Hydration Myths and Truths: What You Really Need to Know This Summer

With summer in full swing, hydration often becomes the center of conversation. We see well-meaning advice on social media, in fitness circles, and even from friends and family—but not all of it is accurate. Let’s take a closer look at common hydration myths and what science and real-world experience tell us about staying properly hydrated.

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

Truth:
There’s no one-size-fits-all number when it comes to hydration. The “8x8” rule—eight 8-ounce glasses a day—has become popular, but your actual fluid needs depend on many factors including your body size, activity level, climate, health status, and diet.

A more tailored approach is to pay attention to thirst and check your urine color. Pale yellow usually means you're well-hydrated; darker urine can be a sign to drink more.

For most healthy adults, total daily fluid intake (from beverages and food) typically ranges from:

• 2.7 liters (11.5 cups) for women

• 3.7 liters (15.5 cups) for men

This includes all fluids—yes, even coffee and tea!

Myth #2: Coffee and Tea Dehydrate You

Truth:
Caffeine is a mild diuretic, but in the amounts found in most cups of coffee or tea, it doesn't cause dehydration. In fact, caffeinated beverages still contribute to your total fluid intake. You might lose a bit more fluid if you're drinking high-caffeine energy drinks or taking caffeine supplements, but your daily lattes and iced teas are perfectly fine.

Myth #3: If You’re Thirsty, You’re Already Dehydrated

Truth:
Thirst is actually your body’s natural early warning sign—not a sign of severe dehydration. In most healthy people, thirst kicks in when there’s just a small drop in hydration status, which is easy to correct. The problem arises when we ignore thirst cues (often when we’re busy, distracted, or outdoors).

Make it easy on yourself by keeping water or a favorite hydrating beverage nearby, especially during long outdoor activities or when you’re in the sun.

Myth #4: You Need Sports Drinks to Rehydrate After Exercise

Truth:
For most casual exercisers and even moderate workouts under 60–90 minutes, water is enough. Sports drinks are designed for endurance athletes or people exercising in extreme heat who need to replenish both fluids and electrolytes (especially sodium and potassium).

That said, homemade electrolyte drinks or lightly salted foods can offer similar benefits without the added sugar or price tag of commercial products.

Myth #5: Only Water Counts Toward Hydration

Truth:
Fruits, vegetables, smoothies, milk, soup, herbal tea, and yes—even coffee—can all contribute to hydration. In fact, foods account for about 20–30% of our daily fluid intake.

Some water-rich summer favorites include:

• Watermelon

• Strawberries

• Cucumbers

• Tomatoes

• Yogurt

So while water should be your go-to beverage, variety is welcome!

Tips for Staying Hydrated This Summer:

• Start your day with a glass of water.

• Carry a reusable water bottle and refill it often.

• Add lemon, mint, or cucumber slices for flavor.

• Eat more water-rich foods.

• Take extra care with hydration if you’re pregnant, breastfeeding, or have medical conditions that increase fluid needs.

• Remind kids and older adults to drink regularly—they may not recognize thirst cues as easily.

The Bottom Line

Hydration is essential—but it doesn’t have to be complicated. Listen to your body, enjoy a range of fluids and foods, and be mindful of your environment. Whether you're lounging at the beach, training for a race, or spending time in the garden, a little extra planning can go a long way in keeping you energized and feeling your best.