5 myths about hydration that harm your health

Hydration is not only about water, you also have to pay attention to what you eat. Pay attention to these 5 myths that we dismantle below and you will understand.

There are a good number of myths about hydration that are going around, such as that it is very important to drink eight glasses of water a day (we will get to that later, let's not get ahead of ourselves).

Despite what we have always believed, hydration goes far beyond water . It also has to do with sodium, potassium, sweat, and urine (yes, urine!). And something fundamental: it is not only about what you drink, but also what you eat. That is why, although hydration as a concept is complicated, hydration as a practice is not.

Next we are going to dismantle all the myths that exist about hydration so that you correctly calibrate this balance between eating and drinking and thus increase your health.

Myth 1. Hydration is a daily goal that can only be achieved by drinking water.

Hydration balance depends on the amount of sweat, diet, elevation and even humidity. A healthy diet provides about 20% of fluid intake, says Kim Schwabenbauer, RD, a US triathlon coach.

So, give way to watermelon, cucumber, broccoli, apples and grapes to increase your fluid intake. Another option is to accompany the water with berries, lemon, kiwi, pineapples or oranges. Studies show that if your liquids have flavor , you'll drink more.

Myth 2. You can live healthily without good hydration.

Dehydration reduces the amount of fluid circulating in the bloodstream. This makes your heart work harder, limits your body's ability to cool down, and prematurely fatigues your muscles.

The blood becomes more viscous, thicker, stickier, more concentrated. So don't forget about hydration, because even mild dehydration can affect physical and cognitive performance, as well as overall health.

Myth 3. As long as you avoid salty foods, you'll be fine.

Sodium is not bad. You need this nutrient to survive, and your body cannot make it on its own. The electrolyte (yes, that's what sodium is) contributes to blood volume, and if it's active, it's a big deal. Maintaining normal blood volume helps your skin dissipate heat, absorb nutrients, and deliver oxygen to hard-working muscles, including your heart.

Sodium is the mineral that is primarily lost in sweat and urine, and its replacement is essential for proper hydration. So how much is too much? That's complicated...

What you lose when you sweat

1 to 2% body water loss = impaired aerobic function; Decreased physical work capacity.

2% loss of body water = Thirst, increased heart rate, irritability.

4% body water loss = Blood pressure decreases, which increases the risk of fainting. Sweating stops, increasing the risk of overheating.

7% body water loss = blood slows; can cause organ damage.

(Note: 1% body water loss is less than a 2 lb. weight loss for a 175 lb. male.)

Myth 4. Bananas are great for dehydration cramps.

True, but there is nothing magical about bananas. The potassium in bananas may be key. Potassium, another electrolyte, helps blunt the effects of sodium and, with the help of your kidneys, removes it from your body.

Most people consume about half of the recommended 4,700 milligrams of potassium per day, says Megan Meyer, Ph.D., of the International Food Information Council Foundation. The imbalance can also affect blood pressure and heart contractions.

Myth 5. We all need eight glasses of water a day.

That's like saying everyone needs to eat 2,800 calories a day. And it is not like that. Depending on body weight, activity level, and temperature, your daily fluid needs can range from two quarts to more than six a day.

On days you don't exercise, test your urine. Your urine should look more like lemonade than water or apple juice. Dark urine often reflects dehydration.

On days you exercise, weigh yourself before and after exercise. You will need to drink 20 to 24 ounces (2 1/2 to 3 cups) of liquid to restore balance.