Drinking water seems like a simple habit, but many people assume that more is always better. However, improper hydration can leave you feeling even thirstier. Here are five common mistakes to avoid:
#### **1. Drinking Water During Exercise but Not Before**
Even if you sip water while working out, failing to hydrate *before* exercise can lead to headaches and fatigue. For optimal hydration, drink at least **240ml (8oz) of water 30 minutes before your workout**.
#### **2. Sticking Strictly to the "8 Glasses a Day" Rule**
The **U.S. Institute of Medicine** recommends about **11.4 cups (2.7 liters) of fluids per day**, but individual needs vary based on body size, weight, and activity level. You can also get water from **fruits and vegetables**—for example, an apple provides nearly as much hydration as a cup of water. A general rule: **Divide your weight (in pounds) by two**—that’s how many ounces of water you need daily (e.g., 150 lbs = 75oz or ~2.2L).
#### **3. Avoiding Coffee and Tea Due to Caffeine Myths**
While caffeine has a mild diuretic effect, the water in coffee and tea still contributes to hydration. Drinking them is **better than not drinking fluids at all**, so they can be part of your daily intake.
#### **4. Waiting Until You're Thirsty to Drink**
Thirst is a sign you’re already slightly dehydrated. Even if you’re not thirsty or active, **sipping water throughout the day** prevents health risks like kidney stones and urinary tract issues.
#### **5. Mistaking Thirst for Hunger**
Dehydration can mimic hunger, leading to overeating. **Drink a glass of water before meals** to check if you’re truly hungry. Also, **start your day with water** to kickstart hydration.
### **Final Tip**
Listen to your body, hydrate consistently, and adjust based on your needs—not just rigid rules. Proper hydration keeps your energy high and your body functioning smoothly!
