Busting Utah Hydration Myths

You already know that hydration is important here in the dry Utah heat…but there’s more to it than just drinking water. Let’s look at some common myths about hydration, and what the reality actually is.

Myth #1

"I’m not obviously sweating, so I don’t need to worry much about dehydration."

Reality

In Utah's dry climate, sweat disappears before you notice it. That means you're often losing more fluid and electrolytes than you realize, increasing your risk of fatigue, headaches, and reduced performance.

Tip: Don't wait until you feel thirsty. Sip fluids consistently and replenish electrolytes throughout long days in Utah's heat, especially when hiking, biking, climbing, or running.

Myth #2

"Drinking when you’re thirsty is enough."

Reality

Thirst is one of your body's last warning signs—not the first. By the time you notice you're thirsty, you've often already lost enough fluids to affect your energy, focus, endurance, and physical performance. Hot, dry conditions like Utah's can speed up fluid loss, making it even easier to become dehydrated before your brain signals that you need a drink.

Tip: Hydrate proactively, not reactively. Drink fluids consistently and replace electrolytes during long periods outdoors or anytime you're sweating heavily.

Myth #3

"I only need to worry about hydration in the summer."

Reality

Utah's dry climate doesn't disappear when the temperature drops. Cold, dry winter air pulls moisture from your body with every breath, while heavy layers and winter activities like skiing, snowboarding, hiking, and snowshoeing still cause you to sweat.

Tip: Make hydration a year-round habit. Carry water in every season, and replenish electrolytes during winter activities just like you would on a hot summer hike.

Myth #4

"Chugging a ton of water is enough to keep me hydrated."

Reality

Water is essential, but it's only part of the hydration equation. Every time you sweat, you lose electrolytes like sodium, potassium, and magnesium that help regulate fluid balance, muscle function, and nerve signaling. Drinking only water after prolonged sweating doesn’t replace the electrolytes you’ve lost, making it harder to stay properly hydrated and perform at your best.

Tip: Pair water with electrolytes whenever you're sweating for extended periods, exercising, or spending hours in the Utah heat. Replacing both fluids and electrolytes helps your body hydrate more effectively.

Myth #5

"Altitude doesn't affect hydration."

Reality

Higher elevations can increase your risk of dehydration, even when temperatures are cool. At altitude, you breathe faster and lose more moisture with every breath. Your body also produces more urine as it adjusts to lower oxygen levels, increasing fluid loss even further. Combined with Utah's dry air, these factors can lead to dehydration faster than many people expect.

Tip: Pay special attention to staying hydrated when you’re at high elevations—especially higher than whatever you are used to.

Myth #6

"Coffee and tea dehydrate you."

Reality

Coffee and tea are made mostly of water, so they do contribute to your daily fluid intake! But it’s important to know that caffeine has a mild diuretic effect, meaning you’ll lose more fluid than if you were drinking water. Moderate amounts don't typically cause dehydration in people who consume caffeine regularly, but if you're sweating heavily, spending time in the Utah heat, or drinking large amounts of caffeine without enough water, it can become harder to stay properly hydrated.

Tip: Enjoy your coffee or tea, but balance caffeinated drinks with water and electrolytes.

Myth #7

"I can catch up on hydration later."

Reality

Hydration is much easier to maintain than it is to restore. Once you're significantly dehydrated, your body can't instantly absorb and use large amounts of water. Waiting until you're exhausted, thirsty, or experiencing headaches means your performance, focus, and recovery may have already suffered. Consistently drinking fluids and replacing electrolytes throughout the day helps your body stay ahead of dehydration.

Tip: Don't wait until you feel dehydrated or notice lower performance. Drink water and electrolytes consistently.