Life + Habits

Myths vs. Facts On Staying Hydrated (and How to Be Better at It)

8 min read

Learn about the science of staying hydrated and how to really drink more water.

Essential Takeaways

While many of us know how important it is to stay hydrated, sometimes drinking enough water is easier said than done.
But in order to build the habit, we think it's a good idea to do some myth-busting around the science of drinking water. For example, did you know that the "8 cups a day" rule is kind of BS?*

It's time we got a little friendlier with H2O, don't you think? Most of us know, after all, that we're primarily made of water—to be precise, it makes up roughly 60% of our body weight. That means that every cell, tissue, and organ count on it to function properly.

But if we're well aware of the importance of water, why does staying hydrated feel like a chore for so many of us, especially when it's one of the simplest yet crucial things we can do for our health on a daily basis? Here at Ritual HQ, we believe that the foundation of any positive habit is understanding the science behind it—so let's start with some fact-checking around hydration, shall we?

Myth

We should all stick to the “8 cups a day” rule.

Fact

“Rule” is a tough word, because we’re all unique—as are our activity levels, home climates, and daily routines. Our bodies loses water constantly for a variety of different reasons. (Sweating, going to the bathroom, and even breathing are the top culprits.) Some of us work out on the reg; some of us are natural-born “sweaters.” Our water needs on a 90-degree day look different than they do on a 60-degree day.

In fact, the latest US Dietary Guidelines no longer recommend a specific amount to shoot for—instead, they just advise drinking plain water in general (rather than trying to up your fluid intake with sugary drinks).

Myth

The only way to meet our daily water needs is by…uh, drinking water.

Fact

To the contrary, scientists actually estimate that we get 20-30% of our daily fluid intake from foods. Bonus points if you aim for fresh fruits and vegetables with a high water content: Cucumber, watermelon, celery, and strawberries are all solid options. (1)

Myth

There's no way of knowing that you're hydrating enough—you just kind of have to wing it.

Fact

Here's a fun fact: Your body actually has a cool signal that you’re getting enough H2O. Australian researchers recently made a connection between water intake and swallowing—specifically, that when your body has gotten its fill of H2O, it might feel a lot more difficult to swallow. To that point, it is possible to over-hydrate, so be wary not to go overboard. (2)

The takeaway: Listen to your body and just aim to drink water regularly throughout the day.

Pay special attention if you’ve been working out, breaking a sweat in general, and/or if it’s hot outside. Struggling to make your water intake a habit? Keep scrolling for our favorite pointers on getting your fill.

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Make it a habit

Invest in a reusable water bottle (or two). In addition to being planet-friendly, it’s a visual reminder to stay hydrated. (We recommend parking one on your desk at work.)
Try a straw. Drinking through a straw is actually more efficient, because the straw creates a vacuum—meaning we tend to take larger sips with a straw than without. (Just make sure you do our planet a solid and opt for a reusable straw made from glass or stainless steel.)
Make it less boring. Spa water—ever heard of it? It’s pretty simple: Add cucumber slices or berries to infuse a little flavor.
There’s an app for that. There are actually a few—we like Daily Water Tracker Reminder, Plant Nanny, and Aqualert, which are all free.

References:

Guelinckx, I., Tavoularis, G., König, J., Morin, C., Gharbi, H., & Gandy, J. (2016). Contribution of Water from Food and Fluids to Total Water Intake: Analysis of a French and UK Population Surveys. Nutrients, 8(10), 630.
Pascal Saker, Michael J. Farrell, Gary F. Egan, Michael J. McKinley, Derek A. Denton. Swallowing inhibition emerges from overdrinking.

Proceedings of the National Academy of Sciences Oct 2016, 201613929.

Meet our Expert

Dr. Mastaneh Sharafi, PhD, RD, SVP of Scientific Affairs at Ritual

Dr. Mastaneh Sharafi has a PhD in Nutritional Sciences and is a Registered Dietitian. She received her training from Penn State University and University of Connecticut where she researched dietary patterns, chemosensory perception and community nutrition. Her dietetic work is focused on promoting healthy eating habits by translating the science of nutrition into practical information for the public.

Dr. Mastaneh Sharafi, PhD, RD, SVP of Scientific Affairs at Ritual

Meet the Author

Victoria Hoff, Writer

Victoria Hoff is an accomplished writer, journalist, and former wellness editor who has covered a wide variety of health, nutrition, and wellness topics during her tenure. She graduated Magna Cum Laude with a Bachelor of Arts from New York University, and after writing for Vogue, Elle, Byrdie, The/Thirty, and more, channeled her editorial skills into a marketing career.

Victoria Hoff, Writer