Health myths spread quickly, and many individuals believe myths with little, if any, scientific basis. Being well-informed about these myths makes us conscious and forces us to make appropriate decisions about our well-being. Below are five common health myths, and the scientific facts behind each myth are exposed.

1. The Eight Glass Water Rule

Myth: We must drink precisely eight glasses of water daily.
Truth: Individuals vary a lot in the way they need water. According to the National Academies of Sciences, an individual’s daily fluid needs should be:

• For women: 2.7 liters (91 ounces) total
• For men: 3.7 liters (125 ounces) from all sources

A crucial point here is that this total water consumption includes all sources, including beverages (such as caffeinated drinks) and food. It is absorbed about 80% as a fluid and 20% as food, vegetables, fruits, and soups.

The commonly believed “8×8” guideline (eight 8-ounce glasses) was a misinterpretation of a 1945 US government report. The report had included food along with drinking water, but that information got lost along the way, and a misleadingly straightforward guideline gained widespread but not quite accurate status as a hydration guideline.

Instead of worrying about a specific number of glasses, simply monitor your body. Your body’s thirst level is a natural signal for when you need water, and weather, physical activity, and food intake all affect hydration needs. Your pee also gives a great signal: a light yellow hue tells you that you’re adequately hydrated, and dark amber can signal that you’re dehydrating.

2. Sickness and Cold Weather

Myth: It’s cold weather that sickens you.
Truth: Colds and flu are viral and do not have anything to do with cold weather. However, there is a little bit of scientific fact that covers the idea that cold exposure can predispose a body to infection. These include:

• Reduced mucus clearance through the nose: Cold air retards the passage of mucus through nasal passages, allowing viruses more time to act on the body.
• Viruses love the cold. Rhinoviruses (that cause the common cold) replicate more effectively at cold temperatures, especially in the nose.
• Crowding indoors: More often during cold weather, human beings are indoors, exposed with a greater frequency than people with infection.

While cold exposure alone will not make a person get a cold, cold exposure will put one into a condition where viruses will have a better chance of spreading. To minimize risk, emphasize practicing good hygiene, such as hand washing several times a day and avoiding close contact with sick people, above dressing up against cold.

3. Egg and Cardiovascular Health

Myth: Daily egg consumption is bad for your heart.
Truth: Eggs were demonized for decades for their cholesterol content, with the thought being that cholesterol eaten would have a direct impact on blood cholesterol levels and heart disease risk. Recent studies indicate differently.

Egg consumption, if moderate (one or two eggs a day), does not raise a healthy individual’s risk for heart disease, according to research. Some of the primary benefits of eggs include:

• High-protein food: Essential for muscle maintenance and overall well-being.
• Omega-3 fatty acids: Possibly have anti-inflammatory effects, lowering the risk for heart disease.
• Choline: Sustains brain function and cell membrane integrity.
• Major nutrients include B vitamins, vitamin D, and selenium.

Excessive saturated and trans fats, highly processed foods, and too much intake of sugar are heart disease’s real dietary culprits. Instead of eliminating eggs, a well-balanced diet consisting of a lot of whole foods, lean proteins, and healthy fats is a better solution for heart health.

4. Toilet Seats and Disease Transmission

Myth: Public toilet seats pose a serious infection risk.
Truth: While sitting on a toilet seat in a public restroom may make your skin crawl, there is not much likelihood that infection will result from doing something so nasty. Your thighs and buttocks’ unbroken skin offers a great barrier against bacteria and viruses. Riskier at a public toilet are high-contact areas, such as:

• Door handles
• Faucet handles
• Soap dispensers
• Flush levers

E. coli, flu viruses, and noroviruses are also spread through direct hand contact more than through a toilet seat. Wash your hands with soap and running, clean water as a safety precaution after a visit to a public restroom.

5. Antiperspirants and Breast Cancer

Myth: Breast cancer is due to antiperspirant chemicals.
Truth: Fears regarding antiperspirants causing a connection with breast cancer resulted from speculation that toxic chemicals would penetrate through the skin, into lymph nodes, and develop into cancers. However, much research, including that completed by the National Cancer Institute and American Cancer Society, has discovered no evidence for this claim.

Major findings are:

• Aluminum does not accumulate appreciably in breasts. The skin acts as a functional barrier against absorption.
• No proven association with deodorant consumption and the onset of breast cancer: Big trials have not discovered any increased risk among users.
• Cancer emerges with a variety of factors affecting: Lifestyle, exposures, and genes, all of which have a greater impact than antiperspirant and deodorant on raising one’s risk for breast cancer.

For those who do not want to have anything made with aluminum, natural deodorant is abundant but not a medical requirement.

Health Myths Debunked

Health misinformation abounds, but having scientific facts on hand regarding common myths allows us to make informed choices. In evaluating health claims, whenever possible, refer back to a credible source such as the Centers for Disease Control and Prevention (CDC), the World Health Organization (WHO), and peer-reviewed scientific journals. If you do have a health concern, seek out a qualified health expert for accurate, individualized information.

By being conscious and refuting common myths, we can construct a better habit based on facts, not myths.