6 Myths About Hydration Dietitians Want You to Stop Believing

Hydration is a crucial part of maintaining overall health, but with so much conflicting information circulating online and through word-of-mouth, it’s easy to fall into common misconceptions. Dietitians frequently encounter clients who unknowingly follow misleading advice that can actually hinder their well-being. To clear things up, let’s dive into six hydration myths that dietitians want you to stop believing—so you can hydrate the smart and healthy way.

Myth 1: You Must Drink 8 Glasses of Water a Day

This is perhaps the most well-known and misunderstood myth. The “8 glasses a day” rule is not a one-size-fits-all recommendation. In reality, hydration needs vary based on age, body size, activity level, climate, and overall health. Some people may require more than eight glasses, while others need less. According to dietitians, your body is the best indicator of your hydration status. A good way to monitor this is by checking the color of your urine—it should be a pale yellow. If it’s darker, you may need more fluids. Additionally, your total fluid intake can come from various sources including water, tea, fruits, vegetables, and even soups.

Myth 2: Coffee and Tea Dehydrate You

It’s a widespread belief that caffeinated beverages like coffee and tea are dehydrating due to their diuretic effects. However, research shows that the diuretic impact of caffeine is relatively mild and doesn’t offset the fluid intake from the beverage itself. In fact, dietitians confirm that these drinks contribute to your daily hydration just like water, especially if you drink them regularly and your body is accustomed to caffeine. Unless consumed in excessive amounts, your morning coffee or afternoon tea can still be a part of a well-hydrated lifestyle.

Myth 3: Thirst Means You’re Already Dehydrated

While thirst is a signal from your body that you need fluids, it doesn’t automatically mean you’re dangerously dehydrated. It’s simply a prompt to drink something. For healthy individuals, thirst is a reliable early-warning system that kicks in before dehydration becomes severe. Some people, such as athletes or older adults, may need to be more proactive, as their thirst signals may be delayed or diminished. Dietitians recommend paying attention to your body and staying consistently hydrated throughout the day rather than waiting until you’re very thirsty.

Myth 4: Only Water Can Hydrate You

Water is undoubtedly one of the best choices for hydration, but it’s not the only option. Other beverages like milk, smoothies, herbal teas, and electrolyte drinks can all help maintain hydration. Moreover, foods play a surprising role in your fluid intake. Fruits such as watermelon, strawberries, and oranges, and vegetables like cucumbers, celery, and lettuce, are composed of over 90% water. Soups and broths are also hydrating, making them excellent choices, especially in colder weather. A balanced diet rich in water-dense foods can significantly contribute to your daily hydration.

Myth 5: Clear Urine Means You’re Perfectly Hydrated

While clear urine may indicate that you’re well-hydrated, it can also be a sign that you’re overhydrating. Yes, there is such a thing as drinking too much water, which can dilute your body’s electrolytes and potentially lead to a condition called hyponatremia (low sodium levels in the blood). This is more common among endurance athletes who overconsume plain water during long races. Dietitians advise aiming for pale yellow urine—like lemonade—as a more accurate indicator of proper hydration. Constantly striving for perfectly clear urine might not be necessary or healthy.

Myth 6: Hydration Is Only Important During Exercise or Hot Weather

Many people associate the need for hydration with sweating, which is why they only prioritize fluids during workouts or heatwaves. However, hydration is essential every day, regardless of the weather or your physical activity level. Your body uses water for numerous vital functions: digestion, circulation, temperature regulation, and waste removal, to name a few. Even in cold weather or when you’re sedentary, your body loses fluids through breathing, urination, and minimal sweating. Dietitians encourage people to make hydration a consistent daily habit rather than a seasonal or situational concern.

The Bottom Line

Hydration is more nuanced than many people think, and myths can easily derail your efforts to stay healthy. Dietitians emphasize that understanding your body’s individual needs and recognizing the many sources of fluids—beyond just water—are key to maintaining proper hydration. There’s no need to fixate on rigid numbers or fall for scare tactics about caffeine and thirst signals. Instead, pay attention to your body’s cues, eat a variety of hydrating foods, and drink fluids regularly throughout the day. By busting these myths, you’ll be able to support your energy, focus, digestion, and overall health more effectively.