Submitted by Rebecca Crumb-Johnson, MA, RD, CDCES
NorthLakes Community Clinic
As temperatures rise, so does our need to stay hydrated. That said, it seems like there are endless options lining the shelves promising to help us reach our hydration goals. But are they really necessary?
Did you know about two-thirds of body weight is water? All the body’s cells need water to work. Water is also the base for all the different body fluids, including saliva, blood, urine, sweat, and joint fluid. How do you know if you are drinking enough and when do you need to add electrolytes?
The body loses water through sweat, going to the bathroom, and even just breathing in and out. Drinking water replenishes the water you lose from everyday body functions. When not enough water is drunk, dehydration can happen.
Signs of dehydration include feeling very thirsty and having headaches. The mouth and skin may become very dry, and your urine may get darker. Urine should be a light yellow. Drinking fluids including water, or other low-calorie beverages such as sparkling and flavored water should be enough to relieve mild dehydration.
Symptoms of severe dehydration include confusion, fainting, an inability to urinate, and rapid heartbeat and breathing. At this point, dehydration may be life-threatening, and you should seek medical attention. Drinking fluids may be enough to replenish body fluids but in some cases, fluids are needed to be provided intravenously, through a needle inserted in a vein.
Sometimes water is not enough, and electrolytes are needed. Electrolytes are essential minerals found in blood, sweat, and urine. We get these minerals through food and beverages. The main electrolytes include sodium, potassium, magnesium, phosphate, and chloride.
Electrolyte drinks or electrolyte packets added to water can be useful to someone who is doing at least 75 minutes of very intense activity such as running or working outdoor construction, especially in extreme heat. Electrolyte drinks can also be helpful for someone who is extremely ill and losing fluids due to prolonged sweating, vomiting or diarrhea. If you are not sick, and only working out for an hour or less, water will work fine for hydrating.
Since electrolyte drinks usually have sodium, this could be harmful to someone who has high blood pressure since sodium can increase blood pressure. The high potassium in these drinks could be an issue for someone on certain medications or whose kidneys cannot tolerate drinking or eating large amounts of potassium.
Despite what beverage makers tell us, electrolyte drinks are not meant to be drunk throughout the day like water. It can lead to toxic levels of potassium. High potassium levels can cause vomiting and diarrhea, which can lead to dehydration. The opposite of what we are trying to achieve. These drinks often have high amounts of sugar. For someone who is low in electrolytes, sugar can help them recover but for the average person, the unneeded sugar adds unneeded calories, can raise blood sugars, and is hard on teeth.
It is best to drink fluids that are low or calorie-free such as water, flavored and sparkling waters, and coffee and teas low in added sugar and fat. Other fluids such as 100% fruit and vegetable juices and milk can be hydrating but should be a smaller amount of our needed fluids since they have calories.
How much is needed to drink each day depends on many factors including age, location, and body weight. Older people and larger people need more water. Living in a hot dry climate increases the need for water. The body doesn’t always lose water at the same rate, for instance, exercising in hot weather increases sweating and the need for more water. In general, nine cups per day of fluids for women and 13 cups per day for men is recommended.
Here are some tips for staying hydrated:
- Drink when you feel thirsty, if not before.
- Get fluids from water or other low-calorie beverages.
- Carry a bottle of water and refill it as needed during the day.
- Drink at regular times.
- Drink water before, during, and after exercise
- Drink extra fluids during hot weather or when you are sick.
Rebecca Crumb-Johnson is a Registered Dietitian with NorthLakes Community Clinic.
