Categories: Life

Replenishing Electrolytes: Mastering Hydration in the Summer Heat

{{Information |Description={{en|1=[http://www.flickr.com/photos/minghong/4690402293/ Photo of sweating at Wilson Trail Stage 1]}} |Source={{own}} |Date=2008-09-13 |Author=Minghong }} {{Location dec|22.224242|114.208422}} [[Category:Persp

As we enter the summer season in the US Southeast, characterized by high humidity and daily temperatures in the 90s, it’s important to understand how these conditions affect our hydration. Engaging in any outdoor activity in such weather will inevitably lead to significant sweat production, making proper hydration a priority.

Sweating is good for us because it is our body’s built-in mechanism to keep us cool, although it does not always feel refreshing. For instance, sweat clings to the skin when the surrounding air is damp and stagnant, and clothing becomes heavy and uncomfortable. When the sweat finally does evaporate, it leaves behind salts on your skin, which is why your face might feel chalky, or your lips taste salty.

When we perspire, we do not sweat pure water.

While water is the primary substance, sweat also contains electrolytes, such as sodium, chloride, potassium, and magnesium, small amounts of urea and lactate, and trace elements like copper, zinc, and iron.

The loss of excessive amounts of electrolytes and water can quickly dehydrate you.

For obvious reasons, fluid intake should always exceed sweat loss. Water is vital for digestion and metabolic waste. Electrolytes are essential for the body to retain water. Replenishing lost electrolytes and fluid is not just about quenching your thirst, it’s about allowing the cells in our bodies to function properly and maintain our energy and stability. Your performance will greatly diminish if rehydration is not achieved.

Electrolytes & sports drinks

As you near exhaustion and desperately need to quench your thirst, what comes to mind as the perfect beverage? Water, beer, fruity water?

The popular beverage Gatorade is likely to come to mind, or a fruity electrolyte tablet, or goopy squeeze gel. Sports drinks and electrolyte mixes have done a miraculous job marketing their product to us. So much in fact, that when we engage in any athletic activity (or are ill from too much fluid loss), we are convinced that we must gulp something sporty and fruity to replenish our electrolytes to feel better, or perform at our peak. Electrolyte products are often completely unnecessary.

In fact, you are best to avoid the sporty drinks and mixes. In particular, those “ade” brands contain ingredients such as artificial coloring, artificial flavors, and GMO corn syrup. Until recently, some U.S. formulations even contain brominated vegetable oil, a controversial food additive banned in many other parts of the world. Regardless, the sugar and additives in these sports drinks are likely to contribute to unwanted side effects. You are better off without them. Stick with drinking water and eating real foods.

Rehydration after intense exercise can only be achieved if the electrolytes and water lost from sweat are replenished. The amount of electrolytes lost from sweat depends on many factors. It is not the only variable between individuals but varies based on the intensity of activity, environment, and bodily composition. For instance, increasing temperature and humidity can increase the rate of sweating by up to approximately 1 L/h. It is impossible to know whether you have adequately replaced lost electrolytes. Drinking something fruity will rarely make up for the loss alone.

Water alone is adequate

Don’t worry about drinking lost electrolytes as long as you eat solid foods and get plenty of plain H20. Electrolytes lost from sweat get replaced through food, and plain water is what your body prefers for adequate rehydration. Foods like bananas, spinach, and lentils are excellent sources of potassium, while table salt and coconut water can help replenish lost sodium. These, along with a balanced diet, can ensure you get the electrolytes you need.

Eat foods high in electrolytes. This is not difficult to do when eating a plant-based diet. For instance, high-potassium fruits include bananas, dates, raisins, coconut, and avocado. Vegetable sources include spinach, beans, lentils, and potatoes.
Do not restrict salt in the diet. Adding extra salt to foods after heavy sweating is beneficial for hydration. Salt helps retain fluid in the body to keep us hydrated. Also, the highest concentration of electrolytes lost from sweat is sodium and chloride (i.e., table salt), followed by potassium.
Drink enough water. Most people underestimate the amount of water they have lost through sweat and consequently do not drink enough to replace it. When the body is dehydrated, it does not function efficiently. The blood gets thicker, and the heart must work harder to pump and transport blood through the body. This also makes it much harder for the muscles to utilize nutrients. How much water should you drink? It depends. The standard 8 oz of water 8 times per day will likely not suffice when active outdoors. A good rule of thumb is to drink about 16 to 24 ounces (about 0.5 to 0.7 liters) of water for each hour of vigorous outdoor activity in hot and humid conditions. For example, if you are hiking for three hours, aim to drink at least 48 to 72 ounces over the course of your activity. You may need even more if you sweat heavily or have a larger body size. The key is to sip water at regular intervals rather than waiting to feel thirsty. You’ll have to add more fluids depending on the activity, climate, overall body composition, and health status. The litmus test of dehydration is the color of your urine. You are not drinking enough water if it is dark yellow or brown. If it is clear to light yellow, you are drinking enough. Fluorescent yellow urine means you are probably taking vitamins and excreting excess water-soluble vitamins, such as B2 and C.

