Replenishing Electrolytes: Mastering Hydration in the Summer Heat

As we enter the summer season in the South, characterized by high humidity and daily temperatures in the 90s, it’s crucial to understand the impact of these conditions on 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 remain more than 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?

Certain brands of sports drinks and powder 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 and feel better. The popular beverage Gatorade is likely to come to mind. The idea is that electrolyte drinks are needed to properly rehydrate us and improve our performance. This is not true.

Even the those powdered electrolyte mixes, tablets, fruity syrups, and goopy squeeze gels aren’t a good match for electrolyte loss. 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 almost never 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.  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 (< 2%) 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 sweat lost to compensate for the additional losses from urine.

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?

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