Staying hydrated might seem like a simple concept, but it can be harder than you think. We’ve found some common hydration myths and bust them.
Hydration myth 1: You need eight glasses of water a day
While drinking eight glasses of water a day can seem like enough, that’s not always the case.
The eight glasses of water a day rule doesn’t apply to everyone, and some people may need more than that.
The amount of fluids you need is affected by your body size, your activity levels, the weather and more1.
How to beat it: Australian health guidelines recommend 2.6 litres for both adult men and women3. However, if you feel like you need more water, listen to your body.
Hydration myth 2: Staying hydrated means just drinking water
While staying hydrated for some means that you should drink more water, many aren’t thinking about the electrolytes that need to be replaced in their body as well.
Sodium, potassium and chloride are essential electrolytes that help deliver water to your body’s cells, which means a diet that’s too low in sodium can increase your risk of dehydration2.
How to beat it: Unless you’ve been instructed to reduce your salt intake by your doctor, you should consider a salty post-workout snack or when you’ve been in the sun for too long.
Hydration myth 3: Liquid is the only way to stay hydrated
While drinking water is a healthy way to rehydrate, it’s not the only way.
Around 20 percent of the fluids in your body come from the foods you eat, and if you want to increase your fluids, you should eat foods that are water-rich3.
How to beat it: Add vegetables and fruits that are water-rich to your diet, including oranges, carrots, lettuce, cabbage, spinach and melons3.
Hydration myth 4: You can tell when you’re dehydrated because you’re thirsty
Just because you’re thirsty doesn’t mean you’re dehydrated.
Some health conditions, including diabetes or side effects from some medications can make you thirsty without your body being dehydrated. For some people, spicy foods can make you feel thirsty as well.
How to beat it: It’s recommended that you check the colour of your urine instead as a level of hydration, as dark yellow can mean dehydration whereas pale yellow typically indicates hydration.
Final thoughts
If you’re worried about staying hydrated as the weather gets warmer, you can try:
- Setting reminders on your phone to encourage you to drink more water
- Increase the number of water-rich vegetables and fruits in your diet, like melons, carrots and oranges
- Bringing a water bottle with you so you can stay hydrated on the go
- Encourage your little ones to drink water before, during and after playing outside
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References:
1The University of Queensland, 10 healthy ideas for staying hydrated this summer, accessed 13 January 2025
2Abbott, Common Hydration Mistakes You May Be Making, accessed 13 January 2025
3Healthdirect, Drinking water and your health, accessed 13 January 2025