Hydration myths vs. facts: What your body really needs

Key takeaways:

• Hydration needs vary by person based on activity, body size and weather.
• Water-rich foods like watermelon and cucumbers help support hydration.
• Coffee and tea still count toward your daily fluid intake.
• Dark yellow urine, headaches and fatigue can be signs of dehydration.
• Most people can stay hydrated with water without needing sports drinks.

If you walk around Kansas City this summer, you’ll see them everywhere: colorful, oversized, insulated tumblers. Staying hydrated is officially in, but with the trend comes a wave of misinformation. As the summer heat picks up, let’s clear the air on what your body needs.

What is the science behind being hydrated?

Hydration does more than quench your thirst. Water helps regulate body temperature, lubricate joints, transport nutrients and keep organs functioning properly. Even mild dehydration can leave you feeling tired, dizzy or foggy, especially during summer. But despite how essential hydration is, there’s plenty of confusion about how much water we actually need and the best ways to get it. 

What are some common myths about hydration?

Before you refill that tumbler again, let’s sort through a few common hydration misconceptions and what the science says.

• Myth: Coffee and tea don’t count toward your total.
  • Fact: Good news for coffee lovers — caffeinated drinks do contribute to your fluid intake. While caffeine has a mild diuretic effect, the water in the beverage outweighs the fluid lost.
• Myth: Drinking liquids is the only way to stay hydrated.
  
  • Fact: You can eat your water. Roughly 20% of your daily fluid intake comes from food. Summer favorites like watermelon and cucumbers are about 95% water. Loading up on fresh produce at a backyard BBQ is just as important as keeping your tumbler filled.
• Myth: You must drink eight glasses of water a day.
  
  • Fact: The 8x8 rule of drinking eight 8-ounce glasses of water each day is easy to remember, but it isn't a scientific law. Your hydration needs are highly individual, based on your activity level, weight and the weather. A better gauge? Your thirst and the color of your urine (aim for pale lemonade, not apple juice).

How can I tell if I’m dehydrated?

Your body usually gives you warning signs before dehydration becomes serious. Common symptoms include:

• Dark yellow urine
• Dry mouth or headaches
• Fatigue or dizziness
• Feeling unusually thirsty
• Muscle cramps

Older adults, children and people who work or exercise outside may be at greater risk during extreme heat.

How can I practice better hydration?

There are several simple ways to be more intentional about staying hydrated this summer:

• Add fruit like lemon, berries or cucumber for flavor
• Carry a reusable water bottle when you’re on the go
• Drink extra fluids before and after outdoor activity
• Eat water-rich foods such as watermelon, strawberries and lettuce
• Limit excessive alcohol or sugary drinks

What’s the bottom line?

Keep that favorite water bottle handy, but don't stress reaching the perfect number. Focus on drinking consistently throughout the day and choosing water as your main source of fluids. 

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Trevin Lambert

Trevin is the Content Development Coordinator at NKC Health. In his position, he creates a variety of written materials utilized throughout the hospital and online for both internal and external audiences. He and his wife, Maddie, recently adopted a dog, Dolly Pawton, and have a cat named Keanu Reeves.