Hydration has become a trendy (and worthwhile!) wellness focus for many of us. Just look at the boom of electrolyte powders and hydration supplements or the budding popularity of “hydrate or diedrate” stickers. Of course, fluids do have lots of important health benefits. Yet, it can be confusing to know whether some of the hydration buzz is a myth or a fact. Do you really need to drink a gallon of water every day? Is plain water the only way to hydrate? And do you really need that electrolyte powder? 

To sort out the facts from the hype, we spoke with registered dietitians. Here are the six biggest hydration myths they want you to stop believing, plus the best ways to get the fluids you need.

Myth #1: You Need a Gallon of Water Each Day to Stay Hydrated

You’ve seen it—people carrying around a gallon of water to keep their hydration game strong. You may even do it yourself! However, most of us don’t require this much water. “Drinking too much fluid in one sitting can contribute to overhydration and kidney dysfunction,” says Patricia Kolesa, M.S., RDN, a registered dietitian and founder of Dietitian Dish, LLC. Yet, many of her clients are scrambling to drink 128 ounces of water every day. “While some populations like elite athletes can benefit from more fluids, the average person does not need this,” she says.

So how much water do you need? Is it really 8 cups per day? “The amount of fluids we all need is dependent on a variety of factors,” says Heidi McIndoo, M.S., RD, LDN, a registered dietitian in the Boston area. “These include our sex, our activity on any given day, the weather, our age and any health conditions we may have.” 

Dietitians recommend using your urine color as a go-to hydration indicator. “Pale to light yellow, similar to lemonade—you’re good to go,” says McIndoo. “Medium to dark yellow, similar to apple juice—it’s time to start hydrating.”

Myth #2: Plain Water Is the Only Way to Hydrate

If you don’t like plain water, you may feel stuck when it comes to meeting your fluid needs. The good news is, plain water isn’t the only way to hydrate! “You can actually fill your hydration needs from a variety of sources,” says McIndoo. “Water can certainly be part of it if you like. But other delicious ways to hydrate are low-fat milk, herbal and black teas, 100% juice, smoothies, flavored waters, broth-based soups, seltzers and kombucha.”

If you need another reminder of the benefits of eating plenty of fruits and veggies, here it is. “Foods with high water content—such as fruits and vegetables—can contribute approximately 20% of daily fluid needs,” says Sarah Nash, M.S., RD, LDN, a registered dietitian in the Chicago area.

Myth #3: You Only Need to Hydrate When It’s Warm Out

It’s true that your fluid needs are typically higher in hot climates where you’re sweating a lot, but it’s still important to hydrate when it’s cold out.

“People may sweat more than expected when dressed in insulating layers. Additionally, the body’s thirst response tends to diminish in cold environments, making it easier to fall short on fluid intake,” says Nash. “Hydration remains important year-round—even when temperatures drop.” If you need another reason to drink up when the mercury dips, cold temperatures make our kidneys work harder to rid the body of urine, according to the American Heart Association.

Myth #4: Everyone Needs Electrolyte Powders or Hydration Supplements

You may have heard that tossing a packet of electrolyte powder into your water makes it more hydrating, but this isn’t always the case. “While adding salt or an electrolyte powder to water is effectively being marketed with claims that it will improve hydration, it’s unnecessary for most people,” says Kristi Ruth, RD, CNSC, LDN, a registered dietitian and founder of Carrots and Cookies.

Most Americans overconsume sodium, to begin with. Since sodium is notorious for raising blood pressure, most of us need less, not more, of it. “Generally speaking, you do not need to add sodium to water or enhance your water with electrolytes if you eat a balanced diet that includes fruits and vegetables,” says Ruth. There are some exceptions, she says, such as if you exercise intensely, spend a lot of time in the heat or lose lots of fluids via sweat or illness.

Myth #5: If You’re Not Thirsty, You’re Not Dehydrated

For many of us, thirst can be a sign that it’s time to drink up. However, that isn’t always the case, especially as we age. “Factors like stress, illness and even certain medications can blunt your thirst cues,” says Gina Hassick, M.A., RD, CDCES, a registered dietitian and owner of Eat Well Collective. “Paying attention to other signs like dry mouth, fatigue or darker urine can help you stay on top of hydration without obsessing over it.” Even if you struggle to connect with subtle signs that you need fluids, it’s still important to drink throughout the day. So, keep a beverage (or two) with you to stave off thirst.

Myth #6: Drinking More Water Will Reverse Kidney Disease

If kidney stones run in your family, you may already know hydration is essential for kidney health. However, there are limits to this. “Staying hydrated is important for kidney health and can help lower the risk of kidney stones,” says Grace Scarborough, RDN, LDN, a registered dietitian specializing in kidney disease nutrition. “However, drinking more water will not reverse chronic kidney disease.”

“This myth likely comes from the idea that water ‘flushes out toxins,’ but managing damaged kidneys isn’t that simple,” says Scarborough. “A kidney disease plan requires more than just hydration. It takes individualized nutrition, lifestyle changes and support from a health care team.” In fact, some kidney issues require fluid restrictions.

Strategies That Work

• Prioritize unsweetened beverages. Sugar-sweetened beverages can provide fluids, but they also contain added sugars that may cause health issues down the road. Prioritize unsweetened drinks like plain water, unsweetened tea or coffee, low- or fat-free milk, 100% juice and sparkling water.
• Drink more fluids if you live somewhere hot or are very active. Fluid needs aren’t stagnant, and they’re not the same for everyone. You may have higher fluid and electrolyte needs from sweat losses if you live in a hot climate or exercise intensely.
• Keep tabs on your bathroom breaks. If you’re not peeing very often, you’re probably not drinking enough. A good goal is six to seven bathroom breaks a day, according to the American Heart Association.
• Make hydration fun. Hydration doesn’t just have to come from plain water. Especially if you get bored with water. Try adding sliced fruit or berries to your water bottle or mixing 100% juice with sparkling water for a simple mocktail-esque drink.

The Bottom Line

Hydration is important, but it’s become so trendy that myths abound. According to dietitians, most people don’t need daily electrolyte supplements or a gallon of water per day to stay hydrated. Instead of following a one-size-fits-all recommendation, they suggest drinking unsweetened beverages (yes, that includes tea, sparkling water, smoothies and milk) throughout the day and using your urine color to gauge your hydration status. And remember, thirst isn’t always an accurate sign that you’re becoming dehydrated. So, grab a water bottle and get ahead of the game!