In the world of health, nutrition and fitness, there are certain topics that can get pretty murky. One of those is the subject of hydration. The waters have been muddied by outdated beliefs and misleading study results.
At the core of it all, however, is a disturbing piece of information: about 75% of Americans are chronically dehydrated.
That should be enough to make the average individual sit up and take notice. For athletes—whether professional or the weekend warrior—it’s an even more important topic.
Let’s clear up the top myths:
1. Everyone should drink 8 glasses of water a day.
This is one of those generalities that fits a segment of the population, but like most bell curves, really doesn’t fit 100% across the board. Many factors come into play when determining how much water to consume, like climate, a person’s activity level, along with their height and weight. One formulation that addresses individuality a bit better suggests .5-1.0 ounce of water per pound of body weight.
2. It doesn’t matter if it’s water, any liquid will do.
There are studies that show consuming liquids of any type—not just water—fit the bill. This is not accurate. Some liquids are actual diuretics, and deplete the body of necessary supply of water. While it’s providing liquid, a fifth of scotch is processed differently by the body than the same amount of water, and the negative impacts might overshadow any hydration it could provide.
Note: The challenge with reports on studies is that the scope of the study is rarely all-encompassing. Often studies are done to prove or disprove one piece of a bigger picture, and the missing pieces are actually key. Also, many studies are funded by special interest groups or companies pushing their own agendas. Simply taking the headline or bullet points as truth can be a slippery slope.
3. I’m drinking plenty of water, so I must be hydrated.
Like nutrients from food, if your body isn’t properly absorbing and utilizing the water you’re drinking, it can lead to dehydration. If you drink enough water but still feel you may be dehydrated, it may be an absorption issue. Rather than increasing your intake, you may need to work with a naturopath or other holistic practitioner to address the issue of absorption.
4. Drinking ice water will help me lose weight.
This one is one of my favorites. The theory is that the body has to “work harder” to heat up the water and therefore burns more calories. Ice water is actually a shock to the system and can be detrimental to digestive function. Traditional Chinese Medicine practitioners will point out that room temp is actually cold compared to body temp. The amount of extra calories burned is negligible, and given the less than favorable impact cold can have on the digestive system, you’re better off spending a bit more time exercising.
5. Hydration is just about water.
Hydration is about water, but it’s also a story of minerals and electrolyte balance. Exercise depletes the body of much needed minerals, and it’s good to replenish these. However, sugar laden or artificially sweetened sports drinks consumed after exercise can actually slow hydration.
To replenish depleted stores, adding trace minerals to your water may be a better choice. Want an electrolyte drink? Grab a coconut water, but be sure the label says 100% coconut water, as many on the market have as much sugar added as your typical sports drink.
While there are numerous myths around water consumption, it remains an important component of a healthy diet. Addressing even mild chronic dehydration can positively impact vital bodily functions. Hydration plays a key role in maintaining energy, good gut health and proper pH balance. It can also prevent over-eating, constipation (goes with the good gut health), and premature aging.
While there are some myths about hydration, the bottom line is this: our bodies are made up largely of water, which necessitates replenishing what we lose throughout the course of the day. The best way to keep your body supplied with vital fluid and feel more vibrant? Grab a glass of water and drink up!