You carry your water bottle everywhere—desk, gym, errands, even to the bathroom (a bit ironic, but here we are). You hit your hydration goals before noon, proudly watching the ounces disappear like it’s a competitive sport. Maybe you’ve even invested in one of those giant jugs with motivational time stamps: "You’ve got this!" or "Keep chugging!"
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But here’s the thing. While your intentions are noble, doctors say your approach might be doing more harm than good. Turns out, there’s one super-common hydration mistake that health professionals are begging people to stop making. It’s something you’ve probably done today, maybe even while reading this. And no, the solution isn’t drinking less water. It's being smarter about your water intake.
So before you reach for that next heroic sip, let’s talk about what you might be getting wrong about hydration and what your body needs instead.
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Let’s get one thing out of the way: There’s no magic number when it comes to how much water you need each day. In fact, it’s time we forget the eight glasses a day rule once and for all.
“There’s no one-size-fits-all number when it comes to hydration,” Dr. Jaclyn Tolentino, DO, a board-certified family and osteopathic physician, tells Parade. “Daily water needs vary depending on many different factors that can include your age, weight, activity level, environment, medical issues, diet, and your individual metabolism.”
That said, if you want a general starting point, Tolentino recommends aiming for at least 60% of your body weight (in pounds) converted to ounces of water daily. So for someone who weighs 120 pounds, that’s about 72 ounces daily. But even that’s not a hard and fast rule, especially if you’re sweating more, drinking coffee or alcohol or eating a low-water diet.
“The most important thing is listening to your body’s cues and staying consistent throughout the day,” Tolentino says.
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Subtle Signs You’re Dehydrated
Oftentimes, we tend to associate dehydration with extreme thirst, dizziness, or dry mouth, but experts say the earliest signs are much sneakier. “Fatigue, headaches, brain fog, dry skin and even sugar cravings can all be subtle signs of dehydration,” Tolentino says. “I often see patients who assume these symptoms are unrelated, but once we improve their hydration habits, they feel dramatically better.”
Translation? That late-afternoon energy crash or intense craving for sweets might not mean you need a nap or a cookie; it could just mean you need to hydrate. What’s more, Tolentino says you shouldn’t only drink water when you’re thirsty. “Thirst is a signal, but it’s not always a timely one,” she says. “By the time you feel thirsty, your body is already playing catch-up.”
That’s why she recommends proactive hydration, especially in the morning, after a workout or after eating or drinking anything dehydrating (looking at you, coffee and cocktails). Think of hydration as something you do consistently throughout the day, not just in response to feeling parched.
Related: How To Tell if You Aren't Drinking Enough Water
Here’s the big mistake that has doctors concerned: assuming any water is good water. According to Tolentino, not all water is created equal. “High-quality water naturally contains minerals, but much of the water that people drink, like tap or bottled, can be stripped of these essentials,” she explains. “Without minerals like sodium, potassium and magnesium, your body may struggle to truly absorb and retain the water you're drinking.”
To help your body utilize the water you drink, opt for spring or mineral water from a trusted source, invest in a high-quality filter that preserves minerals, or consider adding mineral drops, or even a pinch of sea salt, to your water at home.
But it’s not just about the water itself. Tolentino says you can’t hydrate your body through water alone. She says hydration is influenced by your diet, stress levels, alcohol intake, medications and even sleep. If you’re the type to under-hydrate all day and then chug water at night? Yeah, that’s not helping: “It doesn’t give your body what it needs when it needs it,” Tolentino says. Plus, you'll probably be peeing all night, and who wants that?
However, water isn’t the only factor at play. Dr. Brynna Connor, MD,a family-medicine physician based in Austin, Texas says drinking caffeinated beverages instead of water when you’re feeling thirsty can contribute to dehydration. “When you ingest large amounts of sugar, your body needs to dilute it in your bloodstream, which draws water from your cells, temporarily causing a state of dehydration,” Connor says.
Related: Water Vs. Sports Drinks: Which Is Better for Hydration?
Timing Really Does Matter
Hydration isn’t just about how much water you drink, it’s also about when you drink it. “This is particularly true in the morning as your body can be slightly dehydrated after six to eight hours of sleep,” says Connor. She recommends starting your day with a glass of water and sipping steadily throughout the day rather than trying to “catch up” at night.
Just don’t overdo it before bed. Connor says drinking excessive amounts of water before bed can lead to waking up to use the bathroom in the middle of the night. Hydration around workouts also matters. “It’s crucial to hydrate before, during and after physical activity, especially if the exercise is intense or long,” says Connor. Ideally, drink water about 30 minutes before working out and sip throughout the day.
Another mistake? Not adjusting your hydration to match your sweat levels—or replacing the electrolytes you’re losing. "We lose water through sweat, so it’s important to adjust your intake when exercising or working in hot or humid climates,” says Connor. “Beyond water intake, you also want to make sure you’re adequately replenishing essential electrolytes like sodium, potassium, and magnesium.”
Your body doesn’t just want water—it wants hydration, and that includes electrolyte balance.
Related: Does Coffee Hydrate You?
While most people don’t drink enough, there is such a thing as drinking too much water, especially over a short period. “It’s a condition known as water intoxication or hyponatremia,” says Connor. “It can lead to muscle cramps, weakness, nausea, vomiting, headaches, low blood pressure and/or twitching.”
Hyponatremia is rare, but more likely to occur in endurance athletes or people who chug excessive amounts of water without replenishing electrolytes. Hydration isn’t a one-size-fits-all prescription or something to “catch up on” before bed. It’s a daily rhythm that includes quality, timing, balance, and yes, actual electrolytes.
So ditch the idea that more is always better. Instead, aim for smarter hydration: mineral-rich water, consistent sipping, and a routine that works with your body, not against it. Your energy, mood, and skin will thank you.
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Sources
Dr. Jaclyn Tolentino, DO, a board-certified family and osteopathic physicianDr. Brynna Connor, MD, a family-medicine physician based in Austin, Texas Read More Details
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