Misryoum breaks down four common hydration myths, from “8 glasses a day” to sports drinks, and why thirst is a useful guide.
Hydration advice is everywhere, yet many of the most repeated claims miss how the body actually manages water day to day.
According to Misryoum. one of the biggest myths is the idea that everyone should drink a fixed “minimum” amount. often framed as 6 to 8 glasses daily or roughly two litres.. Hydration needs vary between individuals and even from one day to the next. because water requirements largely track how much fluid you lose.. Misryoum notes that the body relies on thirst as a built-in signal: the brain monitors the state of your blood. and when more water is needed. thirst increases until you drink enough.. That also challenges the notion that thirst always arrives too late.. In this context, drinking when you feel thirsty is presented as a practical approach for most people.
This matters because “one-size-fits-all” targets can push people toward unnecessary intake instead of listening to the body’s own regulation.
A second myth Misryoum highlights is the belief that coffee is automatically worse for hydration.. The argument often goes that caffeine acts like a diuretic, making coffee a poor substitute for water.. Misryoum’s perspective here is that coffee contains water. and in normal use it is that water content that matters for hydration. not a caffeine-driven water loss effect.. By contrast. alcohol is treated differently: it can increase urine output. which is why beer and wine may contribute to dehydration risk more than coffee does.
The takeaway is that hydration isn’t only about “plain water versus everything else,” but about how different drinks behave in the body.
Misryoum also addresses a common overhydration belief: that you gain extra benefits by drinking more than you need when you’re not thirsty.. While drinking extra fluid might change how you feel in the short term. the body’s regulation mechanisms work to keep water levels within a tight range.. If you drink more than required. the extra tends to be eliminated. rather than creating guaranteed improvements such as clearer skin. easier digestion. or a stronger immune system.. Misryoum points out that although drinking too much water usually isn’t helpful, it can be dangerous in extreme cases.. In endurance settings, excessive intake can dilute sodium in the blood, a condition linked to hyponatraemia.. The risk is associated with symptoms such as headache, nausea, and bloating, and severe cases can be life-threatening.
This matters because chasing hydration “more than needed” can backfire, especially during long events when people may overcompensate.
Finally, Misryoum tackles the myth that sports drinks are essential for exercise.. Sports drinks are designed to deliver electrolytes such as sodium and potassium, plus carbohydrates, which can help under specific conditions.. Misryoum notes that the need for these added electrolytes is more relevant during very intense. prolonged activity in hot environments. particularly when the body is under greater strain and electrolyte losses are harder to manage.. For many everyday exercise routines. Misryoum says that normal food intake after workouts can cover the relatively small electrolyte losses from sweat.. Carbohydrates can also be useful during longer, high-intensity efforts, but they are not necessarily required for most people’s training.
In the end, Misryoum’s message is simple: effective hydration is about matching fluid intake to real losses, rather than following rigid rules or assuming that more always means better.