Hydration Myths Busted: What You Really Need to Know

Did you know your body is made up of about 60% water? That water does a lot more than just quench your thirst—it supports healthy skin, keeps joints and muscles moving smoothly, strengthens your hair and nails, helps regulate appetite, and even improves your mood and brain function.

But with summer heat creeping in, staying properly hydrated becomes even more important—and unfortunately, a lot of misinformation is still floating around. Let’s bust some of the most common hydration myths and set the record straight.

Myth #1: Everyone should drink eight glasses of water a day

You’ve probably heard the old “eight glasses a day” rule—but the truth is, hydration isn’t that simple. The amount of water you need depends on your weight, your activity level, your environment, and even your diet.

A more accurate rule of thumb: Drink between ½ to 1 ounce of water per pound of body weight each day. So if you weigh 160 pounds, that’s 80 to 160 ounces of water daily.

Myth #2: You can hydrate by drinking a lot of water at once

Think you can make up for a dry day by downing a bunch of water in one go? Unfortunately, your body doesn’t work like that. Chugging large amounts of water all at once overwhelms your system—and most of it ends up flushed out.

Instead, sip water gradually and consistently throughout the day. That way, your body can actually absorb and use it.

Myth #3: Your diet doesn’t affect hydration

Surprisingly, certain foods and eating habits can actually make you more dehydrated—even if you’re drinking water regularly.

Watch out for:

• High-protein diets (your body needs more water to break down protein)

• Vegetables with diuretic effects (like asparagus and artichokes)

• Excess caffeine or alcohol

• Salty, processed foods

• Sugary drinks

What you eat can influence how much water your body needs, so stay mindful of your diet when trying to stay hydrated.

Myth #4: Clear urine means perfect hydration

Yes, the color of your urine can tell you a lot—but clear urine isn’t the goal. If your urine is totally clear, you might be overhydrating, which can throw off your electrolyte balance.

Aim for a light-yellow or straw-colored urine. That’s the sweet spot for good hydration.

Myth #5: All salt is bad for hydration

Too much sodium can dehydrate you—but cutting it out completely isn’t the answer either. Your body needs some sodium (and other electrolytes) to function properly, especially when you're sweating a lot.

When you exercise or sweat heavily, you lose both water and essential electrolytes like sodium, potassium, magnesium, and calcium. I am a huge proponent of using the best possible electrolytes for your bodies needs. Using the following Thorne products will greatly improve your bodies hydrational needs

To stay balanced, consider replenishing with an electrolyte drink.

Thorne’s Daily Electrolytes offers a no-sugar blend of the key electrolytes your body loses in sweat—available in refreshing flavors like Watermelon, Mango Limeade, and Blood Orange.

For more intense workouts, Thorne’s Catalyte® adds vitamin C and B vitamins to the mix, helping support full-body hydration and recovery. You can receive a 10% discount using the link provided.

Myth #6: You don’t need water in the morning

Even if you go to bed hydrated, you’ll likely wake up mildly dehydrated. Why? You lose fluids through your breath and sweat while you sleep—especially if you sleep with your mouth open or snore.

That’s why starting your morning with 16 ounces of water is one of the easiest and most effective ways to support your daily hydration.

Myth #7: Just drink water after a workout

Rehydrating after a workout is important—but by then, you might already be behind. Even mild dehydration (just 2% of body weight) can negatively impact your energy, focus, and performance.

The key is to hydrate before, during, and after your workout:

• Start your workout well hydrated

• Sip water throughout your session

• Replenish fluids and electrolytes afterward

This helps your body function at its best and recover more efficiently.

Final Thoughts: Hydration Done Right

Hydration isn’t about rigid rules—it’s about listening to your body and supporting it throughout the day. A smart hydration strategy takes into account your weight, lifestyle, diet, and physical activity.

Drink regularly. Eat wisely. Replenish when needed. Your body—and your performance—will thank you.