All you Need is Love... and Water! A Guide to Hydration, Electrolytes, and Getting the Good Stuff In
AT A GLANCE :
What can dehydration look like? Severe dehydration vs chronic dehydration
Tips for drinking enough water
The magic of electrolytes
FAQs
Another Hiker Succumbed to the Heat
It’s the hottest time of the year. I love hiking. Adore it. It breaks my heart every week to read articles of people who embarked on adventure and instead met their fate. Water was the difference between posting triumphant scenic pictures and…well, not coming home.
I carry double the water I think I need now. And lifestraws—portable water filters. It’s important to me to have water to share should someone need some. It can mean life!
Dehydration isn’t just an acute issue for summer hikers. It is an every day thing. Far more people suffer from CHRONIC DEHYDRATION. Low level dehydration they may not be aware of but that is cramping (literally) their style. So today we are diving into all things hydration. Sip here and there or swallow it all, I hope you’ll soak up some helpful tips!
What does dehydration look like?
I let my fair skinned 6 year-old daughter run off to play at a friend’s house one fair July evening. She was only gone a few hours, but when she came home, I knew we were in trouble. Dry mouth, red face, and a headache that got progressively worse. I got fluids in her immediately, but when that headache hit full force and she said “Mom, the worst thing in the world right now is to be me,” my heart broke. I should have sent her with a water bottle. I always do now!
Acute dehydration is easy to spot. I myself almost died from heat stroke as a teenager. It was so severe, there are a couple days of unconsciousness I will never remember, but I will never again forget to drink water. Always.
Chronic dehydration, that is harder to spot and something too many of us live with unawares.
We all know water is important, and we deal with reminders whenever we forget: headaches, heat stroke, nausea. It probably occurs to you that if you are exercising or outside, you should drink more water, but you may be less aware of your day-to-day habits. Dehydration isn’t just a camping thing or an exercise thing–some people live in that state! In one study, 7% of adults reported NO daily consumption of drinking water, and only 22% were drinking 8 or more cups per day (Goodman et al. 2007). In other words, only about 1 in 5 were drinking enough water! Many of us might not even recognize the more common effects of chronic dehydration.
Each cell in your body is basically a living water bubble that moves around and performs its functions within even more water. If you consistently take in less than you need each day, your body will struggle to carry out needed functions and you will suffer in every way. Do any of these sound familiar?
Symptoms of chronic dehydration:
Fatigue, energy loss
Constipation
Digestive disorders
High AND low blood pressure
Gastritis, Stomach ulcers
Respiratory issues
Excess weight and obesity
Eczema
High Cholesterol
UTI’s and bladder infections
Rheumatism and joint pain
Premature aging
Brain fog, mood issues
Slowed healing
More!
“Being dehydrated by just 2% impairs performance in tasks that require attention, psychomotor, and immediate memory skills.”
If you’re thinking to yourself, “man, this sounds horrible” (which you should be, assuming you’re not one of those folks who likes to be cranky, constipated, and crying in the corner) then DON’T WORRY! There’s a solution just for you. Its affordable, accessible, and high impact. Ready for it? DRINK. WATER.
Drinking Enough Water
How much do I need?
A good rule of thumb is 10 cups a day of water, but you could need more if you’re stressed, active, or exposed to hot, dry conditions. This doesn’t account for size. A more accurate rule is to drink half your body weight in ounces. So if you weigh 160, you’d drink 80 oz (which is 10 cups!)
A better way? Pay attention to your thirst signals! Some of us have ignored them for so long, they’ve snoozed. But with regular effort to drink throughout the day, they will revive and cry out for what your body is craving!
Yet another way is to pay attention to your, um, output. Okay, pee. Look at your pee.
Clear means you may be drinking too much, dial back a little.
Pale yellow means you’re right on target!
Any shade of yellow darker than that is too concentrated and means you aren’t drinking enough! We teach this “Golden Rule of Hydration” when we prep for our annual Girls’ Camp. I set up jars of water and food coloring to show girls what they’re looking for. They roll their eyes, for sure, but it works! This is another great talk to have with your kids!
Tips to get it all in
Carry a water bottle with you.
Build the habit into your day.
Keep water in your car.
If you don’t like to drink plain water (which is way more common than you would think), try some healthy flavor options.
Just be sure to know the diffrence between Poor choices and Good ones.
Poor flavor options:
Gatorade, Crystal Light, Mios and other popular drink enhancers are generally full of artificial flavors, colors and sweeteners. You are being hydrated, but you’re also bombarding your system with garbage it will need more water to flush out.
