Hydrate Smarter: Debunking the Water Myth

Vickie Glosson


Staying hydrated is essential for our health, but it’s important to understand the balance between drinking too much and too little water. In this article, we’ll take a closer look at the science behind hydration, and debunk some of the misconceptions surrounding it.

What is Hydration?

Hydration is more than just how much water our bodies contain. It’s actually an equilibrium of electrolytes and fluids inside and outside of our cells. Electrolytes are electrically charged minerals that help regulate water flow in and out of the cells. When this balance is correct, our cells are properly hydrated.

The Dangers of Drinking Too Much Water

Drinking too much pure water without any salt can lead to hyponatremia – a low level of sodium in the blood – which can result in inflammation of the brain or even coma. Research from an exercise physiologist reveals that forcing your body to drink when you’re not thirsty can also lead to low sodium levels and other health problems.

Other Fluids That Can Dehydrate You

Caffeinated beverages such as coffee, tea, or soda have a diuretic effect, meaning they make us lose more fluid than we gain which leads to dehydration. Similarly, alcohol has a similar effect; if you consume too much alcohol you will wake up feeling dehydrated with a headache and dry lips. Fruit juice may seem like a healthy choice but it’s high in sugar which causes your body to get rid off extra water leading to dehydration as well.

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It’s important to be aware of how much water we should be drinking each day as well as understanding what else affects our hydration levels – both positively and negatively – so that we can stay healthy while still satisfying our thirst!


How much water should I be drinking each day?

The recommended amount of water to drink each day varies depending on a number of factors, including your body size, activity level, and climate. On average, the National Academies of Sciences, Engineering, and Medicine recommends men to drink about 3.7 liters (125 ounces) of water per day and women to drink about 2.7 liters (91 ounces) per day. However, it's important to note that drinking water when you're not thirsty can actually be harmful.

What are electrolytes and why are they important for hydration?

Electrolytes are electrically charged minerals that play a crucial role in maintaining the balance of fluid in and out of the cells. They help to maintain the flow of water in and out of the cells through channels, and a balance of electrolytes inside and outside the cell is necessary for a truly hydrated cell. Some common electrolytes include sodium, potassium, and chloride.

Can drinking too much water be harmful?

Yes, drinking too much water can actually be harmful. It can lead to a dangerous condition called hyponatremia, which is a low level of sodium in the blood. This can happen when you drink a lot of pure water without any salt, diluting the sodium in the cells. This can lead to inflammation of the brain, and in extreme cases, coma.

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Are there any other fluids that can dehydrate me?

Yes, other fluids that can dehydrate you include caffeine and alcohol. Caffeinated drinks like coffee, tea, and soda have a diuretic effect, which means that they can actually cause you to lose more water and become dehydrated. Similarly, alcohol is also a diuretic, and if you drink too much of it, you'll wake up feeling dehydrated, with a headache and dry lips.

Can drinking fruit juice hydrate me?

Fruit juice may seem like a healthy alternative, but it's high in sugar and can actually dehydrate you. The more sugar in your blood, the more your body will get rid of water, leading to dehydration. It is better to consume fruits than juices as they have more fiber, less sugar and more nutrients.

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