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Lesson 5 of 5
Hydration myths vs facts
Direct answer: Three common hydration myths don't match ICMR-NIN's 2024 guidelines. Its eight-glass guidance includes other beverages, not just plain water. Fruit juice can't be equated to whole fruit. And synthetic soft drinks are not substitutes for water. Needs also rise in hot weather and during vigorous activity.
Myth: only plain water counts?
Fact: ICMR-NIN's guidance is about eight glasses of water including beverages.
Myth: a glass of juice equals a piece of fruit?
Fact: ICMR-NIN says juices can't be equated to whole fresh fruit, which brings fibre.
Myth: any drink hydrates as well as water?
Fact: ICMR-NIN says synthetic soft drinks are not substitutes for water and should be avoided.
Myth: needs are the same every day?
Fact: ICMR-NIN says requirements increase in very hot weather and with vigorous activity.
FAQ
Is tea or coffee counted?
ICMR-NIN counts beverages in general; caffeine and personal limits are a doctor's or dietitian's call.
Where's the full guidance?
Lessons 3 and 4 of this module.
Further reading
Sources
- ICMR-NIN Expert Committee, Dietary Guidelines for Indians-2024 (DGI 2024), nin.res.in/dietaryguidelines/pdfjs/locale/DGI_2024.pdf, Guideline 14, PDF pp. 106–107 / printed pp. 89–90
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Calories, Portions & Hydration: all 5 lessons
General education, not medical advice.
Educational content, not medical advice. Checked against FSSAI and ICMR-NIN sources by Team Snactivate. For personal advice, consult a doctor or dietitian.