Hydration Myths or How Much Water Should I Drink

There are a lot of hydration myths floating out there. So today, I’m going to talk about the myths and facts surrounding how much water you should drink in a day.

The Science of Vocal Fold Hydration

Adult human bodies are made of 60% water (United States Geological Survey). Different parts of the body are made up of more or less water, but the total average throughout the body is up to about 60%. I remember hearing this statistic in school when I was younger, as my teacher talked about how important it was to drink water to maintain this percentage. When I became a singer – especially when I got to my undergraduate – hydration became an important topic.

In 2010, this paper stated that systemic and and superficial (surface) hydration methods are important to maintain good vocal fold physiology. It also pointed out the biomechanics mechanisms remain unclear. We need more research to provide better insight. In 2014, this paper concluded 

A growing body of literature in the field of voice science is documenting a relationship between hydration and vocal function; however, greater understanding is required to guide best practice in the maintenance of vocal health and management of voice disorders. 

Hydration Myth #1: You Need to Drink at Least 64 oz (or more) of Water Per Day.

This recommendation is pervasive. I’ve even heard people say you need to drink half you weight in ounces per day. So for a 120 lb person, you would need 60 oz of water, and a 240 lb person would need 120 oz of water. These recommendations are not based in science. It turns out the body is really good at maintaining hydration on its own! A normally functioning body meters hydration by increasing or decreasing the amount of water it expends in urine. Pale to clear urine indicates better hydration. When it gets darker, you probably need to drink more water..

The body also communicates hydration status to the brain very early. When hydration within the body’s cells reduces by just a little bit, thirst cues are sent from the brain to make you crave water or watery foods. 

So, the new answer to how much water you should drink: drink until you aren’t thirsty and your urine is pale to clear in color.

Hydration Myth #2: You Need to Drink 8 oz of Water for Every 8 oz of Caffeinated Beverage You Drink

I remember avoiding caffeine so much in undergrad and grad school! Me and my cohort were fed this myth all the time. The fact is: Yes, caffeine is a diuretic. But, your body gets used to your typical amount of caffeine consumption. Therefore, it is much less likely to cause a reduction in hydration. If you increase the amount of caffeine you drink, then there may be a reduction in your hydration status, but the body will send off the signals of thirst above, and you can continue to watch the color of your urine for early signs of dehydration.

New rule: Try to keep the amount of caffeine you imbibe about the same each day. If you do drink more caffeinated beverages on a given day, drink some extra water – you’ll probably be thirstier anyway.

To read more about caffeine and it’s effects on the body check out this post.

Hydration Myth #3: Inhaling Steam from a Vaporizer or Humidifier Will Improve Surface Hydration of the Vocal Folds.

Between 2003 and 2010, a body of research by Kristine Tanner (among others) attempted to look at external hydration of the vocal folds, and the effect on voice measures meant to assess the ease of vocal fold vibration. This study concluded the most effective external hydration method was nebulized saline. This doesn’t mean that you shouldn’t use steam if it makes you feel better. It could easily be increasing the surface hydration of other tissues, but is likely not affecting the mucosa of the vocal fold, as inhaled steam (using a vaporizer or humidifier) has not been shown to change the ease with which the vocal folds vibrate. It is also less likely to make it to the vocal folds without a nebulizer.

The Bottom Line

Obviously, there has been a lot of research over the years to study the effects of hydration on the voice. Most of these studies caution the reader that better understanding is needed before we go off the deep end on hydration recommendations. In general, you should drink water when you’re thirsty, maintain an even caffeine level, and monitor the color of your urine (pale is good, darker – you may want to drink more water). If you notice a difference in your voice while using nebulized saline, steam, or air humidification, then keep doing it because it’s working for you. Don’t fall for hydration myths anymore.

Want to learn more about caring for your voice? Consider taking my course on vocal wellness here. 

Until next time, I wish you success on your wellness journey!