Hydration Myths Debunked: A Smarter Approach to Staying Healthy This Summer
Dr. Libby Joffe and Dr. Zhanna Branovan, board-certified internal medicine physicians at Advanced Internal Medicine of North Jersey, provide personalized care to help patients achieve and maintain overall health and wellness. Through one-on-one guidance, tailored treatment plans, and a proactive approach to prevention, they support individuals in optimizing their health, addressing medical concerns, and feeling their best year-round.
As the days get longer and hotter, staying properly hydrated becomes essential for your energy, focus, and overall health.
However, there’s no shortage of misinformation about hydration. From how much water you should drink to whether sports drinks are actually helpful, hydration myths can leave people confused and unintentionally under-hydrated. At Advanced Internal Medicine of North Jersey, our team helps patients take a thoughtful, evidence-based approach to hydration, especially during the hotter months.
Let’s separate fact from fiction and explore practical strategies to stay hydrated—and healthy—all summer long.
Myth 1: You Only Need to Drink Water When You’re Thirsty
The Truth:
Thirst is actually a delayed signal that your body is already experiencing mild dehydration. If you’re only drinking water when you feel thirsty, you may be playing catch-up rather than staying ahead of your body’s needs, especially in hot or humid conditions.
Tip:
Sip water consistently throughout the day. Carry a refillable water bottle and set simple reminders to hydrate regularly, particularly during physical activity or time spent in the sun.
Myth 2: All Beverages Hydrate You Equally
The Truth:
While most fluids contribute to hydration, not all are equally beneficial. Drinks like coffee, tea, and alcohol have diuretic properties, meaning they can cause your body to lose water. Meanwhile, sugary beverages may offer some hydration but often come with downsides like energy crashes or excess calories.
Tip:
Water remains the gold standard, but other great choices include herbal teas, sparkling water, and naturally flavored water infused with cucumber, lemon, or berries. Coconut water is another light, hydrating option with natural electrolytes. Limit beverages high in caffeine or sugar, particularly during the summer.
Myth 3: You Can Easily Overhydrate
The Truth:
While overhydration—also known as hyponatremia—is a real condition, it is rare and usually occurs in extreme scenarios such as ultra-endurance events where people drink large amounts of water without replenishing electrolytes.
For the average person, especially during warmer weather, the risk is more commonly underhydration, not overhydration.
Tip:
Balance is key. Drink according to your thirst, activity level, and environment. Include electrolyte-rich foods like bananas, leafy greens, citrus fruits, and avocados to maintain proper fluid balance.
Myth 4: Sports Drinks Are the Best Way to Rehydrate
The Truth:
Sports drinks were designed for athletes undergoing intense, prolonged physical exertion. While they do replenish electrolytes, they often contain added sugars and artificial ingredients that don’t benefit most people during routine daily activities.
Tip:
Stick with water for regular hydration. If you're sweating heavily or exercising for extended periods, consider low-sugar electrolyte drinks—or make your own by adding a pinch of sea salt and a splash of lemon juice to water.
Myth 5: You Don’t Need to Hydrate as Much Indoors
The Truth:
It’s easy to assume you need less water while indoors, especially in cool, air-conditioned spaces. However, air conditioning can actually dehydrate the body over time. Add to that indoor physical activity or dry air, and your hydration needs still matter.
Tip:
Drink water steadily throughout your indoor workday. Keep a bottle at your desk, sip during meetings, and watch for subtle signs of dehydration like dry lips, headaches, or low energy.
How Personalized Care Helps You Stay Hydrated
Hydration isn’t just about drinking more water—it’s about understanding your body’s unique needs. At Advanced Internal Medicine of NJ, our team works with you to create customized wellness plans that support hydration as part of a broader approach to preventative health.
Here’s how working with a personalized care team can support better hydration:
Nutrition guidance: Receive personalized advice on foods and drinks that support hydration and electrolyte balance.
Health monitoring: Identify early signs of dehydration or imbalance through routine check-ups and wellness tracking.
Lifestyle alignment: Tailor hydration strategies to your daily habits, physical activity, and personal health history.
Medical support: For patients with chronic conditions or medications that impact hydration, personalized care ensures those risks are properly managed.
By taking a whole-person approach, your care team helps ensure hydration is never an afterthought but an intentional part of your health routine, especially in the heat of summer.
Simple Strategies for Staying Hydrated This Summer
Whether you’re spending time outdoors or relaxing inside, here are easy ways to stay on top of your hydration:
Start your day with water: Drink a glass first thing in the morning before coffee or tea.
Eat hydrating foods: Watermelon, cucumbers, oranges, strawberries, and tomatoes all help contribute to your daily fluid intake.
Flavor your water naturally: Add lemon, mint, or fruit slices to make water more appealing.
Track your intake: Use a journal or hydration app to set goals and monitor progress.
Dress smart: Lightweight, breathable fabrics can help reduce sweat and fluid loss.
Hydrate before and after workouts: Don’t just rely on mid-workout sips. Pre-hydrate and rehydrate thoughtfully.
Signs You May Be Dehydrated
If you're unsure whether you're drinking enough, watch for the following symptoms:
Fatigue or low energy
Headaches or lightheadedness
Dark yellow urine
Dry mouth or lips
Rapid heartbeat
Difficulty concentrating
Mild symptoms can often be resolved with increased fluid intake, but if these issues persist, it’s important to speak with a healthcare provider.
When to Reach Out for Support
If you’re feeling unsure about your hydration routine—or dealing with fatigue, dizziness, or other signs of imbalance—contact the team at Advanced Internal Medicine of NJ. They’re here to help you build a personalized hydration plan that supports your overall health and summer wellness.
Final Thoughts
Staying hydrated is essential for health, especially during the summer months when your body loses fluids more quickly. Avoid falling for hydration myths that can lead to dehydration or poor energy levels. Instead, focus on steady hydration throughout your day with a mix of water, hydrating foods, and supportive habits.
If you’re managing chronic health issues, taking certain medications, or simply want more confidence in your summer wellness plan, personalized care can help you stay on track.
Enjoy your summer safely—stay cool, stay hydrated, and stay well.
Contact us today to schedule an appointment or learn more about how we can support your wellness journey.
