Busting 3 Major Hydration Myths (+ Simple Hydration Guide)

Hydration is one area where there’s a lot of myths and conflicting advice. 

You’re not alone if you think the same and are confused. 

Today, we’ll bust three major hydration myths and show you a quick routine to stay hydrated 

Let’s cut through the noise and get to what works. 

Myth 1: You Need to Drink 8 Glasses of Water Every Day

The “8x8 rule” (eight 8-ounce glasses of water per day) is everywhere. 

It’s like the universal advice for staying hydrated.

But this rule isn’t based on science. There are studies that say everyone’s hydration needs are different.

Your hydration needs depend on age, activity, diet, and climate.

For example, if you live in a hot, humid place or exercise a lot, you’ll need more fluids than someone who sits in an air-conditioned office all day. 

The National Academy of Medicine suggests about 3 liters for men and 2.2 liters (9 cups) for women including fluids from food sources like fruits and veggies.

So, instead of stressing over hitting an exact number, listen to your body. 

Thirst is a reliable signal that you need to drink up.

Myth 2: Caffeine Causes Dehydration

How many times have you heard, “Coffee dehydrates you”? 

It’s a common belief, but it’s not entirely true. 

While caffeine does have a mild diuretic effect (meaning it makes you use the restroom more), 

this doesn’t cancel out the fluid you’re drinking. 

In fact, beverages like tea and coffee still count toward your daily fluid intake.

Unless you’re chugging multiple cups of coffee back-to-back, moderate caffeine consumption won’t dehydrate you. 

You’ll only feel dehydrated if you overdo it.

So, enjoy your morning coffee without guilt. It’s still helping you stay hydrated.

Myth 3: Only Water Can Hydrate You

Yes, water is the gold standard for hydration, but it’s far from the only option. 

In fact, many foods and drinks can help meet your fluid needs. 

Foods like cucumbers, oranges, and watermelon have high water content and can significantly contribute to hydration. 

Beverages like herbal teas, coconut water, and even milk also help maintain fluid balance.

Focus on getting fluids from various natural sources, not just plain water

Let’s get into some of them.

Alternate Ways to Stay Hydrated

Infused Water: When plain water feels boring, try adding slices of lemon, cucumber, or berries. It boosts flavour without adding sugar.

Herbal Teas: Caffeine-free herbal teas are a great way to hydrate and add variety to your routine.

Coconut Water: Naturally low in sugar, coconut water has electrolytes like potassium and magnesium, making it a refreshing choice.

Water-Rich Foods: Include fruits and vegetables like watermelon, strawberries, and cucumbers. They not only quench your thirst but also provide essential vitamins and minerals.

A Simple Daily Hydration Routine for Healthy Ageing

Forget the fancy sports drinks and complex hydration systems; you don’t need them

Here’s a straightforward routine that you can easily incorporate into your day, no matter your lifestyle:

Note that plain water should still be your go-to drink if you’re thirsty. 

Morning Start

7:00 AM: Begin your day with a glass of warm water and a squeeze of lemon.

The lemon provides vitamin C and helps balance electrolytes like potassium. Warm water helps kickstart your metabolism.

Mid-Morning Hydration

9:30 AM: Have a full glass of plain water.

After your morning activities or exercise, plain water replenishes fluids lost and keeps you energised.

By the way, if you want to check a simple, but REALLY effective exercise routine that you can do right at home, right today, check this article out 

Mid-Morning Refresh

10:30 AM: Enjoy a glass of coconut water or plain water if coconut water isn’t available.

Coconut water provides a natural boost of potassium and magnesium. 

No coconut water? Plain water works just fine. Consistency is key here.

Lunchtime Hydration

1:00 PM: Drink a glass of plain water 15-20 minutes before your meal.

Drinking water before eating aids digestion and helps prevent overeating, as it gives your stomach time to prepare.

Afternoon Hydration

3:30 PM: Sip on a glass of plain water.

Staying consistent with your water intake helps maintain hydration levels and prevents that sluggish afternoon feeling.

Late Afternoon Pick-Me-Up

4:00 PM: Have a glass of lemon water or nimbu paani with a pinch of rock salt.

Rock salt replenishes sodium, while lemon adds a refreshing, caffeine-free boost.

Pre-Dinner Hydration

6:30 PM: Drink a glass of plain water or enjoy a glass of buttermilk (chaas) with a pinch of black salt.

Buttermilk aids digestion and balances electrolytes. Plain water works great here too if you’re looking to keep it light.

Dinner Time

8:00 PM: Have a small glass of water with your meal.

Drinking a small amount during dinner helps with digestion without diluting stomach acids too much.

Evening Wind-Down

9:00 PM: End your day with a cup of warm haldi (turmeric) water or plain warm water if you prefer.

Turmeric reduces inflammation, and warm water soothes digestion, prepping you for better sleep

Before Bed

10:30 PM: Take a few sips of water before going to bed.

It’s just enough to keep you hydrated overnight without waking you up for bathroom trips.

The Bottom Line

Hydration isn’t about obsessing over an exact number of glasses or avoiding certain drinks. 

As long as you quench your thirst with NATURAL sources, your future self will thank you,

That’s a smart choice, and healthy ageing starts with smart choices

and another great choice is joining our community at The Oak Age

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When you join us, you’re getting more than bare advice. 

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Sources

Misconceptions Around Hydration:

• National Council on Aging. "The Truth About Hydration: 7 Myths and Facts." National Council on Aging, 2023.

• The Healthy. "Hydration Myths: Debunking Common Misconceptions." The Healthy, 2023.

• Harvard T.H. Chan School of Public Health. "Hydration: How Much Water Do You Need?" Harvard T.H. Chan School of Public Health, 2023.

How Hydration Drinks Like ORS Are Sugar-Loaded:

• Healthline. "Oral Rehydration Solution: Overview and Use." Healthline, 2023.

• MSD Manuals. "Oral Rehydration Solutions: Composition and Use." Merck Manual of Diagnosis and Therapy, 2023.

Why Hydrating Adequate is Crucial

• "Dehydration and Blood Pressure." Cleveland Clinic..

• "The Role of Hydration in Blood Glucose Control." Diabetes Self-Management. 

• "How Dehydration Affects Your Heart." HealthCentral..

Alternative Methods to Hydrate Adequately:

• Verywell Health. "The Benefits of Coconut Water: Electrolyte Content and Hydration." Verywell Health, 2023.

• Harvard T.H. Chan School of Public Health. "Hydration Tips: Beyond Water Intake." Harvard T.H. Chan School of Public Health, 2023.