Hydration Rules: The 4 Facts & Myths You Need To Know About Water

Getting into a hydration habit is the No. 1 thing you can do for your wellness, so let's take it one rule at a time.

The modern approach: There's not one formula for how much H₂O is needed for ideal hydration—instead, listen to your body's thirst cues and drink accordingly. More officially, the U.S. National Academy of Sciences, Engineering, and Medicine says men should drink about 15.5 cups of water per day; women should drink about 11.5 cups. If that sounds like a lot of water—it is. But meeting that goal is significantly easier with Twinings Cold Infuse™ water enhancers. Just drop a Strawberry & Lemon infuser into your water bottle and enjoy the excitement of flavored water without any sugary ingredients.

There's a lot of chatter out there around the importance of hydrating first thing in the morning. But studies1 have proved that drinking water in the early hours doesn't specifically affect our overall hydration levels. Instead, the focus should be on hydrating regularly throughout the entire day. The different flavors of Twinings Cold Infuse™ are an easy way to make that happen. Set a goal to taste two flavors in one day, like the Lemon & Ginger and Peach & Passionfruit (that's two water bottles already!), and sip throughout the day and when you're on the go. These crave-able flavors will keep your mind coming back for more.

Yes, it's possible—and it's called hyponatremia, meaning "insufficient salt in the blood." Drinking too much water, in a short period of time, causes the sodium concentration in our blood to fall to dangerously low levels. Because our kidneys can't flush the water out of our bodies fast enough, the excess water dilutes our blood and causes our cells to swell. It's also referred to as "water intoxication," with symptoms of headache, fatigue, nausea, vomiting, and mental fog. Instead of chugging your water bottle all at once, sip your water throughout the day to get the most out of hydration.

The key to staying on top of hydration is listening to our body's thirst cues. Scientifically, thirst comes from a rise in plasma osmolality (the body's balance of water to electrolytes) as small as 2%. Experts say that we aren't technically "dehydrated" until we've lost 3% or more of our body weight (or a 5% rise in plasma osmolality), but thirst indicates we're headed in that direction. So, keep a reusable water bottle handy, and when you feel thirsty, pause and make water a priority. Trust us, that won't be hard to do if you have the Twinings Cold Infuse™ Blueberry & Apple nearby.

Something we forget in a chaotic and hyper-stimulated world: Our body is constantly talking to us. It's sending us signals and cues for what it needs most. Fatigued? You probably need to lie down. Hungry? Time for a sandwich. Thirsty? Pour up a glass of water and drop in your favorite Twinings Cold Infuse™ flavored cold water enhancer. The hydration rules aren't complex: Drink more water throughout the day, not too much, and make it fun! Listen to your body, and let the H₂O flow.