Is eight glasses of water a day still the best way to hydrate? Not necessarily. "The best advice is to listen to your body," Tamara Hew-Butler, associate professor of exercise and sports science at Wayne State University, tells NPR. "If you get thirsty, drink water. If you're not thirsty, you don't need to drink water. This will protect you against the dangers of both drinking too much and drinking too little. And this recommendation applies to [people of] all shapes and sizes in all temperature conditions." We know drinking too little is bad for you, but drinking too much water—especially for athletes—can be very dangerous. Here’s the number one mistake many people make when it comes to hydration.
RELATED: 10 Simple Ways to Stay Hydrated.
Losing Electrolytes
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Drinking too much water during and after exercise can deplete crucial electrolytes. "The fluid and electrolytes you lose in sweat need to be replaced," Amanda Beaver, wellness dietitian at Houston Methodist. "Fluid helps your heart pump blood to your hard-working muscles and helps regulate your body temperature, while electrolytes are essential for muscle contractions."
Dangerously Low Sodium
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Drinking water without topping up electrolytes such as sodium can be dangerous. "It may sound hard to believe, but there is such a thing as too much water — even while running a marathon," Beaver says. "Drinking too much fluid can lead to a life-threatening condition called hyponatremia, in which sodium levels in the blood fall too low by being diluted by excess fluid or losing excess sodium from sweat without replacing it. Although this can definitely happen to men, women may be at greater risk because they usually have a smaller body size and don't sweat as much.”
Why Are Electrolytes Important?
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Electrolyte balance can be disrupted by overhydration. “Electrolytes (sodium, potassium, magnesium, chloride and calcium) need to be in balance in order to maintain healthy blood, heart rhythm, muscle function and other important functions,” says Gundersen Health. “Drinking too much water can cause the electrolyte levels in the body to get out of whack and cause sodium levels plummet. The nerve and heart issues that occur with over-hydration can be deadly.”
Salty Snacks
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Salty snacks can help top up salt levels after a workout. “Unless your doctor has instructed you to reduce salt intake, consider a salty post-workout snack like pretzels or an electrolyte-packed hydration beverage like Pedialyte® to help get the job done,” says Abbott Nutrition News.
Carbs and Sodium
ShutterstockCombining carbohydrates and sodium is ideal, experts say. “It may now be your habit to take in a sports drink during a hard-pushing workout, but a beverage with both carbs and sodium should also be part of your post-workout recovery efforts,” says Matthew Kadey, MS, RD,via Triathlete.com. “Rehydration is a function of gastric emptying, intestinal fluid absorption, and – not to be overlooked – retention of fluid to restore body fluid. A formulated sports drink can make these better work in your favor.”
Thirst and Urine Cues
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Pay attention to your body to avoid under or overhydrating. “To prevent overhydrating, use your thirst cues and urine color as a guide,” says Gundersen Health. “Drink water when you are thirsty and until your urine is light yellow to clear. Avoid drinking more than 1 liter of fluid per hour which will allow your kidneys to get rid of excess water. If you are experiencing excessive thirst, tell your primary care doctor right away, as this may be a symptom of another serious health issue.”
The Best Way to Hydrate
iStockThe best way to hydrate effectively is to prioritize drinking plain water throughout the day, aiming to sip steadily rather than consuming large amounts all at once. Water is absorbed most efficiently when it’s taken in gradually, allowing the body to maintain balanced hydration levels and avoid overloading the kidneys. For an extra boost, especially after exercise or during hot weather, consider adding a pinch of natural sea salt or sipping on an electrolyte-rich drink like coconut water to replenish lost minerals. Foods with high water content, such as watermelon, cucumber, and oranges, also support hydration while providing vitamins and fiber. Ultimately, consistent hydration is key; by staying mindful of your water intake and adjusting as needed, you can help ensure optimal hydration for energy, focus, and overall health.
