Is bottled water safer than tap water? Dietitian debunks 7 common hydration myths

Many foods, particularly fruits and vegetables with high water content, contribute to daily hydration needs alongside drinking water. Incorporating hydrating foods into your diet is beneficial. (Image: Canva)

Hydration plays a vital role in maintaining overall health and well-being. Our bodies are composed of around 60 percent water, and adequate hydration is essential for numerous bodily functions, including regulating body temperature, lubricating joints, delivering nutrients to cells, and removing waste. However, misconceptions about hydration abound, leading to confusion about how much water we need to drink, how to recognise signs of dehydration, and what sources of fluids are best.

Dr Ashmit Nagar, a dietician and gut health expert with BGS Global Hyderabad, bursts 7 hydration myths

Myth: You need to drink 8 glasses of water a day

Reality: The popular 8x8 rule suggesting eight 8-ounce glasses of water daily lacks scientific evidence. Instead, hydration requirements vary based on factors such as age, gender, climate, and activity level. Pay attention to your body's thirst cues as a reliable indicator of when to drink.

Myth: Thirst means you're already dehydrated

Reality: Thirst is a natural signal from your body to drink water, but it doesn't necessarily indicate dehydration. It's a proactive cue to maintain hydration rather than a sign of severe dehydration.

Myth: Clear urine indicates perfect hydration

Reality: While clear urine can signal good hydration, pale yellow urine is often more ideal. Completely clear urine may suggest overhydration, which can disrupt electrolyte balance.

Myth: Caffeinated drinks dehydrate you

Reality: Despite caffeine's mild diuretic effect, moderate consumption of caffeinated beverages like coffee and tea contributes to overall fluid intake and does not significantly dehydrate the body.

Myth: You can't drink too much water

Reality: Overhydration, or hyponatremia, can be dangerous, diluting sodium levels in the blood. It's essential to balance fluid intake and avoid excessive water consumption.

Myth: Drinking water is the only way to stay hydrated

Reality: Many foods, particularly fruits and vegetables with high water content, contribute to daily hydration needs alongside drinking water. Incorporating hydrating foods into your diet is beneficial.

Myth: Bottled water is safer than tap water

Reality: In numerous regions, tap water undergoes stringent safety regulations and is as safe, if not safer, than bottled water. Tap water is also more environmentally sustainable and cost-effective.