Emma Miller
If you need hydration, drinking plain water on an empty stomach is not the best strategy. Staying hydrated isn’t easy, but it doesn’t have to be complicated. Here are eight hydration-related mistakes you can make that are easy to fix as soon as possible.
Insufficient water intake
So, how much water do you need per day? There is no one specific requirement. The National Academy of Sciences reports that most people meet their needs by letting thirst be their guide.
That said, there are some general guidelines for total water intake with food and beverages. Men should aim to consume about 3.7 liters (about 15.5 cups) per day, and women should aim for 2.7 liters (about 11.5 cups) per day. Of course, everyone is different. For example, if you are active or spend a lot of time outside in the heat, you will need more water than if you were indoors all day.
Drinking water on an empty stomach
If you need to hydrate, drinking plain water on an empty stomach is not the best strategy. According to a study published in December 2015 in the American Journal of Clinical Nutrition, drinking plain water alone is not the most effective way to hydrate. Compared to other beverages such as orange juice and milk, our bodies cannot retain plain water either.
Why? Macronutrients and electrolytes help our bodies absorb and retain the water we take in. If you’re trying to avoid dehydration, drink water with a meal or snack so that it contains other nutrients that will help you retain more water.
Coffee and tea do not count
Coffee and tea contain caffeine (for the most part), but they are not as dehydrating as we once thought. It turns out that both of these favorite drinks can be hydrating because we retain more water than we lose. A January 2014 PLOS One study found that there was no real difference in hydration status in men who drank about 3.5 cups of coffee per day compared to those drinking only water (no coffee).
Saving water during exercise
When we exercise, our bodies lose water through sweat (and some of it just through breathing). How much we sweat can vary from person to person. That said, you want to ensure that your body doesn’t lose too much water during exercise by staying hydrated while you’re actually exercising, in addition to drinking fluids before and after. The golden rule of hydration during exercise? According to the American Council on Exercise, drink 150 to 300 ml every 10 to 20 minutes.
The belief that hydration is only water
Yes, H2O is half the battle against dehydration. But electrolytes, carbohydrates, and other minerals are also important when it comes to fluid retention. Minerals such as potassium, sodium, and chloride help supply water to cells. If you have too little salt, you can actually become dehydrated, which is why most sports drinks contain these electrolytes.
Carbohydrates and sugars are also important to combine with water when you exercise for long periods of time, as they help to retain fluids and fuel your workout. According to the Mayo Clinic, if you exercise for more than an hour, you may need to start taking carbohydrate supplements.
You forget to combine an alcoholic drink with a glass of H2O
Alcohol is a diuretic, so if you’re going out for the night and plan to have a few drinks, it makes sense to pair your adult beverage with a glass of water to prevent dehydration and hangovers. Looking for other tips to prevent morning symptoms? Don’t drink on an empty stomach and stick to clear alcohol.
Mistaking hunger for thirst
Eating when you’re really thirsty is not as crazy as it sounds. Think about the symptoms of hunger and thirst-fatigue, headaches, irritability, dizziness, and difficulty concentrating. It seems easy enough to cross these wires. On top of that, since most of us eat and drink frequently throughout the day, hunger and thirst signals are harder to decipher.
Forgetting about water-rich foods
You can get so focused on counting your daily ml of water that you forget about the food you eat. Good news: they also count towards your total fluid intake. In fact, water-rich fruits and vegetables such as tomatoes, watermelon, and cucumbers are a win-win because they are packed with water and the mineral potassium, which is good for hydration.
