We all know that drinking enough water is essential for health. Official recommendations from health authorities typically advise us to drink six to eight glasses of water each day.
The UK’s National Health Service (NHS) states that to keep your body adequately hydrated, you can consume various beverages, including “water, low-fat milk, and unsweetened drinks, including tea and coffee.” The NHS also indicates that a sign of adequate hydration is pale yellow and clear urine.
However, some health experts suggest that we might be drinking water incorrectly these days.
Common Mistakes People Make When Drinking Water
One common way of drinking water is to withhold water for several hours and then drink 500ml all at once. This is not the best way to hydrate the body.
Dr. Lindsay Baker, a senior scientist at the Gatorade Sports Science Institute in the United States, states that this method of drinking water is fundamentally flawed.
Dr. Lindsay Baker, senior scientist at the Gatorade Sports Science Institute.
She told the American Physiological Society that “it’s best to drink water evenly throughout the day.”
The doctor explains: “Most people tend to drink more water during their main meals and snacks, which helps the body retain fluid. However, drinking a large volume of water all at once often leads to rapid excretion through urine.“
Associate Professor Dr. Evan C. Johnson, an exercise physiology expert at the University of Wyoming, explains that consuming a large volume of liquid at once can trigger a ‘bolus response.’
The bolus response is a protective mechanism of the body against hyponatremia—lower than normal sodium levels in the blood—after consuming a significant amount of liquid. This increases the urge to urinate to eliminate excess fluid, thus you may not reap the benefits of drinking water.
Drinking a large volume of liquid at once can create a “bolus response.” (Illustrative image).
Below, experts offer recommendations on what to do and what not to do when drinking water:
DO
Drink water regularly throughout the day.
- Replace sugary drinks with diet drinks or unsweetened beverages.
- Adults can opt for low-fat milk, such as skim milk, 1% fat milk, or unsweetened plant-based drinks.
- Limit fruit juices and smoothies to a maximum of one small glass (150ml) per day and consume them during meals, as they are high in sugar.
- Check the labels on beverages.
- Drink extra water if you sweat from physical activity or if you’re unwell – water is the best way to replace lost fluids.
- Consume caffeine in moderation – some people are more sensitive to caffeine than others, depending on their intake and frequency. Check the packaging of caffeinated drinks.
- If you dislike the taste of water, try sparkling water without added sugar, or add a slice of lemon or lemon juice.
DON’T
- Avoid frequently consuming high-sugar drinks – they are higher in calories and sugar can damage your teeth.
- Do not exceed 200mg of caffeine per day if you are pregnant – this may increase the risk of miscarriage or low birth weight.
