5 Ways You're Hydrating Wrong

Taking in enough fluids seems simple, right? Just drink more water. That will help, sure, but there are probably a few hydration mistakes you're making—without even realizing it. Fix these 5 missteps to make sure you're getting the H2O you need: 

Mistake #1: Drinking Water during Your Workout, but Not Before

Even if you sip on something regularly while you're at the gym, you may be prone to headaches if you haven't hydrated ahead of time, too. You should aim to drink at least 8 ounces of water about half an hour before you exercise, says New York City-based trainer Larysa DiDio, founder of PFX Fitness. 

Drink half an hour before exercise

Mistake #2: Insisting on eight glasses a day

It's time to kick this adage to the curb: The Institute of Medicine actually recommends 11.4 cups per day, although hydration needs vary from person to person. The exact amount of H2O you need is dependent on your size and weight. And since you can also get water from foods like fruits and veggies (an apple, for instance, can provide an entire cup of water), you may not need to guzzle as much if you're eating water-rich meals and snacks. In general, though, if you take your weight and divide it by two, that should give you roughly the number of ounces of water you need in a day, says Keri Gans, RD, author of The Small Change Diet. 

8 Glass of water is just a suggestion

Mistake #3: Avoiding drinks like coffee and tea 

It's a commonly held belief that coffee and tea are dehydrating because of their caffeine content—but that's a myth, says New York City-based nutritionist Lisa Cashman, RD. "While the caffeine in coffee and tea can be a diuretic—which causes fluid loss—the fluid in them typically makes up for it." So your daily Starbucks habit is still better than sipping on nothing.

As long you drink, you will get the water needed

Mistake #4: Hydrating too Infrequently

If you feel thirsty, then yes, you should probably drink water. Same goes for when you're exercising or it's hot outside. But—contrary to common belief—these aren't the only times when you need to rehydrate, says Gans. "You also need to hydrate while you're sitting at your desk at work, not just at the gym," she says. "I even have a sticky note on my computer that says, 'Drink water.' " Gans suggests sipping consistently throughout the day. If you don't, you could set yourself up for conditions like kidney stones and UTIs. 

Sudden intake of large amount of water will cause health problem

Mistake #5: Confusing the Need for Water with The Need for Food

Drink before you eat to make sure your hunger pangs are actually, well, hunger pangs. Many people confuse the need for H20 with the need for food, says Gans. She recommends eating meals and snacks as you normally would—but also getting into the habit of drinking plenty of water with them. She also suggests setting a bottle of water on your nightstand. "First thing in the morning, drink it," says Gans. "If it's the first thing you see, you can set yourself up with hydration for the rest of the day."

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4 Diseases You Had No Idea Could Be Contagious

Wash your hands before you eat, cover your mouth when you sneeze, opt for the fist-bump over the handshake…you know all the ways to protect yourself from commonly contagious sickness. But there are some conditions that antibacterial soap or a tissue can't protect you from. Here, 4 things you never knew you could catch:

Cavities

You can floss, brush, and avoid sweets all you want, but if your mate doesn't follow the same routine, you could fall victim to his or her poor dental hygiene. Researchers from the University of Helsinki, in Finland, found that oral bacteria that cause periodontis, gingivitis, and dental caries (aka cavities) can be passed between adults living in close contact with each other. 

The study, published in the journal Oral Microbiology and Immunology, followed 20 married couples, ages 37 to 70 years old, who had been married for at least 10 years. In four of the couples, both members had bacteria associated with periodontis and gingivitis. Three of those couples also harbored mutans streptococci bacteria (the main cause of cavities). Researchers found that the specific DNA of the bacteria was similar between members of a couple, yet different between unrelated subjects, suggesting transmission of the oral bacteria between spouses.

Kissing can transmit bacteria

Cancer

No, you cannot just catch any cancer from someone suffering from the disease—but you can catch the human papilloma virus (HPV), seriously increasing your risk of developing cancers of the cervix, penis, anus, mouth, and throat. 

According to research from Duke University, more than 6 million people in the US become infected with HPV each year (the disease spreads through sexual contact with an infected person). And while most people can clear the infection on their own within 1 to 2 years with little or no symptoms, the infection persists in some people—and the longer the infection persists, the more likely it is to lead to cancer.

Get yourself a vaccination for protection

Autoimmune Disease

As if living with celiac disease isn't miserable enough, those battling the gluten allergy may need to worry about exposing their loved ones. According to research published in the journal Clinical Gastroenterology and Hepatology, first-degree relatives and spouses of those with celiac disease are at an increased risk of developing nonceliac autoimmune disease, like Crohn's disease, psoriasis, rheumatoid arthritis, lupus, or ulcerative colitis. Researchers found that over a 10-year period, 4.3% of celiac relatives and spouses developed nonceliac autoimmune disease, compared with 3.3% of relatives of control subjects (those without celiac disease). Researchers speculate that the susceptibility is a result of sharing gut bacteria. 

Obesity

Call it infectobesity: Turkish researchers recently discovered a virus in the adipose tissue (body fat) of obese adults: human adenovirus-36 (Ad-36). People exposed to Ad-36 are 300 times more likely to be obese than those who haven't been exposed. Worldwide, more than 15,000 people in nine different countries have been tested for antibodies to the virus (usually the body fights off the virus, but the damage is already done), and with remarkable consistency, people who are obese are far more likely to show signs of infection.

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4 Signs Showing You Need To Drink More Water

Ask any fitness expert to list a couple of common workout roadblocks, and dehydration will likely always make the cut. It's a killer! You need water to exercise—you thrive on it—yet so many women spend their days dehydrated. So, what gives? It could be because, when it comes down to it, you may not even know exactly when you're dehydrated. To solve that problem, we asked Greg Justice, an exercise physiologist at AYC Fitness in Kansas City and author of Mind Your Own Fitness, to list the top signs you need to get way more H20 happy:

At least 8 glass of water a day, will make your day

When You Have a Headache

Unless you're chugging water 24/7, your body is constantly losing fluid. That means you're also losing essential salts like sodium and potassium because those are in the fluids you're losing. Now get this: That salt loss actually changes the chemical makeup of your blood. Your brain, in turn, is super sensitive to that change—and it's that sensitivity that triggers a headache. Make sense? The headaches get even worse, too, depending on how much water you lose. "The more water you lose, the more your blood volume drops, which causes less oxygen flow to the brain," says Justice. "That causes your blood vessels to dilate, which can make your headache feel even worse." Moral of the story: Not enough water equals headache central.

When you feel headache, sometime you just need to drink

When Your Pee is Extra Yellow or Concentrated

Eek…kinda gross, right? But it's true. The reason this happens is that your urine is over-concentrated with waste. "When you're fully hydrated, the waste is easily flushed out in a more efficient manner," says Justice. But when there aren't enough fluids in your body, the waste isn't as easily flushed out, so it stays there.

Some other factor may also cause your urine to turn color, ie. Antibiotics

When You're Constipated

Again, kinda gross. But again, totally true. And the reason is somewhat similar. See, water helps move your waste through your colon and out of your body. "But if that water isn't there to begin with, it won't be able to move your food waste onward and outward as efficiently," says Justice. Hence the constipation.

It happens when you eat too much, but drink too less

And the Most Definite Proof: When You Feel Thirsty!! 

What are you waiting for? 

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