Why Water Alone Might Not Be Enough to Hydrate You This Summer
Why Water Alone Might Not Be Enough to Hydrate You This Summer
Understanding the vital role of electrolytes in hydration, and how to beat the summer heat safely.
In the past I have written a number of articles on hydration, which we all know is immensely important and vital for our bodies to function sufficiently. However, this summer heat and humidity are proving to be extra dangerous. High humidity can be dangerous because it impairs the body’s ability to cool itself through sweating, potentially leading to heat related illnesses like heat exhaustion and heat stroke. It can also worsen respiratory conditions and increase cardiovascular risks.
While water alone is essential for hydration, it’s not always sufficient for rehydration, especially after significant fluid loss due to sweating or illness. This is because dehydration often involves not just a lack of water, but also an imbalance of electrolytes such a sodium, potassium and magnesium. When these are depleted, water alone may not be enough to restore proper hydration. Also, drinking plain water can dilute the remaining electrolytes, making the imbalance worse.
So what exactly are electrolytes and why are they such a big deal? Electrolytes are electronically charged minerals that help regulate several processes in our body. It may be weird to think about our bodies as electric, but they are. Without electrical pulses, our organs wouldn’t be able to communicate with each other, and our whole complex system would break down. Electrolytes regulate our pH and our fluid balance. They are essential to our heart, our muscles, our brain, and our nerves to function. The most common symptoms of an electrolyte imbalance are:
Muscle twitching or cramping
Increased thirst
Poor endurance, particularly while exercising
Craving salty foods
Irritability and brain fog, and fatigue
Irregular heartbeat or rhythms
Headache and dizziness
Most people get the electrolytes they need through the food they eat and don’t need to worry about supplementation of any kind unless they are sick or over exerting. Fruits and dark leafy greens are an excellent source of electrolytes. But they can also be found in beans, dairy products, fatty fish, olives, pickle juice, bone broth, nuts and seeds. Electrolyte enhanced water has also grown in popularity, which are a better alternative to the highly sweetened sports drinks. There are also a lot of homemade electrolyte drinks that consist of coconut water which is rich in potassium and is also a good source of magnesium and phosphorus. Citrus like lemons, limes and grapefruit are also great options as is salt, raw honey and ginger.
In conclusion, water is usually a sufficient way to stay hydrated. However, if you are spending a lot of time outdoors this summer, I would recommend you stay on top of this by adding a little extra sodium, potassium and magnesium to your daily diet. Clear or pale-yellow urine is a good indicator of your hydration level, while dark yellow urine or no urge to urinate may suggest dehydration.
Kim Duke is a certified personal trainer and owner of Core Performance Fitness and Training, 55 Bristol Lane, Ellicottville, NY. Kim resides in Ellicottville where she raised her sons, Zach and Nik. For more information about her studio, visit her Facebook page, www.coreperformancefitness.com or call 716-698-1198.
