4 Myths About Hydration That Refuse To Die

4 Myths About Hydration That Refuse To Die

As Derek Zoolander wisely put it, wetness is the essence of life. Whether you like drinking water or not, it accounts for about 60% of your body weight, and plays a pretty darn important role in making sure your body functions normally. But statistics aside, there are a couple of myths about hydration that refuse to die.

Myth One: You Need To Drink Eight Cups A Day

This most well-known but laughably arbitrary rule of thumb has been hammered into us since who knows when. In fact, Dartmouth physician Professor Heinz Valtin went as far as to pen a paper published by the American Physiological Society on the lack of scientific evidence behind the popular axiom.

The truth is, your actual needs can be more than 8 glasses, or less than 8 glasses. There's no magic number, and the amount changes every day, depending on your size, weight, ambient temperature, daily activities, and, more significantly, your food.

So how do you know how much water you should drink? Before all this science, people relied on a pretty fine-tuned, reliable mechanism to make sure they were getting enough water. It's called thirst, and you may have heard of it. Drink enough to satisfy your thirst, and that's good enough.

Myth Two: If You're Thirsty, You're Already Dehydrated

Strictly speaking, it's true. Thirst is normally triggered by a decrease in your body's water content. But it's not as dire as it's usually made out to seem.

Normal levels of thirst usually come about with a 2-4% reduction in body water. As long as you don't have kidney problems, this is generally tolerable, and acts as a perfectly sound guide to let you know when you need a glass of H2O.

Dehydration becomes a problem when you exceed a 5-8% reduction in body water. By this stage, however, you would be experiencing dizziness and fatigue — far more severe than a slightly dry mouth.

The thirst principle also applies to when you're exercising. But if you notice that you forget to hydrate or finish parched, take heed of the American Council on Exercise's guidelines: about 200-250ml (about a glass) for every 10 to 20 minutes of heavy activity should be enough.

Myth Three: Sports Drinks Are the Best Option After Exercise

This depends. Sports drinks are full of electrolytes (salt ions) that help your body replace those lost from sweat. These electrolytes are important: they're crucial for nerve functioning, and help to maintain blood pH levels, among other things. But Gatorade? Less important. Good marketing may try convince you otherwise, but such drinks are really only necessary if you've been exercising hard for a long time, like long distance running, or hours of hiking in the hot sun. Even then, beer is a better option.

No matter how hard you killed your leg workout, you're probably better off sticking to plain water.

Myth Four: Water Flushes Out Toxins From Your Body

Not really. There's a popular misconception that drinking copious amounts of water will help magically cleanse your innards of the sins of last weekend.

Drinking adequate amounts of water ensures your body's metabolism works correctly, part of which is the natural detoxification process your liver and kidneys conduct. But they work fine as long as they're getting enough H2O. Any additional water intake isn't going to help. In fact, drinking too much water can actually prevent your body's detoxification process. It reduces the concentration of salt in your blood, which can damage your kidneys and liver and prevent their normal functioning.


Comments

    Your bones do way more to control your pH levels than an energy drink ever could.

    About the only electrolyte you might need to replenish is sodium, even then a professional athlete like a cyclist won't have a measurable drop in electrolyte levels until well after two hours of exercise. Then, if you do need to replenish it is really only sodium and Gatorade isn't the way to do it.

    What you do need is glucose to power your brain as it is the only organ/muscle/whatever that can't run on fatty acids (courtesy of the blood-brain barrier) and needs sugar to do its business.

    You can get pH test kits at a pharmacy, your saliva should be 7 -/+ 0.2 or if you really want you can test your urine on your second wizz of the day

    Thirst is a bad way to measure hydration, your urine should be almost clear with a slight tint of yellow to it. If its a deeper yellow or even orange then you're dehydrated. It can take a day or two to drink enough water (slowly enough) to properly hydrate. Guzzling down bottle after bottle of water in quick succession wont help.

    On the subject of thirst, people often confuse thirst for hunger and as a result overeat.

    Last edited 01/06/15 4:42 pm

      The brain does rely on glucose predominantly. However, ketones, fatty acids converted by the liver, are a supplementary energy source for the brain and their utilisation as a fuel source is increased in times when glucose is not so readily available e.g. fasting.

      This doesn't diminish what you said, it just complements the biochemistry of fuel utilisation.

        I wonder if the liver can convert the fatty acids quickly enough and in large enough quantities to sustain extended periods of exercise. My guess, and its a guess, is not really.

          Was there a point to answering a question that was neither asked nor implied?

          What I said was in addition to your initial claims and clarified your point on fatty acids as a fuel source. Responding with a bruised ego was unnecessary.

          Your guess is accurate for non-adapted individuals. There is some evidence that after an extended period of low carbohydrate availability that ketogenesis can be upregulated to the point where it will can support fairly high levels of sustained activity, but I think the jury is out on how effective this process is.

            One of the main problems though with relying on ketosis is the problem of ketoacidosis which then causes more problems for the body

    "As Derek Zoolander wisely put it, wetness is the essence of life."

    He never said that. He said, and I quote from memory, "Moisture is the essence of wetness, and wetness is the essence of beauty."

    You could have googled your quote but no, instead you decided to spread malicious lies because you are too lazy to tie a quote that contains the terms 'moisture' and 'wetness' to water.

    Awesome work...

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