Hydration Myths, Science & What Really Matters

Deborah Berry
Jun 4
2 min read

By Deborah Berry

Water, coffee, electrolytes, alcohol... The hydration advice out there is enough to make your head spin. If you're still clinging to the "8 glasses a day" rule, it might be time to upgrade your fluid facts. Here's what science actually says about hydration—and how to make it work for you.

Why Hydration Matters

Forget glowing skin for a second. Staying hydrated supports everything from your mood and metabolism to your cognitive clarity. Research links proper hydration with:

Enhanced mental focus and task performance
Reduced fatigue and emotional stress
Long-term metabolic health

Busting the 8x8 Myth

There’s no scientific evidence supporting the "eight 8-ounce glasses" rule. In fact, your total fluid intake includes water-rich foods and beverages like coffee, tea, and milk.

So How Much Do You Really Need?

Studies suggest a healthy range anywhere between 1.8L to 3.7L daily depending on sex, age, activity, and climate. If you're thirsty, drink. If you're not, sip throughout the day. Listen to your body—it knows what it needs.

Electrolytes: The Unsung Hydration Hero

Water isn't enough if you're low on electrolytes. These minerals help your body retain and utilize fluids. Consider adding a clean electrolyte powder or a pinch of salt to your water, especially post-exercise or in hot weather.

Does Coffee Dehydrate You?

Not really. Caffeine under 400mg/day (around 4 cups of coffee) won’t affect your hydration. Alcohol is trickier—beer in moderation may count, but cocktails and wine should be followed with a glass of water.

Find Your Personal Hydration Rhythm

Here’s your cheat sheet:

Drink when thirsty
Sip more during exercise, illness, or heat
Don’t overdo it (too much water can throw off electrolytes)
Test and adjust to find your sweet spot

Hydration is skin care, brain care, and self-care. Want help finding your rhythm? Book a virtual skin coaching session and we’ll personalize your plan from the inside out.

Here's your downloadable Hydration Tracker PDF designed for Skin Maven: