Home   /   Hydration Myths

Hydration Myths

Jun 25, 2015 | Uncategorized

Don’t stay thirsty my friends!

Now that the summer is hot and here, please make sure when you’re exercising you drink enough water to keep hydrated. Water does account for about 60% of your body weight after all.

The golden rule is supposed to be eight cups of water per day, but is that right?

Here’s a couple mythbusting facts from MapMyFitness about hydration:

Myth One: You Need To Drink Eight Cups A Day

This most well-known but laughably arbitrary rule of thumb has been hammered into us since who knows when. In fact, Dartmouth physician Professor Heinz Valtin went as far as to pen a paper published by the American Physiological Society on the lack of scientific evidence behind the popular axiom.

The truth is, your actual needs can be more than 8 glasses, or less than 8 glasses. There’s no magic number, and the amount changes every day, depending on your size, weight, ambient temperature, daily activities, and, more significantly, your food.

So how do you know how much water you should drink? Before all this science, people relied on a pretty fine-tuned, reliable mechanism to make sure they were getting enough water. It’s called thirst, and you may have heard of it. Drink enough to satisfy your thirst, and that’s good enough.

Myth Two: If You’re Thirsty, You’re Already Dehydrated

Strictly speaking, it’s true. Thirst is normally triggered by a decrease in your body’s water content. But it’s not as dire as it’s usually made out to seem.

Normal levels of thirst usually come about with a 2-4% reduction in body water. As long as you don’t have kidney problems, this is generally tolerable, and acts as a perfectly sound guide to let you know when you need a glass of H2O.

Dehydration becomes a problem when you exceed an 5-8% reduction in body water. By this stage, however, you would be experiencing dizziness and fatigue–far more severe than a slightly dry mouth.

The thirst principle also applies to when you’re exercising. But if you notice that you forget to hydrate or finish parched, take heed of the American Council on Exercise’s guidelines: about 7-10 oz (about a glass) for every 10 to 20 minutes of heavy activity should be enough.

Myth Three: Sports Drinks Are the Best Option After Exercise

This depends. Sports drinks are full of electrolytes (salt ions) that help your body replace those lost from sweat. These electrolytes are important: they’re crucial for nerve functioning, and help to maintain blood pH levels, among other things. But Gatorade? Less important. Good marketing may try convince you otherwise, but such drinks are really only necessary if you’ve been exercising hard for a long time, like long distance running, or hours of hiking in the hot sun.

No matter how hard you killed your leg workout, you’re probably better off sticking to plain water.

Myth Four: Water Flushes Out Toxins From Your Body

Not really. There’s a popular misconception that drinking copious amounts of water will help magically cleanse your innards.

Drinking adequate amounts of water ensures your body’s metabolism works correctly, part of which is the natural detoxification process your liver and kidneys conduct. But they work fine as long as they’re getting enough H2O. Any additional water intake isn’t going to help. In fact, drinking too much water can actually prevent your body’s detoxification process. It reduces the concentration of salt in your blood, which can damage your kidneys and liver and prevent their normal functioning.

Recent Posts

2024 Ontario Coaching Report

2024 Ontario Coaching Report

The Coaches Association of Ontario (CAO) completed a report this fall that examines values, behaviours and hazing to better understand Ontario amateur sport culture in practice, in 2024. The Ontario Coaching Report is the most comprehensive study on the impact of...

It’s Going To Be An Action-Packed Week!

It’s Going To Be An Action-Packed Week!

The girls basketball and boys volleyball teams have rightfully punched their ticket to compete against their peers across the province this week! Thank you to all of the convenors and volunteer host committees overseeing the competition on November 21, 22 and 23. Best...

Good Luck With Your OFSAA Try Day!

Good Luck With Your OFSAA Try Day!

The 2024-25 OFSAA Try Day grant program has now reached its full complement of schools and NO FURTHER APPLICATIONS CAN BE ACCEPTED. Any questions regarding Try Day programs should be directed to [email protected] Information on the program can be found...

Article: The Evolving Role of Coaches In Athlete Mental Health

Article: The Evolving Role of Coaches In Athlete Mental Health

Article from SIRC (October 21, 2024) By Heather Wheeler A coach’s influence In recent years, the mental health of athletes has garnered significant attention, both on and off the global stage. With young athletes and parents talking more openly about mental health,...

OFSAA Bulletin

2024 Fall Bulletin