From Sweat to Sip

Balancing water and electrolytes for optimal hydration

If you are exercising and sweating a lot, you may wonder if you’re drinking enough to hydrate properly. The truth is water is only one part of the equation; you need to be thinking about electrolytes too! From TikTok to your grocery store shelves, everyone is talking about electrolyte beverages and enhancers to assist with hydration. Read on to be in the know!

While the body can absorb plain water without electrolytes, the process is not as efficient compared to electrolyte-infused beverages (or water plus a salty snack). During intense physical activity or in hot climates, consuming electrolyte water can help with retention and balance within the cells, allowing for faster rehydration. They are also helpful in replacing electrolytes lost through sweat.

Overall, plain water is beneficial for general hydration, but electrolyte-enriched fluids are advantageous for maintaining proper hydration levels during prolonged sweating. The main electrolytes that we lose through sweat are sodium, potassium, calcium, and magnesium, important for fluid balance, muscle function, and nerve signaling. When you sweat, you lose electrolytes along with water, which can lead to dehydration if they are not replaced.

For example, if you work outdoors, garden in hot weather, or play sports under the blazing sun, it’s recommended to drink 8 oz of water every 15-20 minutes during the activity, with continued hydration afterwards (about a liter an hour). Humans can sweat up to 3 liters per hour during intense exercise in hot weather. With just a 1% loss of body weight from water, you will experience symptoms of dehydration, including headaches, dizziness, and fatigue. To prevent this, aim to drink at least eight glasses of water a day and consider adding hydrating foods like cucumbers, watermelon, and pineapple to your diet to help keep your hydration levels up.

Creating your own hydrating beverage at home is a fun, cost-effective and customizable way to stay hydrated.  Check out this watermelon pineapple recipe.

Ingredients

3 cups diced watermelon

1 cup coconut water

1 cup pineapple

¼ tsp salt

1.     Combine all the ingredients in a blender. 

2.     Add ice if desired and enjoy.

Makes 4 servings

Published August 1, 2024