What\u2019s more, sugary beverages can also have other health downsides. They can hurt your energy levels by causing the infamous \u201csugar crash,\u201d Dr. Morgan adds. (To compound the problem, dehydration itself can also make you feel sluggish, so you could be in for a potential double whammy of fatigue.) And routinely overloading on sugar can also raise your risk of metabolic disease in the long term, according to Levi. Instead, use water as your go-to beverage (and if the plain stuff doesn\u2019t appeal, keep on reading).<\/p>\n
9. \u2026or those heavy on caffeine or carbonation.<\/p>\n
In addition to sugary beverages, you\u2019ll also want to limit carbonated and caffeinated ones, according to Nelson. \u201cCarbonation will make you feel full so you feel like you’ve drunk more fluid than you actually have,\u201d limiting your intake and making it tough to stay adequately hydrated,\u201d she says. The bubbles are also associated with GI issues like bloating and gas<\/a> as well as dental wear and tear, according to Levi. Meanwhile, caffeine<\/a> can cause you to pee and poop more, accelerating fluid loss and promoting dehydration. It can also trigger side effects like nausea<\/a>, shakiness, anxiety, and poor sleep, as anyone who\u2019s ever overindulged knows all too well. Cap your caffeine intake at 400 milligrams or less per day (around two to three 12-fluid-ounce cups, max), Levi recommends.<\/p>\n 10. Or, on the flip side, you force yourself to stick entirely to fluids you just don\u2019t enjoy.<\/p>\n The blandness of water can be a big turnoff. Many folks simply don\u2019t drink it often because, well, they don\u2019t like the taste compared to the more flavorful beverages out there\u2014so if tweaking the taste will help, do it! If making that change means you\u2019ll drink more, \u201cthat’s a real benefit,\u201d Nelson says.<\/p>\n To impart a light boost, try adding fruit or vegetable infusions, according to Nelson. Per Levi, you can do this by squeezing in some fresh lime or lemon juice, popping in some frozen berries<\/a>, or adding fresh mint or basil leaves. This way, your H2O will be a bit more palatable (and thus easier for you to swallow, literally), but it\u2019ll still provide all the same hydration benefits. (And a hint for active people seeking more punch in their post-workout beverage: Chocolate milk makes \u201ca pretty good recovery drink<\/a>,\u201d Nelson says.)<\/p>\n 11. You don\u2019t adjust your fluid intake, like, ever.<\/p>\n Your hydration needs aren\u2019t fixed; they can fluctuate depending on your situation. Like we mentioned earlier, \u201cyou need more fluids when you\u2019re active<\/a> or it\u2019s hot out,\u201d Dr. Morgan says, but other risk factors can also boost your hydration needs, like illness. In the event of fever<\/a>, vomiting, or diarrhea<\/a>, \u201cwe’re going to lose a lot of those fluids, so then we have to replenish them,\u201d Nelson says. Other potential dehydration risk factors include alcohol<\/a> and some medications, like laxatives, diuretics<\/a>, and oral meds for type 2 diabetes<\/a>.<\/p>\n 12. And finally, you assume that more is always better.<\/p>\n It\u2019s a classic case of too much of a good thing: \u201cDrinking enough water is essential for steady energy levels<\/a> and healthy digestion<\/a>,\u201d but at the same time, it is possible to do it to excess\u2014and even to the point of endangering your health, Levi says. Downing a ton over one to two hours can pose hazards like water intoxication, a.k.a. hyponatremia, the medical term for dangerously low sodium levels in the blood. \u201cHyponatremia can cause nausea<\/a>, vomiting, weakness and, in extreme cases, seizures or comas,\u201d Levi says. To be clear, however, these kinds of severe side effects are rare: \u201cYou’d likely have to chug a full gallon of water in an hour to be at risk,\u201d she adds. (A more common occurrence? Like we mentioned above, you pound so much at once that your body can\u2019t actually absorb it efficiently.)<\/p>\n So what are the signs that you\u2019ve been a little overzealous in your hydration mission? Clear pee, for one. Just as you can gauge whether you\u2019re dehydrated by the color of your urine\u2014remember, dark yellow indicates you need to drink more\u2014so it can also tell you whether you\u2019re overhydrated. When your, ahem, output has no hue, it\u2019s a sign that you\u2019ve gone overboard.<\/p>\n