What You Need to Know About Hydration: Busting Myths and Getting It Right
We all know staying hydrated is important. But here’s the thing — most people have the wrong idea about what that actually means. It’s not really anyone’s fault, though. From a young age, we’ve been told that we "need to drink more water", and lots of it. Some of us have even had that one person in our lives that REALLY cares about how much water we drink, and they don't let us forget. There’s even that old “eight 8-ounce glasses a day” rule. But is there any science backing this up?
The whole 8×8 idea seems to go back to the 1960s, thanks to a doctor named Irwin Stillman, who suggested drinking 64 ounces of water daily. Before that, in the 1940s, the U.S. National Academy of Science recommended even more — about 84 ounces a day. But here’s the kicker: neither of these numbers are really backed by solid science.
This misunderstanding about hydration can actually lead to problems. Take athletes, for example. Many overhydrate with plain water, which can lead to a condition called hyponatremia — basically, low blood sodium levels. This is especially common in endurance sports, and it’s not just inconvenient; it can be dangerous.
And it’s not just athletes who are at risk. People on low-carb diets, whole foods diets, or fasting plans often end up drinking too much water without getting enough sodium. The result? They feel worse, not better.
But when people get their electrolyte levels right — especially sodium — they start to feel better almost immediately. They typically have more energy, think more clearly, sleep better, and even perform better in their workouts. I personally have experienced all four of these as a result of improving my own hydration, so I'm a bit of a walking testimony here.
Now, let’s get into what’s really important when it comes to staying hydrated.
The Right Way to Think About Hydration
Hydration isn’t just about drinking more water. It’s about getting the right balance between water and electrolytes. Here’s the truth: if you’re healthy, you’re probably not going to get dehydrated easily. Why? Because your body has a smart system in place to keep things balanced.
When your body needs more water, your brain tells you you’re thirsty, and you drink.
Simple as that.
But when it comes to electrolytes, like sodium, our bodies aren’t quite as good at signaling when we need more. Sure, we crave salty foods sometimes, but it’s not as precise as our thirst. And electrolytes are super important for hydration. Let’s break it down.
What Fluid Balance Means
Doctors often talk about “fluid balance” when discussing hydration. It’s basically about how water is spread throughout your body. Since our bodies are mostly water, getting this balance right is actually a big deal.
Think about all the ways your body uses fluids: keeping your blood flowing, your skin hydrated, and helping you sweat, pee, and get rid of waste. When your fluid balance is good, all these things work smoothly.
Electrolytes, like sodium and potassium, play a key role in this balance. Sodium helps control fluid outside your cells, while potassium manages it inside your cells. Normally, your body handles this balance without you even thinking about it, but a few things can throw it off:
Drink too much water? You’ll pee more.
Don’t drink enough water? You’ll get thirsty.
Eat too many electrolytes? Your body will flush them out.
Don’t get enough electrolytes? Your body will pull what it needs from your bones.
The thing is, you could pass a blood test and still not have enough electrolytes. That’s why it’s so important to get the right mix of water and electrolytes to keep everything running smoothly.
Stay tuned. In the next posts, I'm going to unpack 10 Benefits of Staying Hydrated and let you know exactly what I use for my own personal hydration (and why).
-jP
Comments