Hydration. It’s not just about water.
Most of us know we do not drink enough water. Proper hydration is vital to good health. Adequate hydration allows your body to function and exercise at an optimal level. Several factors affect how much fluid you need, including how much you sweat, how much you exercise and even the weather! Increasing fluid intake can help keep you hydrated but remember to replenish electrolytes as well.
Electrolytes are minerals that conduct electrical signals through your body which are crucial for muscle and nerve function. These minerals help regulate blood pressure, maintain the correct pH of the blood (alkalinity and acidity), regulate fluid balance, and regulate muscle contractions. Your body gets electrolytes (sodium, potassium, chloride, calcium, phosphorous and magnesium) from eating a balanced diet. These minerals can also be found in electrolyte containing beverages such as Gatorade. Sodium and potassium are key electrolytes for maintaining fluid balance. Your body uses up its electrolyte reserves throughout the day. For example, your body loses sodium through sweat. Drinking water will help replenish the fluid your body has lost but it will not replace the minerals lost from sweating.
Keeping up with your hydration and electrolytes helps you to be at your best both physically and mentally. Dehydration and low electrolyte levels can cause nausea, muscle cramps, blood pressure changes, headaches, confusion, and lethargy. There is no “one size fits all” when it comes to fluid intake. While the popular advice to drink eight glasses of water a day is reasonable, some people may need less while others may need more. Fluid intake may need to be modified for several reasons including the environment, how much you exercise and your health status. Any activity that makes you sweat will cause fluid loss. It is important to drink fluids before, during and after working out. Hot and humid weather can make you sweat, which increases fluid needs. Conditions such as a fever, vomiting, diarrhea, kidney stones, and urinary tract infections as well as pregnancy and lactation may increase your fluid needs. Other populations at risk for electrolyte loss include the elderly, those with heart failure or kidney disease and people who take laxatives or diuretics. Dehydration and electrolyte loss can also happen before surgery when patients have been instructed to fast.
Your body’s principal chemical component is water and it makes up approximately 50-70% of your body weight. Every cell in your body needs water for proper functioning. Water helps transport vitamins, minerals, and medications throughout the body, prevents dehydration, flushes out waste, and aids nutrient absorption. You can tell that your body is properly hydrated if you rarely feel thirsty and by checking the color of your urine. The urine of someone who is adequately hydrated should be colorless or light yellow.
Water is not the only option when it comes to staying hydrated. Many fruits and vegetables can help meet your daily fluid needs while providing important vitamins and electrolytes. Other beverages like milk, juice and soda can contribute to your hydration status. However, many of these beverages can have added sugar and unnecessary calories. Even coffee and tea count towards your fluid intake, despite containing caffeine. While caffeine can have a mild diuretic effect, it does not increase the risk of dehydration. Fruits and vegetables with high water content are great for hydration. A few examples are melon, pineapple, celery, broccoli, oranges, strawberries, lettuce, cucumbers, and bell peppers. Great sources of electrolytes from foods include spinach (calcium and magnesium), lentils (magnesium, potassium, and phosphorus) pickle juice (sodium and chloride) and dried apricots (potassium). Adding more fruits and vegetables to your diet can help keep you hydrated.
Water and electrolytes work as a team in your body. Sodium, potassium, magnesium, and calcium can help with proper fluid balance by retaining fluids. Sodium is crucial for fluid balance, nerve function, muscle contraction, and acid/base balance. While many people are cognizant of their sodium intake for health reasons, it is important to maintain adequate levels. Sodium losses through sweat are greater than any of the other electrolytes. Daily requirements for minerals vary by age, sex, and fitness levels. The Institute of Medicine recommends no more than 2000 mg of sodium daily.
Without electrolytes, you would be unable to move, think or live. They are essential for fluid balance by directing water to the areas of your body that need it most. Adequate hydration is essential for overall health and is necessary for nearly all body functions. While it is unnecessary to drink beverages enhanced with electrolytes on a regular basis, they may be beneficial in certain circumstances. Keeping up with your hydration including electrolytes will help you feel your best.