. Producing and disposing of plastic bottles increases your carbon footprint, so choosing tap water will reduce your plastic waste.
If you’re really concerned about the quality or taste of your tap water, it might be worth considering a water filter. It’s a cost-effective and environmentally friendly solution, giving you clean, filtered water without the need for single-use plastic every time you drink.
Myth 6: Drinking water helps you lose weight quickly
Drinking water can help in controlling your weight, as it helps keep your stomach feeling full and supports your metabolism, but it’s not a magic bullet for rapid weight loss.
Ensuring you’re hydrated is part of a healthy lifestyle, as is a balanced diet and regular exercise, all of which will help with weight management.
Myth 7: You can’t drink too much water
It is possible to drink too much water. As we mentioned above, excessive amounts of water can lead to hyponatraemia. This is when the balance of electrolytes in your body is disrupted by huge amounts of water, and your sodium levels will drop dangerously low.
Symptoms of hyponatraemia include nausea, headaches, confusion, and in severe cases, seizures.
Myth 8: Sports drinks are necessary for hydration
Sports drinks are designed to replenish the electrolytes that can be lost during intense exercise. However, for most people who participate in regular, moderate activity, plain water should provide enough hydration.
If you’re participating in activities that last over an hour, especially in hot conditions, it might be worth adding a sports drink or electrolyte solution to your fluid intake.
For everyday hydration needs, water and a balanced diet should be enough to give you the electrolytes your body needs.
Myth 9: Water is the only source of hydration
Even though drinking water should be your primary source of hydration, many foods can contribute to your daily fluid intake. Fruits and vegetables have high amounts of water; cucumber, watermelon, oranges, and strawberries are the best sources. Other drinks, like milk, herbal tea, and even broths, will also up your fluid intake.
Myth 10: Dehydration only occurs in hot weather
Dehydration isn’t exclusive to hot weather. In colder climates, factors like increased urine production, respiratory fluid loss, and reduced thirst triggers can result in you not drinking enough, leading to dehydration. Regardless of the season, you need to maintain hydration year-round and pay attention to the signals your body is giving you.
Healthy hydration habits
- Carry a reusable water bottle: Take a water bottle with you everywhere. You’ll be surprised how much more you’ll drink consistently if you always have water to hand.
- Listen to your body: Drink when you’re thirsty and pay attention to signs from your body that you need to drink more.
- Set reminders: If you easily forget to keep your fluid intake up, use your phone to set reminders or get an app that encourages you to drink regularly.
- Don’t solely rely on water: Include a variety of drinks and water-rich foods to vary your hydration.
- Infuse your water: If plain water isn’t appealing to you, infuse it with fruit or herbs to make it more appealing.
- Take in more water when active: When you’re exercising or in hot climates, make an effort to drink more water.
- Pair water with regular habits: Start making regular water intake part of your daily routine, such as drinking a glass with every meal. Small, buildable habits will make a difference over time.
Knowing that hydration needs are personal and can be influenced by various factors helps us to make better health choices. When it comes to staying hydrated, it’s about balance and listening to your body’s cues.
Establishing healthy hydration habits doesn’t need to be complicated – just a few mindful tweaks each day can make a big difference.
Explore practical solutions like water coolers to ensure that you have access to clean and refreshing water, whether at home or in the office. Get in touch with Cool Water Company today and book in to have your water cooler installed.