“Drink eight glasses of water a day — or else!” Sound familiar?
We’ve all heard hydration advice from friends, family and fitness apps, but not everything you hear is the full story. As summer heats up across Central Virginia, Access HealthCare Multispecialty Group (AHMG) is here to clear up the confusion and help you stay healthy, energized and ready for fun all season long.
Let’s dive into some of the biggest hydration myths — and find out what your body really needs.
Myth 1: “You Must Drink Eight Glasses of Water Every Day”
The “eight glasses” rule has been around for decades, but in truth, hydration needs vary from person to person. Factors like age, activity level, health status and even the weather affect how much fluid your body needs. Some days you might need more — some days less.
The key? Listen to your body and sip water regularly throughout the day, especially when you’re active or spending time outside in the heat.
Myth 2: “If You’re Not Thirsty, You’re Hydrated”
Thirst is actually a late warning sign that your body is already becoming dehydrated. Mild dehydration can sneak up on you — particularly during exercise, long walks or outdoor work — before you even feel thirsty.
Don’t wait for a dry mouth! Make hydration part of your daily routine, just like sunscreen and sunglasses during the summer months.
Myth 3: “Only Water Counts for Hydration”
It’s true that fruits, vegetables, milk and even coffee can contribute to your daily fluid intake. Foods like watermelon, strawberries, cucumbers and lettuce are packed with water, too.
But let’s be clear — water is still the gold standard.
It hydrates your body naturally, without added sugars, caffeine or extra calories. And here’s a secret: the more you drink water, the more your body starts to crave it. Over time, many people find that water becomes their go-to refreshment — refreshing, satisfying and essential for feeling your best.
If you’re not a fan of plain water at first, try adding a slice of lemon, cucumber or a handful of berries to your glass. A little natural flavor can make sipping more enjoyable — and still keep hydration simple and healthy.
Myth 4: “Clear Urine Means You’re Overhydrated”
Seeing pale yellow or clear urine is generally a good sign that you’re staying properly hydrated. Overhydration — drinking so much water that it disrupts your body’s electrolyte balance — is rare and typically only seen in extreme endurance sports.
For most of us, drinking water consistently throughout the day is the perfect approach to staying balanced and healthy.
Smart Hydration Tips for Summer
Here’s how to keep your hydration game strong:
- Carry a reusable water bottle everywhere — it makes sipping easy and automatic.
- Drink before, during and after physical activity — don’t wait until you feel thirsty.
- Eat water-rich foods like fruits and veggies to boost hydration naturally.
- Be extra mindful if you’re elderly, a young child, or exercising outdoors for prolonged periods — these groups are more prone to dehydration.
Small daily habits make a big difference — and help you stay cool, strong and focused even on the hottest days.
When to Seek Help
Most mild dehydration can be reversed quickly with rest and fluids. But if you or someone you know experiences dizziness, confusion, rapid heartbeat or fainting — it’s time to seek medical attention.
AHMG is always here to support your health — whether you need quick advice, urgent care or a full wellness check-up.
Hydration isn’t about following a one-size-fits-all rule. It’s about understanding your body’s needs and making water a consistent part of your daily life — especially during the hot summer months.
Stay safe, stay refreshed and remember — at AHMG, your health is our priority.