For ordinary workouts, drink according to thirst and activity level.
For prolonged endurance exercise or heavy sweating, consider a balanced hydration strategy that may include electrolytes, particularly sodium, based on the duration and intensity of exercise.
4. Drinking Ice-Cold Water Because You Think It's Always Better
Cold water can be incredibly refreshing, especially after exercise or during hot weather.
There's nothing inherently unhealthy about drinking cold water for most people.
However, some individuals may experience temporary discomfort, such as:
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Stomach discomfort
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Tooth sensitivity
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A brief headache
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Throat irritation
This doesn't mean cold water is dangerous.
A better approach
Choose the temperature that feels comfortable for you.
If ice-cold water causes discomfort, try cool or room-temperature water instead.
The important factor is adequate hydration, not whether your water is warm or cold.
5. Drinking Water From an Unclean Bottle
Sometimes the problem isn't the water.
It's the bottle.
Reusable water bottles can accumulate:
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Bacteria
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Mold
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Saliva
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Food residue
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Biofilm
This is particularly likely when bottles aren't washed regularly or remain damp between uses.
A bottle that looks clean isn't necessarily hygienic.
A better approach
Wash reusable bottles regularly with soap and water.
Pay particular attention to:
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The mouthpiece
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Lid
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Straw
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Silicone seals
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Threads and small crevices
Allow the bottle to dry thoroughly when possible.
If the bottle has developed a persistent odor, visible buildup, or damaged surfaces that are difficult to clean, replacing it may be appropriate.
6. Constantly Drinking Sugary Beverages Instead of Water
Some people technically consume plenty of fluids but get much of that fluid from:
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Soda
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Sweetened tea
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Energy drinks
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Sugary coffee
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Sweetened fruit beverages
These drinks can contribute significantly to daily calorie and added-sugar intake.
Regular consumption of sugar-sweetened beverages is associated with increased risks of weight gain and several metabolic health problems.
A better approach
Make plain water your primary everyday beverage.
You can add flavor naturally with:
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Lemon
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Lime
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Cucumber
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Mint
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Berries