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How do you know what’s true or false?
With so much conflicting advice about hydration, we often overcomplicate a biological function our bodies are designed to manage naturally. In this article, Dr. Stewart Decker, Clinical Wellness Officer & Medical Director at Sky Lakes Wellness Center, breaks down the myths and gives you straightforward guidance on staying properly hydrated.
Myth #1: Coffee and Tea Dehydrate You
Verdict: False
Many people think caffeine is a diuretic that leaves you with less water than you started with. “That is not true,” says Decker. While water is 100% hydrating, coffee and tea are about 70–80% hydrating.
Decker explains that caffeine is a stimulant that makes your bladder and bowels move faster. Because fluid passes through your system more quickly, your body has less time to absorb the water, but you are still absorbing the majority of it.
Myth #2: Alcohol Is Always Dehydrating
Verdict: It depends on the drink
Surprisingly, beer and wine are net hydrating (though less effective than water). That means the total amount of fluid it adds to your body is greater than the amount of fluid loss it might cause. However, hard liquor is a different story. “Liquors like tequila, bourbon, or whiskey are net dehydrating,” notes Decker. So, if you’re drinking hard alcohol, you need to pair it with water.
Myth #3: Sugary Drinks Don’t Count
Verdict: False, with a caveat
While soda and sports drinks technically do hydrate you, they also have excessive sugar. A single can of soda has about 10 teaspoons (42 grams) of sugar, about 170 calories — more than the daily recommended limit for both men and women. Sports drinks like Gatorade help with electrolytes during intense exercise, but for everyday hydration, it’s best to stick with water.
Myth #4: Pruney Fingers Mean You’re Dehydrated
The Verdict: False
If you get out of the shower and your fingers look like raisins, don’t panic. “That is a normal thing that happens to all humans,” says Decker. It isn’t a sign of water loss; it’s an evolutionary trait. The ridges on pruney fingers actually give us better grip on wet surfaces!
Myth #5: You Can’t Drink Too Much Water
The Verdict: False (but rare)
There is a condition called hyponatremia, where you drink so much water that you dilute the salt in your blood. This usually only happens to extreme endurance athletes or people in wilderness survival situations who drink gallons of water without eating food.
“For humans who are just living their average day, this is not something you need to worry about,” says Decker.
What Color Is Your Urine?
How do you know if you are sufficiently hydrated? Forget counting cups. Look at the toilet.
“The easiest way to think about it is you should be drinking enough water during the day so that your urine is clear or pale yellow,” Decker explains. If your urine looks bright yellow or darker, you need more water. You should also pee at least three to four times during the day.
This simple check tells you whether you’re drinking enough.
What This All Boils Down To
Stay hydrated by paying attention to your body’s signals. Keep your urine clear or pale yellow, pee regularly throughout the day, and you’re doing fine. It really is that simple.
“It is really easy to get 80 to 90% of the way correct with hydration, much like it’s really easy to get 80 to 90% of the way correct with diet,” says Decker. In other words, you don’t need to obsess over exact measurements or complicated formulas.