When food is not available

Sometimes, food is not an option. To achieve adequate rehydration following activity, you should look for beverages containing moderately high sodium and some potassium levels. Also, look for a small amount of carbohydrate (less than 2 percent) in the form of sugar. A small amount of sugar can improve the rate of intestinal uptake of sodium and water. Just make sure you drink more fluid than you sweat out to compensate for the additional losses from urine.

If you want a homemade alternative, you can mix your own simple electrolyte drink: combine about 2 cups of water, a pinch of salt (about 1/8 teaspoon), a packet of dried lime/lemon, and 1 to 2 teaspoons sugar. Stir well until dissolved and keep this in your bottle for when you need to rehydrate after sweating. If you do not have true citrus packets, use a small amount of table salt and sugar in water to create a basic rehydration solution. This simple solution avoids excess additives while meeting your hydration needs when food is not available.

Finally, if you are like some people, you need a sweet or pleasant taste to drink adequate fluids or feel satisfied. In other words, you crave sugar. And since the primary ingredient in most sports drinks is sugar, your desire is fulfilled. If that is the only way you consume enough fluids, then go for it. Just remember, many beverages containing caffeine and alcohol are diuretics, which means they will draw out more water from the body. As usual, nothing beats drinking some old-fashioned water and eating whole plant-based food.

What is your drink of choice after a day of intense sweating?

Outdoor Herbivore

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View Comments

susan reynolds says:

May 20 at 8:13 PM

this was very helpful
Hans S says:

July 2 at 3:37 PM

Great article. I'm an avid runner, so when I don't get enough electrolytes on a long run, I start cramping (even though I'm careful to watch my diet). I'm not a big fan of sports drinks, so I use electrolyte tablets.
Pat Painter says:

December 22 at 11:41 PM

Very helpful! Thank you.
kevin maddox says:

March 4 at 3:15 PM

I'm that person, that sweat faster than i can put it back .two heat stroke not fun. Think I'll try electrolyte pills also.
David says:

April 20 at 9:01 PM

I recently started electrolyte concentrate drops in my water. I was cramping up a lot since, i guess, i wasnt eating enough food that contain enough of the electrolytes i need. It may also be because i increased my intake of water, someone told me i can dilute my electrolytes with an imbalance of water to electrolytes. The drops do seem to work great.
Michelle says:

May 4 at 9:04 PM

I've been training hard and my feet keep cramping I don't like sports drinks. It's good to know what foods can help.
jlo says:

June 25 at 5:18 PM

i work outside and it is hot. i can drink up to a gallon but often drink powerade and gatorade when outside. i recommend them. also i have to eat a ton of food due to so many calories being burned. rehydrating after and before is soo important too! good luck and hope you all feel well.
Patrice says:

July 17 at 10:56 AM

Just had a seizure because had sudden severe thirst and drank almost 12 bottles of water in 2 hours. This caused my sodium to drop very quickly and the seizure occurred. THIS IS AN EXAMPLE OF A SEVERE CASE! Now I eat a banana a day and cut way down caffeine. Electrolytes keep sodium levels balanced!
Brian S. Galpin says:

July 27 at 2:32 PM

I'm on a high dose of Lasixc due to sudden onset of fluid retention. I find I am tired asll of the time and just want to sleep. I have known for years that the "ade" drinks are an urban legend. I am trying water with electrolytes in them to see what happens. I'm also going to try to have a dietitcian review my diagnoses and make reccomendations. I have always been a person who sweats.Lasix is adding gfire to gasoline. This is the probblem with medications, start on one and thern be put ion another for containdications. Not Me! Best of Luck!
Rob says:

August 6 at 12:34 AM

If I get behind on salt, I have a dill pickle and a big glass of water.
Never dug into the science behind it, but it's worked better for me than Gatorade.