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You probably already know how important it is to drink water during the summer heat to avoid dehydration. But some of the most common hydration advice - from how much water you should drink to whether you need to add electrolytes - may surprise you.
We've pulled together the best tips from experts on how you can stay hydrated as you enjoy your summer activities.
1. You probably don't need to drink eight glasses of water a day
Some research suggests that drinking eight 8-ounce glasses of water per day is not necessary for most healthy adults - because you're getting water from foods and other beverages such as coffee and tea.
As Washington Post nutrition columnist Anahad O'Connor reported, the advice comes from a 1945 recommendation from the Food and Nutrition Board of the National Research Council, which recommended 64 ounces of water daily. But that amount referred to total daily intake, including from other sources, not an additional eight glasses of water per day.
More recently, one study of nearly 900 adults over the age of 70 found that there was no evidence of dehydration among those who routinely drank less than six glasses per day.
That said, for some people, such as those with a history of kidney stones, urologists recommend drinking a minimum of 64 to 100 ounces of fluid per day. But again, that's fluid - including coffee, tea and juices - not just water.
Generally, because water needs vary based on your age, sex, size, physical activity level and the climate that you live in, some experts suggest that you simply drink when you're thirsty - and make water your default choice. And remember that while other beverages can contribute to hydration as well, sodas and other sugar-sweetened beverages can cause health and dental issues.
2. You don't usually need added electrolytes
Electrolytes are essential minerals that support muscle and nerve function. Sodium, potassium and magnesium, for instance, help regulate blood pressure and, along with calcium, maintain heart rate and rhythm. Meanwhile, sodium and chloride regulate fluid levels, helping maintain a healthy blood volume when you lose liquids via urine or sweat, or because of illness.
In most cases, plain water is enough to keep your body going when you're getting electrolytes from a healthy diet, particularly fruits and vegetables, dairy, fish, nuts, seeds and beans. But because you can lose electrolytes through excessive sweating, vomiting and diarrhea, it may be recommended to increase fluid - and electrolyte - intake when you're exerting yourself in the heat and sweating significantly for more than an hour, or when you're physically ill. In these conditions, the electrolytes you lose through sweating can't be replaced with water alone, Matthew Levy, an associate professor of emergency medicine at Johns Hopkins, previously told The Washington Post.
That's when you may consider consuming electrolyte drinks or powder mixtures, though you should avoid products with high amounts of caffeine and sugar, Levy said.
People with certain health conditions that impair fluid balance such as postural orthostatic tachycardia syndrome, or POTS, may benefit from electrolyte supplementation, said Matthew Black, a registered dietitian at the Ohio State University Wexner Medical Center.
Before adding electrolyte supplements to your routine, however, consult your health care provider. These drinks and powders contain sodium, and consuming too much can raise your blood pressure. Some also contain sugar, which may not be recommended for those with conditions such as diabetes.
3. Change it up with sparkling water
In most cases, for hydration purposes, water is water. It comes down to personal preference and what kind of water you're most likely to drink - sparkling, mineral or straight from the tap.
Sparkling water that is carbonated - naturally or artificially - contains dissolved carbon dioxide, which, through a chemical reaction, turns into carbonic acid, giving it that fizz.
"This does not interfere with the body's ability to absorb water and stay hydrated," said Grace Derocha, a registered dietitian nutritionist and spokeswoman for the Academy of Nutrition and Dietetics.
The bubbles in sparkling water may even encourage some people to drink more and, therefore, stay better hydrated. Just try to choose beverages without added sugars, Derocha said.
However, if you have stomach issues such as gastroesophageal reflux disease, or GERD, in which stomach acid flows back into the esophagus, you may want to avoid sparkling water, particularly in large amounts, as the carbonation can cause bloating and gas. The carbonation can also make some people feel full, making them less likely to drink, Derocha said.
When it comes to your dental health, most sparkling waters pose no real risk in moderation, though sparkling water that has citrus flavoring may be more acidic and more likely to lead to enamel erosion over time.
4. You might consider drinking cold water but don't overthink it
It's hard to go wrong when you're drinking water, and that applies to the temperature of the water as well. There is no scientific consensus on whether it's better to drink water that is room temperature or ice-cold - with one exception: athletes.
Athletes' performance may suffer when their core body temperature becomes too elevated, said Brian Weiner, a gastroenterologist who has studied the effects of water temperatures for years. And one study found that physically fit men who drank cold water during hour-long exercise sessions had a smaller rise in core body temperature compared with those who drank room-temperature water. This may be because when the blood vessels in the mouth and the upper esophagus are exposed to cold water and ice, they cool the blood, which is then circulated throughout the rest of the body, Weiner said.
That's why, for athletes, "cold beverages are better than, let's say, room-temperature or hot beverages," he said.
But for everyone else, it probably doesn't matter, though research shows that some people prefer cold water because they consider it thirst-quenching and refreshing.
5. Don't carry plastic water bottles in your car
Certain chemicals in single-use plastic bottles can diffuse out into the water inside them slowly over time. And heat and ultraviolet light from the sun may accelerate the leaching of these chemicals, including phenols and phthalates, which are linked to health issues such as neurodevelopmental and pregnancy problems, said Nicole Deziel, an associate professor of environmental health sciences at the Yale School of Public Health.
The hot sun can also degrade the plastic itself and cause small particles to shed into your water. These microplastics, and especially nanoplastics, which are smaller than one micrometer, can penetrate tissues in the liver, kidneys, colon, placenta, lungs, brain and heart and enter blood cells and even breast milk, Deziel said.
When possible, use glass or stainless-steel bottles. If you need to keep plastic water bottles in the car for road trips or emergency preparedness, try to store them in a cooler. If a cooler isn't an option, cover them with a blanket, slide them under the seat or put them into the trunk to shield them from the sunlight.
While health risks from a single incident are probably low, "I would be cautious about repeated or chronic exposures," said Jaime Ross, an assistant professor of neuroscience at the University of Rhode Island.
6. Consider filtering your drinking water
There are many routes to clean drinking water, but there are trade-offs, Post columnist and physician Trisha Pasricha said. While tap water is readily available and often well-regulated, it can contain lead or PFAS, known colloquially as "forever chemicals," depending on where you live and how the water is treated. While bottled water can limit some contaminants, it may increase exposure to microplastics. And while a good-quality water filter can help, some are expensive.
With reverse osmosis systems - the most comprehensive option - water is forced through a semipermeable membrane, successfully filtering microplastics, PFAS and over 99 percent of lead. The catch? They must be installed and cost anywhere from $150 to $600.
"I aim for realistic choices that can reduce risk where I can - whether that means filtering your tap water, limiting heat exposure to plastics or rethinking bottled water when alternatives are available," Pasricha said.
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