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Science

Hydration science

Plain-English answers to common hydration questions — every claim sourced.

Daily targets follow the EFSA 2010 and IOM 2004 reference intakes; every drink is credited by its peer-reviewed Beverage Hydration Index (Maughan et al., 2016) — not a guess.

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A matte-black cup of black coffee on a dark teal surface, lit with a cyan rim light and faint rising steam.
Myth

Does coffee dehydrate you?

No — at normal intake, coffee hydrates you about as well as plain water.

Last updated · June 21, 2026

A row of eight small empty drinking glasses on a dark matte surface, one tipped on its side, under clinical studio lighting.
Myth

Do you really need 8 glasses of water a day?

No — there's no solid evidence healthy adults need eight glasses a day.

Last updated · June 22, 2026

A smartphone lying flat showing a minimal dual-ring hydration dial in teal and cyan, on a dark matte surface under clinical studio lighting.
Guide

The best science-based water tracking app

A science-based tracker needs personalized targets, BHI credit, an open method, and privacy.

Last updated · June 22, 2026

Four clear glasses of water, milk, a dark drink, and orange juice in a row, with a lab flask behind, on a dark teal surface under clinical studio lighting.
Explainer

What is the beverage hydration index?

How well each drink hydrates versus water, ranked — milk and ORS lead, most match water.

Last updated · June 22, 2026

A single plain glass of pale lager on a dark matte surface under clinical studio lighting, with a cyan rim light and faint condensation.
Myth

Does beer dehydrate you?

A single moderate beer is roughly water-neutral (BHI 1.01) — but strength and volume tip it.

Last updated · June 22, 2026

Two clear glasses side by side on a dark matte surface — one of milk, one of water — under clinical studio lighting with a cyan rim light.
Explainer

Is milk hydrating?

Yes — milk is retained better than water; full-fat scores 1.50, skimmed 1.58 vs water's 1.00.

Last updated · June 22, 2026

A single clear glass of water beside an empty white plate on a dark matte surface, under clinical studio lighting with a cyan rim light.
Explainer

Does drinking water help you lose weight?

Modestly — about 500 ml before meals curbs appetite; it doesn't burn fat.

Last updated · June 22, 2026

A single clear glass of water beside a smooth matte ceramic surface on a dark base, under clinical studio lighting with a cyan rim light.
Myth

Does drinking water help your skin?

Mostly no — extra water helps skin only if you barely drink to begin with.

Last updated · June 22, 2026

A single tall glass of water on a dark matte surface beside a minimal teal measurement-scale motif, under clinical studio lighting.
Guide

How much water should you drink a day?

No single number — guidelines give 2–3.7 L total; your target depends on weight, activity, and heat.

Last updated · June 22, 2026

A single clear glass of sparkling water with fine rising bubbles on a dark matte surface, under clinical studio lighting with a cyan rim light.
Myth

Is sparkling water hydrating?

Yes — sparkling water hydrates as well as still; it scored 0.99 on the index.

Last updated · June 22, 2026