Hydration Requires More Than Just Water

A lot of awareness has been created on the need to stay hydrated.  We are bombarded with media messages regarding drinking plenty of water every day.  What many people do not realize, however; is that drinking water alone will not ensure that you stay hydrated.  Hydration is a much more complex process than simply replacing lost water.  To stay properly hydrated requires that we replace both water and electrolytes.

Electrolytes are simply various minerals that when dissolved in water change its properties.  One of these properties involves the conduction of electricity.  You may remember from science class that pure water does not conduct electricity.  When minerals are dissolved in the water, however, they allow the water to conduct electrical pulses.  This is necessary for our body to work.  Electrolytes are necessary for our nerves to conduct electrical pulses throughout our body.

To function properly, our cells need the right amount of water.  The membrane of our cells acts as a gatekeeper allowing just the right amount of fluid in or out of the cell.  Electrolytes are necessary for the membrane to function this way.  Without them, the cell might take on too much water. 

Fortunately, there are a lot of sports drinks on the market today that claim to replenish electrolytes.  Unfortunately, they do not contain all the necessary minerals to replenish our electrolytes and they often contain undesirable ingredients such as sugars, artificial flavorings and colors.  Electrolytes are much more than just sodium and potassium, which are the ingredients in most sport drinks.  To properly maintain hydration we also need magnesium and chloride.  Magnesium is important because it helps our muscles recover from strenuous exercise.  When magnesium is low, it can cause painful muscle cramps.  Since we typically need electrolytes after intense exercise, an electrolyte replacement should include magnesium for the maximum benefit. 

Sweating also causes the loss of a number of trace minerals which our body needs in small quantities.  An ideal electrolyte replacement should contain some trace minerals as a supplement.  This allows you to replace these important nutrients while drinking your water. 

Electrolyte replacements are most needed after 60-90 minutes of exercise.  This level of exercise generally leads to the greatest loss of electrolytes through sweating.  The ideal way to replace electrolytes is to do so slowly.  Replacing them too quickly and in high concentrations, like those found in many sports drinks, can lead to cramping and bloating as it is a shock to your system.  You should also avoid electrolyte drinks that contain sugars and carbohydrates. 

It is no secret that good hydration is important for our body to work at its peak.  However, simply drinking water will not achieve the best level of hydration.  Electrolytes are necessary for our system to maintain the proper balance of water and minerals.  The best electrolyte drinks should not contain unnecessary sugar, colors or flavors.  They should also be complete formulas which include often neglected electrolytes like magnesium and chloride.