You carry your bottle of water everywhere – Desk, gym, orders, even to the bathroom (a little ironic, but here we are). You hit your goals for hydration before lunch, you proudly watch the ounces disappear, as if it’s a racing sport. You may have even invested in one of those giant junctions with motivational time stamps: “You have this!” or “Keep fucking!”
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But here’s the thing. Although your intentions are noble, doctors say your approach can do more harm than benefit. It turns out that there is a super common mistake in hydration that healthcare professionals ask people to stop doing. This is something you may have done today, maybe even as you read it. And no, the decision does not drink less water. This is more intelligent for water intake.
So before you reach for the next heroic sip, let’s talk about what you can go wrong about hydration and what your body needs instead.
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How much water do you have Actually Need?
Let’s take one thing out of the way: There is no magic number when it comes to how much water you need every day. It is actually the time to forget the rule of eight glasses a day once and for all.
“No number for one size when it comes to hydration,” D -ru Jacclin Tolentino, doBoard -certified family and osteopathic doctor, tells before ParadeS “Daily water needs vary depending on many different factors that may include your age, weight, activity level, environment, medical problems, diet and your individual metabolism.”
This said that if you want a common starting point, Tolentino recommends that you target at least 60% of your body weight (in kilograms), converted into ounces of water a day. So for someone who weighs 120 pounds, that’s about 72 ounces a day. But even this is not a difficult and quick rule, especially if you sweat more, drink coffee or alcohol, or eat a low water diet.
“The most important thing is to listen to your body’s signals and stay consistent throughout the day,” Tolentino says.
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Fine signs you are dehydrated
We often tend to associate dehydration with extreme thirst, dizziness or dry mouth, but experts claim that the most signs are very mean. “Fatigue, headache, brain fog, dry skin and even sugar desires can be fine signs of dehydration,” Tolentino says. “I often see patients who accept that these symptoms are not associated, but after improving their hydration habits, they feel dramatically better.”
Translation? This energy in a late afternoon or intense desire for sweets may not mean that you need a nap or cookie; This can simply mean that you have to moisturize. Moreover, Tolentino says you should not drink water only when you are thirsty. “The thirst is a signal, but it is not always timely,” she says. “By the time you feel thirsty, your body is already catching up.”
Therefore, she recommends proactive hydration, especially in the morning, after exercise or after eating or drinking something dehydrating (looking at you, coffee and cocktails). Think of hydration as something you do sequentially throughout the day, not just in response to feeling dry.
Related: How to find out if you don’t drink enough water
What can you go wrong for hydration
Here’s a big mistake that concerned doctors has: assuming that every water is good water. According to Tolentino, not all water is created equal. “High quality water naturally contains minerals, but much of the water people drink, like a tap or bottle, can be deprived of these basic things,” she explains. “Without minerals such as sodium, potassium and magnesium, your body can really fight to absorb and retain the water you drink.”
To help your body use the water you drink, choose spring or mineral water from a reliable source, invest in a high quality filter that retains minerals, or consider adding mineral drops or even a pinch of sea salt to your water at home.
But it’s not just about the water itself. Tolentino says you can’t moisturize your body only through the water. She says that hydration is influenced by your diet, stress levels, alcohol intake, medicines and even sleep. If you are the type you do not moisturize all day and then hear yourself at night? Yes, it doesn’t help: “It doesn’t give your body what it needs when it needs it,” Tolentino says. Plus, you’ll probably pee all night and who wants that?
However, water is not the only factor in the game. D -Brni Connor, D -R,Austin-based family doctor, Texas, says drinking caffeinated drinks instead of water when you feel thirsty can contribute to dehydration. “When you absorb large amounts of sugar, your body should dilute it into your blood, which extracts water from your cells, temporarily causing a state of dehydration,” Connor says.
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Time really matters
Hydration is not just about how much water you drink, but also when you drink it. “This is especially true in the morning as your body can be slightly dehydrated after six to eight hours of sleep,” Connor says. She recommends starting your day with a glass of water and sipping all day long instead of trying to “catch up” at night.
Just don’t overdo it before going to bed. Connor says drinking excessive amounts of water before going to bed can lead to awakening to use the bathroom in the middle of the night. Hydration around training also matters. “It is crucial to moisturize before, during and after physical activity, especially if the exercise is intense or long,” Connor says. Ideally, drink water for about 30 minutes before training and sipping throughout the day.
Another mistake? Do not regulate your hydration to match your sweat levels – or replace the electrolytes you lose. “We lose water through sweat, so it’s important to adjust your intake when training or working in a hot or humid climate,” Connor says. “Beyond the water intake, you also want to make sure you are adequate to fill the main electrolytes such as sodium, potassium and magnesium.”
Your body doesn’t just want water – it wants hydration and this includes electrolyte balance.
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Yes you can drink too much water
While most people do not drink enough, there is such a thing as drinking too much water, especially for a short period. “This is a condition known as intoxication with water or hyponatriemia,” Connor says. “This can lead to muscle cramps, weakness, nausea, vomiting, headache, low blood pressure and/or trembling.”
Hyponatremia is rare, but more likely to appear with durability athletes or people who resent excessive amounts of water without replenishing electrolytes. Hydration is not a recipe for one size or something to “catch up” before going to bed. It is a daily rhythm that includes quality, time, balance and yes, actual electrolytes.
So dig the idea that it’s always more good. Instead, focus on smarter hydration: mineral rich water, constant drinking and a routine that works with your body, not against it. Your energy, mood and skin will thank you.
Forward:
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