Keeping the body hydrated during the summer season is an essential requirement of life. When the temperature rises, sweating increases, which leads to dehydration. In such a situation, drinking water is not only necessary, but it is also equally important to do it in the right way so that all the organs of our body keep functioning properly. It is often heard that everyone should drink at least eight glasses of water a day, but is this really right for everyone? Is this amount suitable for all seasons, ages and physical activities? In this context, we discussed with clinical dietitian Holly Gilligan, who explained the scientific facts while breaking the common myths related to drinking water.
Myth 1: Everyone should drink 8 glasses of water daily.
This advice is heard almost everywhere: “Drink 8 glasses of water every day.” This number became popular because it is an easy-to-remember target. But the reality is that water needs vary from person to person and there are many factors that affect it. First of all, there is the weather. On hot and humid days, our body sweats more than on normal days, which increases the need for water. For example, if you do yoga or run in the morning, it is important to drink as much water as the weight you lose so that your body can function properly.
If you lose two pounds after an hour of exercise, you should drink about 48 ounces, or about 1.4 litres, of water. Apart from this, the quality of sweat also matters. If your sweat has a high salt content, which can appear as white spots on clothes, then drinking only water is not enough. In such a situation, it is also necessary to replenish electrolytes, which can be fulfilled by sports drinks or salty snacks.
Pregnant or breastfeeding mothers also need more water than usual because their bodies have to take care of not only themselves but also the baby. Apart from this, people who suffer from special health problems like kidney disease or heart disease should drink water as per the doctor’s advice. The US National Academy of Sciences reports that the average adult should drink about 92 to 124 ounces of water per day, but this range can vary depending on the weather, physical activity and health status. So it’s more important to drink water according to the individual’s specific needs rather than a universal rule.
Myth 2: Caffeine is the main cause of dehydration.
Many people believe that caffeine in coffee or tea dehydrates the body because it increases the amount of urine. While it is true that caffeine has a diuretic effect, it is not severe enough to have a negative effect on hydration when drinking normal amounts of coffee. Coffee is made up of about 98 percent water, so consuming it also helps keep the body hydrated.
The risk of dehydration increases when a person consumes excessive caffeine supplements or drinks too much coffee throughout the day. This can be a concern, especially for those who drink coffee throughout the day and keep a low amount of water. But if you only drink a cup or two in the morning, there is no need to give up your coffee. In fact, it is important to consume non-caffeinated fluids throughout the day to maintain hydration. So instead of banning caffeine altogether, focus on your total fluid intake.
Fact: Sports drinks actually help with hydration.
When we talk about electrolytes that keep the body running, water is inseparable. Not only water but also electrolytes like sodium, potassium, and chloride are lost from the body when you sweat. These electrolytes play an important role in muscle function, nerve signals, and water balance in the body. So, if you are exercising continuously for a long time or are in extreme heat, drinking just water is not enough to meet your hydration needs. Drinking sports drinks is beneficial at such times, as they contain electrolytes that replenish the minerals lost due to sweating. However, if you are leading a normal life, doing less physical activity and in a comfortable temperature, then there is no need to drink sports drinks; only drinking clean water is enough. Sports drinks contain sugar, so their need and quantity should be taken care of.
Fact: Feeling thirsty means the body is already dehydrated.
Our body tells us that it needs water through the feeling of thirst. But this warning often comes when the body has already reached a state of water deficiency. Especially during hot weather or exercise, when we feel thirsty, the body’s hydration level is low. After this, even after quenching the thirst, it takes time for the body to get the required amount of water, which delays the body’s water level from returning to normal. Therefore, experts advise not to wait until you feel thirsty but to keep drinking water from time to time throughout the day to avoid dehydration. Keep in mind that children, elderly or sick people may get the signal of thirst late or less, so it is important to take special care of their hydration and give them regular water.
Myth 3: Drinking too much water never harms.
Drinking water is beneficial for health, but the notion that “drinking too much water is safe” is not entirely correct. In fact, drinking more water than the body needs can lead to a decrease in the amount of sodium and other electrolytes in the blood, a condition called hyponatremia. In this condition, the blood becomes thin and can cause serious symptoms such as swelling in the brain, vomiting, headache, mental confusion, weakness and fatigue. Unfortunately, in August 2023, a woman lost her life due to drinking too much water. This incident shows that excessive consumption of water can also pose a threat to life. Therefore, it is very important to maintain balance while drinking water. Drinking more water than the body needs is not only not beneficial but can also be fatal. Doctors and nutritionists always recommend drinking water according to the actual need of the body.
Conclusion: Drinking water in the right quantity and at the right time is the secret to health.
Understanding proper hydration and applying it in your life is the cornerstone of health. Don’t worry about the quantity, but drink water according to your body’s needs and circumstances. It is very important to drink water regularly throughout the day, not waiting until you feel thirsty, and take the right amount of fluid after exercise. Moderate consumption of caffeinated beverages is fine, and if you sweat a lot, drinks containing electrolytes can also be useful. Also, determine the amount of water, keeping in mind your personal health and medical conditions. Balanced water intake not only refreshes the body but is also essential for the proper functioning of the brain, skin, digestive system and all other organs.
While taking care of your health in summer, do not look at water only as a liquid, but adopt it as a life-giving force. By consuming the right amount, at the right time and the right type of fluids, you can not only avoid dehydration but also stay healthy and energetic throughout the year.
