Even in the thick of winter, heat stress can play a factor when shoveling snow or otherwise exerting yourself. But there’s also a lot of misinformation when it comes to dehydration and how to prevent it.
In this article, we’re going to break down some of the most common hydration myths and give you the real story.
#1 - If you’re thirsty, it’s already too late
There are lots of resources that say thirst is an indicator of mild dehydration. This isn’t necessarily untrue, but it’s certainly not “too late” to take a drink.
Thirst is definitely an embedded signal within our make-up to trigger the ingestion of fluids to maintain or improve fluid balance.1, 2 Ignoring thirst can lead to further dehydration, but the feeling of thirst is simply your body’s way of reminding you that it needs more fluid.
#2 - The Color of Your Urine Indicates How Well Hydrated You Are
While it’s true that dehydration often goes hand in hand with dark-yellow urine,2 it’s important to remember that there are a wide variety of factors that influence the color of your urine. For example, people on a high-protein diet or who take multivitamins often have slightly darker urine, even if they remain adequately hydrated.
In addition to looking at the color of your urine, consider the volume of urine you produce. If you’re rarely making a trip to the bathroom, you’re probably not drinking enough. On the other hand, if you’re running to it every 20 minutes, you might be consuming too much.
#3 - Optimal Water Consumption is Eight Glasses Per Day
The “right” amount of water to consume each day is different for everyone. For some people, eight glasses might be completely inadequate, and for others it might be a bit too much.3, 5 When determining how much water is right for you, consider the following factors:
Your body size – larger people require more fluid
The amount you sweat
How much physical activity you’re engaging in
Whether you have an underlying illness or medical issue (e.g., bladder infection, kidney stones)
People should consume about a cup of water every 15 to 20 minutes when physically exerting themselves. But again, this varies from person to person.
#4 - You Can’t Overhydrate
More isn’t always better when it comes to hydration. Over-consuming fluids can lead to a condition called hyponatremia, which can turn into a serious medical emergency.3, 4
Hyponatremia occurs when the sodium concentration in the blood is too low, causing water levels in the body to rise and cells to swell. In many cases, simply cutting back on your fluid consumption resolves the problem. In some cases, however, medical assistance is necessary.
Signs and symptoms of hyponatremia include things like headaches, nausea and vomiting, confusion, energy loss, fatigue, drowsiness, irritability and restlessness, muscle weakness, cramps or spasms, and seizures.
#5 - Electrolyte Drinks Offer the Best Hydration
Trick question - whether this is a myth depends on the situation. While not everyone needs an electrolyte drink, there are definitely times when it pays to have a drink that both tastes good (to encourage drinking more) and replenishes what’s lost through heavy sweating.
You should consider an electrolyte drink if:
You’re doing more than one hour of physical activity/physical labor
You’re sweating excessively
You’re in the heat for an extended period of time
You have an illness that is causing vomiting or diarrhea
You struggle to remain hydrated with only water because of the taste
#6 - Caffeine Dehydrates You
Though coffee is a mild diuretic and may temporarily increase urine output, it actually does contribute to your daily fluid intake and has not been found to have major impacts on dehydration. However, excessive coffee consumption, or a combination of caffeinated beverages will lead to increase caffeine amounts which will contribute to dehydration and more fluid loss.6
With that said, it can contribute to headaches and insomnia in some people, and pregnant women are advised not to consume large amounts of caffeine. So, for hydration purposes, it’s still generally best to stick with water.
Conclusion
Maintaining proper hydration is critical to staying healthy, particularly during warmer weather or in hot environments. And being able to separate truth from myth will ensure you’re equipped with the knowledge you need to do just that! When water isn’t enough, try an electrolyte-rich drink like Sqwincher® products!
Sources:
- https://sitn.hms.harvard.edu/flash/2019/neuroscience-thirst-brain-tells-look-water/
- https://www.cdc.gov/niosh/mining/userfiles/works/pdfs/2017-126.pdf
- https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
- https://www.ncbi.nlm.nih.gov/books/NBK470386/#:~:text=Hyponatremia%20is%20defined%20as%20a,to%20total%20body%20sodium%20content.
- https://newsinhealth.nih.gov/2023/05/hydrating-health
- https://www.medicalnewstoday.com/articles/dehydrating-drinks#Alcoholic-drinks
