Hydration Explained: Frequently Asked Questions

The '8 glasses a day' rule is a myth. Needs vary by weight and climate. A general guideline is half your body weight (in ounces) per day. Example: A 160lb person needs ~80oz (2.4 liters).

Caffeine is a mild diuretic, but for regular drinkers, the water in coffee offsets the fluid loss. Moderate coffee consumption counts towards your daily hydration goal.

Thirst is a late sign. Early signs include fatigue, headache, dry mouth, and dark yellow urine. Severe dehydration can cause dizziness and rapid heartbeat.

Yes. Hyponatremia (water intoxication) occurs when drinking excessive water dilutes blood sodium levels. This is life-threatening but rare, usually affecting endurance athletes who drink gallons without electrolytes.

Yes. By the time your brain signals thirst, your body has likely lost 1-2% of its water volume. It's best to sip fluids throughout the day before intense thirst hits.

For workouts under an hour, plain water is best. For intense exercise lasting 60+ minutes or heavy sweating, sports drinks help replenish lost electrolytes and glucose.

Yes. Water has zero calories and can suppress appetite. Drinking 500ml before meals has been shown to reduce calorie intake. It also boosts metabolism slightly through thermogenesis.

Yes. Chronically dehydrated skin looks dull, has more visible fine lines, and loses elasticity. Proper hydration plumps skin cells for a healthier glow.

Pale lemonade or straw color is ideal. Completely clear means you may be over-hydrated. Dark yellow or amber indicates you need to drink water immediately.

Cold water is absorbed slightly faster and helps cool the body during exercise. Warm water may aid digestion. Overall, the best temperature is the one that encourages you to drink more.

Absolutely. Foods like watermelon, cucumber, strawberries, and lettuce are over 90% water and contribute significantly to your daily fluid intake.

Weigh yourself before and after a workout. For every pound lost, drink 16-24oz of fluid to rehydrate.