Misinformation is ever-present in the health and wellness space, especially when it comes to topics that are in the spotlight. Hydration is one of those front-and-center subjects lately, so it’s no wonder many are confused about what we actually need (or don’t need) to stay properly hydrated.
Optimal hydration is about more than simply how much water you drink: it’s also about how well your body can balance water losses and electrolytes. Our bodies also draw hydration from a wide variety of sources. To help you cut through the noise, I’m tackling a few common hydration myths with the facts.
Myth No. 1: Liquid is the only way to hydrate your body.
Fact: Water-rich produce can provide hydration along with an array of other health benefits.
Does watermelon hydrate you? Do cucumbers hydrate you? Yes, and yes — to a degree. Water-rich fruits and veggies can add up, particularly for those who “eat the rainbow” and focus on including a lot of colorful produce in their diet. They also provide fiber, which is one of the most important nutrients for maintaining digestive health and steady blood-sugar levels, among other health benefits.
Consuming seven or more cups of produce per day can support up to about a fifth of your baseline daily hydration needs, depending on the type of produce and your activity levels and needs. A bonus of prioritizing water-rich foods? You’re also getting some natural electrolytes. (Learn more: “Why Do You Need Electrolytes for Hydration?”)
Of course, you still need a dedicated fluid and electrolyte strategy to meet hydration needs, but the consumption of produce such as cucumber, watermelon, strawberries, zucchini, and peaches can be helpful.
Myth No. 2: Sparkling water is not effective for hydration.
Fact: Sparkling water and still water are both equal from a hydration standpoint.
Does sparkling water hydrate you? The short answer is yes, but there are some factors to keep in mind.
The carbonation in sparkling water can cause feelings of fullness, which may inadvertently decrease your overall intake of liquids. If you love carbonated beverages though, the enjoyment you get from drinking sparkling water can offset this decrease.
Some sparkling waters (depending on where they are sourced) also provide additional benefits from natural minerals like magnesium and calcium. One common concern, however, is that sparkling water can be mildly acidic and potentially contribute to some dental concerns and potential enamel loss. It also might not be appropriate for those with certain digestive issues like reflux.
Myth No. 3: Sports drinks are always needed to rehydrate after exercising.
Fact: While sports drinks are effective for hydration, they’re generally not necessary after workouts of an hour or less.
For longer or more intense exercise, targeted and formulated sports drinks or rehydration drinks can be some of the most effective ways to maintain hydration when your fluid needs increase or fluid losses are a concern. This includes exercising for more than 60 minutes, competing in endurance events, working out in hot climates, using a sauna, or combating sickness that involves vomiting or diarrhea.
Liquid sports drinks often contain some added sugar along with electrolyte blends to support the balance of fluids in the body and amplify their hydration impact. This sugar can boost the absorption of both water and sodium (a key electrolyte needed for hydration balance).
However, I do not recommend sipping sports drinks throughout the day as a strategy for general hydration. It’s generally not physiologically necessary for light or short workouts lasting an hour or less. You also want to avoid options that contain artificial flavors and sweeteners.
Myth No. 4: Drinking milk does not contribute to hydration.
Fact: Milk is estimated to be 87 to 90 percent water, so it does contribute to hydration, especially because it contains some electrolytes as well.
Does drinking a glass of milk hydrate you? Yes, however, it also provides calories in the forms of carbohydrates, fats, and proteins, so it’s important to be mindful of how much you’re incorporating into your diet. It’s also a relatively common underlying food sensitivity, so it’s important to consider your overall nutrition strategy and needs to make sure it fits into the broader plan.
Milk is not appropriate for hydration after intense exercise, as it can cause gastrointestinal discomfort if used for hydration alone. It’s also not a good choice for those with milk allergies, those who have underlying dairy sensitivities, or those who follow a vegan diet.
There are certain medical conditions — such as impaired kidney function and iron deficiency anemia — in which milk intake is often medically restricted.
Myth No. 5: Coffee and tea can be dehydrating.
Fact: While coffee and tea have diuretic properties (causing increased urination), they are not so potent that they will offset the fluid you’re consuming. But it’s important to make sure you’re also drinking plenty of fluids each day that aren’t coffee or tea.
Do coffee and tea dehydrate you? They’re not guaranteed to dehydrate, especially for those with a moderate intake (think less than four cups per day). If you’re consuming more than that, though, or are in a situation where dehydration is risky (such as during endurance events, heat exposure, sweating, or illness), coffee and tea can exacerbate fluid loss and potentially worsen dehydration if you’re not adequately replenishing your fluids and electrolytes.
Myth No. 6: Plain water is always the best way to hydrate.
Fact: A well-formulated electrolyte hydration supplement can help hydrate more effectively than water alone.
Hydration involves more than simply the amount of water you drink in a day. It’s about water balance in the body, which is affected by sweating, exercise, heat exposure, pregnancy, lactation, high protein intake, low carb intake, and even mouth breathing overnight.
Using an electrolyte supplement first thing in morning (as we can often wake up dehydrated) and around times of heat exposure or exercise can be a great strategy for keeping up a healthy level of hydration and maximizing workout performance and natural energy. My favorite blend is LTH Hydrate: it comes from a trusted salt source from Redmond RealSalt, plus it’s formulated to replace what’s lost in human sweat. It comes in six refreshing flavors and doesn’t contain added sugar or synthetic ingredient, and is NSF Certified for Sport for additional quality verification.
