Home >  Blog >  Drowning Common Dehydration & Hydration Myths

Drowning Common Dehydration & Hydration Myths

Posted on 18 May 2016
Drowning Common Dehydration & Hydration Myths

You need to drink eight glasses of water per day. Only drink when you're thirsty. Drinking an insufficient amount can impair athletic performance.

There's a vast well of unwritten rules to hydration and dehydration that are widely accepted and practiced, regardless of evidence backing up the waterfall of knowledge.

A lot of these drinking water facts are actually fables. Things like daily water intake and dehydration symptoms are much different than what you've commonly heard, and practicing incorrect hydration habits can affect your body and athletic performance.

To get the most out of your water breaks, we debunk some common hydration and dehydration myths, and how to avoid them.

Myth 1: You Should Drink Water Just Before Any Exercise. 

This is one of the 'tried-and-true' laws to hydration before a game or workout that you should drink water right before physical exertion.

Turns out, this drinking water tradition runs dry. Hydrating just before a game or any exercise is too late, and your body won't take advantage of the fluids or electrolytes consumed. In fact, drinking water just before exertion can actually inhibit your athletic performance.

To properly hydrate before any physical activity, it's recommended you have your daily water intake 36 priors to the event. Your body will be optimally hydrated and ready to work by game time.

Myth 2: There's No Such Thing as Drinking Too Much Water.

Water is good for you, completely harmless to drink to your heart's content, right?


This is one of the more surprising hydration myths on our list, as you really can drink too much water. It's pretty rare to reach maximum water saturation, but in extreme cases, overdrinking can cause hyponatremia.

Hyponatremia is a condition in which the kidneys can't flush out all that excess water, thereby diluting the electrolyte content in the blood. This causes sodium levels in the blood to drop, resulting in dizziness, muscle cramping, and confusion. Hyponatremia can sometimes become exceptionally severe, resulting in seizure, coma, and even death.

Endurance athletes like marathon runners are most susceptible to this condition, as they'll always have hydration at the top of their mind to fuel long workouts. But don't be afraid to drink water often when you're physically exerting yourself hyponatremia is very rare in healthy adults who maintain a regular diet.

Also keep in mind that drinking lots of water has no additional health benefits, such as improving kidney function or reducing the risk of cardiovascular disease, which has been studied again and again.

Myth 3: Thirst=Dehydration.

You've probably heard that when you're thirsty, you're already dehydrated, and it's already too late. This is not the case.

Simply, thirst is your body telling you to drink something. No hidden meanings or reading between the lines here your body is a straight shooter. It's kind of like consuming food do you have to eat before you're hungry, otherwise you'll collapse from malnourishment? No you feel hungry, eat, and then you're fine.

Drinking water works the same way drink water when you're thirsty, and you're good to go. There's no deeper meaning behind thirst, and it certainly isn't indicative of dehydration.

Myth 4: Drinking Water Flushes Toxins from the Body.

People naturally associate the purity of water as a cleanser when consumed, washing away any bad toxins that might've been consumed in excess by the body (university students will relate to this).

Drinking more water doesn't equate to extra toxins being flushed out any faster or more efficiently. The kidneys do the job just fine with fluids provided through your daily water intake. Adding water is only adding more volume to the kidney, and won't encourage the organ to flush out anything extra.

The only aspect that changes is your body excreting toxins in larger volumes alongside the extra water, which only means more frequent trips to the toilet. 


Now that you're armed with the correct knowledge of hydration and dehydration myths, you can adopt better drinking habits for optimal performance and health. Cheers!

we guess there's one last hydration myth we should mention before ending, being one you've probably heard since grade school the elusive 'drink eight glasses of water per day' philosophy.

This isanother myth. Going back to the thirst=dehydration falsehood, you only need to drink when your body tells you to. The body gets additional hydration from foods like fruits and vegetables, so there's no need to consume 64 ounces of pure water every day.

Trust your body!

You know how to correctly prepare your body for exercise and workouts, so it's time to get to work. SEMI offers various personal training programs to take your fitness or game to the next level. Whether you're just looking to get a bit healthier, or to reach another benchmark in performance, SEMI has the program and facilities for you.

Give us a call at 1-844-223-7364 to learn how we can help you get fit and at your competitive best!


Tags: Performance Nutrition


Contact Us Today

We can help with your sports medicine or therapy needs.

Tip of the Month

When choosing a backpack for your child ensure that it appropriately sized and not too large. Once books and other items are placed in the bag, make sure it is no heavier than 10% of the child's body weight.

Sports & Exercise Medicine Institute

2 Sheppard Avenue E

Suite 601
Toronto, ON
M2N 5Y7

Phone: (416) 223-7364 (SEMI)
Fax: (416) 223-8048
Email: sheppard@semisportmed.com

Monday: 7 – 7
Tuesday: 7 – 7
Wednesday: 7 – 7
Thursday: 7 – 7
Friday: 7 – 5:30
Saturday: Open last Saturday of each month, (times vary) except long weekends, July and August.
Sunday: Closed
(Not open long weekends nor Saturdays in July and August.)

40 St. Clair Avenue W

Suite 410
Toronto, ON
M4V 1M2

Phone: (416) 927-7364 (SEMI)
Fax: (647) 930-9536
Email: stclair@semisportmed.com
Monday: 7 – 3
Tuesday: 7 – 3
Wednesday: 7 – 3
Thursday: 7 – 7
Friday: 7 – 3
Saturday: Closed
Sunday: Closed

8150 Yonge Street, Suite 1
Thornhill, ON
L4J 1W5

Phone: (289) 459-7364
Fax: (905) 731-3336
Email: thornhill@semisportmed.com
Monday: 11 – 7
Tuesday: 9 – 5
Wednesday: 11 – 7
Thursday: 11 – 6
Friday: 9 – 2
Saturday: Closed
Sunday: Closed


Is It Time For You To Get A Sports Massage?

Nov 17 2018
You might experience pain in your shoulder blades or ankles at several instances during a game...

What To Look For Before Choosing Your Physiotherapist

Nov 13 2018
If you've been experiencing aches in your body resulting from sports injury, a car acciden...

Is Your Neck Ache Being A Pain In The Neck?

Nov 09 2018
Neck pain is one of the most common medical conditions in Canada. In fact, chronic pain preval...

Shockwave Therapy (No, It's Not Dangerous!)

Nov 03 2018
Shockwave therapy has been used to treat conditions like tendinopathy and stress fractures. It...


#DidYouKnow #Pilates provides #coretraining that benefits all manner of #athletictraining? https://t.co/6aPexkpZxp
54 days ago
Swift diagnosis and treatment of #concussions are of the utmost importance aftera #headinjury. Contact SEMI for ong… https://t.co/k9PNLXRFPP
61 days ago
Bookmark SiteTell a FriendPrint