Some people avoid water like it’s toxic, while others drink excessively, believing that more is always better. But both extremes are harmful. Water, as essential as it is, still carries several common misconceptions, many of which can be misleading. Here, we’ll take a closer look at seven myths about hydration—are you guilty of any?
Myth 1: You Must Drink 8 Glasses of Water a Day
The idea of drinking 8 glasses of water a day has been deeply ingrained in many people’s minds, but it’s time to bust this myth wide open. The “8-glass” target often refers to 250 ml per glass, amounting to 2 liters, but that’s not a one-size-fits-all rule.
According to a 2022 study by nearly 100 international researchers in Science journal, water needs vary greatly. Factors such as age, gender, activity level, climate, and body size all play a part. For instance, a 20-year-old male weighing 70 kg in a temperate climate requires about 1.3 liters per day. Meanwhile, a similarly aged female at 60 kg needs around 1.15 liters. 
So, don’t stress over hitting that “8-glass” mark. Your hydration needs are much more personalized.
Myth 2: The More Water You Drink, the Better
While it’s true that staying hydrated is crucial, the idea that more is always better isn’t supported by science. Some people think that by drinking 3 liters of water daily, they’ll achieve flawless skin and other miraculous health benefits. However, new research tells us otherwise.
A study involving over 60,000 participants found an L-shaped relationship between water intake and mortality. This means that while moderate hydration is beneficial, excessive intake can actually be detrimental. For optimal health, women should drink between 1.2-1.4 liters of water daily, and men between 1.5-1.7 liters.
Myth 3: Drink Water Only When You’re Thirsty
Many people only reach for water when they feel thirsty. However, by the time thirst kicks in, your body is already showing signs of dehydration. Symptoms like dry skin, fatigue, and even constipation can also indicate a lack of hydration.
The China Dietary Guidelines (2022) suggest drinking water proactively every 1–2 hours, aiming for about 200 ml each time. Staying hydrated throughout the day can help you maintain an optimal hydration status without waiting for thirst to kick in.
Myth 4: Drink Salt Water in the Morning
Drinking salt water has become trendy in some circles as a “health elixir,” but it’s actually a harmful practice. After a night of metabolism, your body’s sodium levels are naturally elevated. Drinking salt water could further increase sodium intake, which is particularly dangerous for individuals with conditions like high blood pressure.
Instead, drink plain water first thing in the morning. Salt water should only be consumed in cases like intense sweating, diarrhea, or extreme dehydration, where your body has lost a significant amount of electrolytes.
Myth 5: Substitute Water with Sugar-Free Drinks
Some people opt for sugar-free beverages as a substitute for water, believing it’s a healthier choice. While occasional sugar-free drinks may be okay, replacing water with them regularly can have long-term health consequences.
Even though artificial sweeteners are generally deemed safe, large quantities could potentially disrupt your body’s metabolism. Plus, many sugar-free drinks contain other unhealthy additives. So, while flavoring your water with things like lemon or mint is fine, try to stick to water as your primary hydration source.
Myth 6: Drink More Hot Water
The belief that drinking hot water is better for your health is deeply ingrained in many cultures, but it may do more harm than good. Consuming beverages hotter than 65°C can increase the risk of esophageal cancer due to the damage it causes to the delicate tissues in your esophagus.
Drinking water at temperatures between 10–40°C is ideal. It should feel comfortable and lukewarm, not scalding. Hot water may soothe you momentarily, but it’s not the healthiest option.
Myth 7: Don’t Drink Water While Exercising
Some people fear drinking water during exercise, believing it could cause bloating or discomfort. However, this is a misunderstanding. Hydrating properly during physical activity is essential to maintaining energy levels and avoiding dehydration.
It’s best to drink water in small sips throughout your workout, staying hydrated without overwhelming your stomach. For longer or intense exercise sessions, you may also need to supplement with electrolytes or carbohydrates to maintain performance.
Myth 8: Drink Water All at Once
Lastly, the idea that gulping down large amounts of water in one sitting is the best way to hydrate is simply wrong. Drinking excessive water in one go can upset your body’s fluid balance, dilute your blood, and even elevate eye pressure.
Instead, sip water gradually throughout the day. This allows your body to absorb and utilize the hydration efficiently, keeping you consistently hydrated without overloading your system.
Conclusion: Hydration, Not Overhydration
Drinking water is essential for health, but moderation is key. Whether you’re focusing on hydration myths or simply trying to stay hydrated, the goal is to find a balance that works for you. No need to follow every trendy hydration rule—just listen to your body, stay informed, and hydrate responsibly!
