Smart Summer Sipping: Your Guide to Hydration & Electrolytes

By Faith Haney, PostGlo Intern

As the temperature heats up, don’t forget to stay hydrated throughout the summer, especially if you are spending a lot of time outside or being active. At the same time, drinking too much water without replenishing lost electrolytes can lead to issues such as hyponatremia (low sodium), which can be life-threatening. Here’s what you should know about hydration and electrolyte supplementation.

How Much Water Should I Be Drinking?

It seems to be common knowledge that everyone should be drinking 8 cups of water each day – right? Actually, the Academy of Nutrition and Dietetics recommends 11.5 cups per day for women and 15.5 cups per day for men, though fluid needs vary based on age, activity level, and the presence of certain health conditions like renal disease or pregnancy (Gordon, 2022). While those numbers may sound daunting, the recommendations include water taken in from both beverages and food. About 20% of fluid intake is from foods high in water, such as fruits, vegetables, and dairy products, so most people only need to consume about 9 cups (women) or 13 cups (men) each day to replenish lost water (Mayo Clinic, 2022).

While these guidelines are useful for the general population, it is important to listen to your own body. Drink when you are thirsty, especially when exercising or enduring hot temperatures. If you are unsure whether you are drinking enough (or too much), checking the color of your urine is a fairly accurate way of gauging your hydration status (Kostelnik et al., 2021). A pale yellow color is ideal, with dark yellow or amber indicating dehydration and clear or almost clear suggesting overhydration.

What Are Electrolytes? 

Electrolytes are minerals that are essential for maintaining fluid balance in the body and are supplied by the foods and beverages we consume. Some key electrolytes include sodium, potassium, magnesium, and chloride. Fluid lost through breathing, sweating, dehydration, diarrhea, or certain illnesses can deplete the body’s stores of electrolytes and negatively impact your bodily functions.  

Do I Need to Take Electrolyte Supplements?  

Electrolyte supplements are currently trending online, with new ads for flavored powders and tablets popping up everywhere. These supplements are designed to be mixed with water to provide high doses of electrolytes, typically sodium, magnesium, and potassium. For those who partake in intense physical activity (>75 minutes or in a hot environment), electrolyte supplements can be beneficial for replenishing electrolytes lost through sweat and heavy breathing. Hydrating with sodium-containing beverages has been shown to improve athletic performance and recovery by optimizing the absorption of water and preventing cramps, fatigue, or other symptoms of electrolyte imbalance (Orrú et al., 2018). Additionally, illnesses like the flu, food poisoning, or stomach bugs can result in dehydration, so use of electrolyte mixes can be helpful in these circumstances (Urban, 2023). Some health conditions like those that cause excessive sweating may also find these supplements to be useful in replacing lost salt. 

For the average person, electrolyte supplements are generally not necessary on a daily basis. Staying hydrated and eating a nutrient-dense diet is typically enough to maintain electrolyte balance. In fact, overconsumption of electrolytes can actually be harmful in certain situations. Individuals with conditions that make them sensitive to salt, such as hypertension, will want to steer clear of excess sodium consumption. Furthermore, consuming too many electrolyte supplements can cause electrolyte toxicities, leading to heart problems, muscle cramps, fatigue, diarrhea, and vomiting (Cleveland Clinic, 2023). Lastly, some electrolyte supplements contain added sugars, so be mindful of how much you consume in the context of your overall diet and activity level. If you are still interested in starting an electrolyte supplement, please consult with your doctor to make sure it is right for you. 

References

Cleveland Clinic. (2023, June 20). Can You Drink Too Many Electrolytes? https://health.clevelandclinic.org/too-many-electrolytes

Gordon, B. (2022, June 23). How Much Water Do You Need? Academy of Nutrition and Dietetics. https://www.eatright.org/health/essential-nutrients/water/how-much-water-do-you-need

Kostelnik, S. B., Davy, K. P., Hedrick, V. E., Thomas, D. T., & Davy, B. M. (2021). The validity of urine color as a hydration biomarker within the general adult population and athletes: a systematic review. Journal of the American College of Nutrition, 40(2), 172-179.

Mayo Clinic. (2022, October 12). Water: How Much Should You Drink Every Day? Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256

Orrù, S., Imperlini, E., Nigro, E., Alfieri, A., Cevenini, A., Polito, R., ... & Mancini, A. (2018). Role of functional beverages on sport performance and recovery. Nutrients, 10(10), 1470.

Urban, A. (2023, September 14). Hydration: Are Electrolyte Drinks Better Than Water. University of New Hampshire. https://extension.unh.edu/blog/2023/09/hydration-are-electrolyte-drinks-better-water