*Some of them have healthier options available. Crystal Light, for example, has a line called Crystal Light Pure that has no artificial ingredients. It still, however, packs 6 grams of sugar per serving. So while it is a better option, it might not be the best. Look for hydration options that don’t pack other problems with them.
Good flavor options:
Watermelon cubes; cucumber slices; chilled herbal teas; fresh mint or basil; citrus slices (lime, lemon, grapefruit, orange); drop of vanilla as part of a flavor combo; a small drizzle of raw honey, liquid monk fruit, stevia, or coconut sugar for sweetness
Drink on the go:
Lots of places have flavored water options these days. If you live in Utah–the soda syrup capital of the world–most of the soda fountains (Fiiz, Swig, etc.) have a line of waters. Look for options that are flavored with actual fruit, not syrups. Ask if you have to! Grocery stores often carry good drink options, too. Look for short ingredient lists, low calorie counts, and no artificial sweeteners/colors. My favorite drink options include:
Sonic! Who knew? You can get that glorious pebbled ice without the garbage. You can order pineapple, strawberry, lime or lemon or any combination. The pineapple has a lot of added sugar, so I avoid it, but it might be good on occasion. The strawberry has a little added sugar, but it is by far mostly mashed strawberries. I order strawberry lime water when we’re out and I just want some cold goodness.
Spindrift: sparkling water with a touch of real fruit juice or Hint Waters: they have just a hint of fruit essence added.
so many sparkling waters on the market now with no sweeteners or colors added!
Sparkling waters:
Waterloo, Bubly, LaCroix, Polar, Perrier, San Pellegrino and other brands of flavored waters that have no additives and are flavored with natural flavors derived from fruit essences.
(my kids say sparkling water tastes like “TV static.” I like it, but I have tamed my sweet tooth! When I share with friends, I sometimes add a drop of liquid monkruit to brighten it up.”
Let’s discuss how you can supercharger your hydration efforts with something I call “Lightning in a Bottle”…
Electrolytes
Electrolytes are a group of essential minerals that we need in our diet daily. The “big 3” are: sodium, magnesium and potassium. They aid in hydration (our focus here) but also help in firing muscles, heart regulation and conducting nerve impulses.
They get their name because they literally help fire the electrical systems in our body. We absolutely need them! And when it’s hot, we’re active, we’re sick, or we’re burning fat, we excrete them faster and we need even more of them.
Benefits of electrolytes:
Maintains proper hydration levels throughout the body
Prevents dehydration and all those nasty symptoms
Reduces muscle spasms and cramping
Helps cut recovery time from a workout
Helps re-balance after vomiting or diarrhea
Helps maintain healthy blood pressure levels
Helps maintain a healthy pH level in our body
Can help reduce/eliminate “keto flu” when transitioning to a fat burning diet
When should I drink them?
Before/during/right after a workout.
When exposed to heat
Whenever you find yourself sweating a lot
When you’re sick, especially with stomach issues
When you have a muscle cramp
When you feel a headache coming on (sometimes, if it's hydration related, this can stop it before it gets big, but it will at least lessen the impact.)
Every day you’re on a ketogenic plan.
How do I choose a good one?
They come in so many forms: pills, powders, fizzing tablets, syrups, pre-made drinks…. I’ve even seen electrolyte jelly beans!
They come in so many colors and flavors! What should you look for?
In general, you want to avoid artificial colors and sweeteners. Avoid corn syrups. Look for brands with a short list of ingredients (most notably, actual electrolytes!) Avoid excess sugars. Keep it simple.
Natural options:
Coconut Water: the original electrolyte drink! It has a spectrum of natural minerals—especially potassium—in it and is deeply quenching. Two notes: add a little pinch of salt to balance the sodium levels. If you don’t like the flavor, blend in some fruit or use it as a base in a smoothie.
watermelon and Cucumbers = nature’s electrolytes!
Sole: This is just Himalayan salt dissolved into water. I keep a bottle of it by my kitchen sink. Unlike table salt, Himalayan salt (or any quality sea salt or even Real Salt brand) is more than simply sodium, it has all the trace minerals in it as well. When you have your first glass of water in the morning (make it a tall one!) you simply add a little swig of this to it and your water is suddenly supercharged and ready to fire up your system.
Watermelon: yep, that summer favorite is actually helping you beat the heat. Have a big slice (even better with a pinch of salt on it!) or blend into ice water for a refreshing cooler.
Cucumbers: Add a slice to your drink or eat a few spears for their natural electrolyte properties. Even better, eat lacto-fermented pickles (or have a sip of the brine) to get a probiotic boost of electrolytes. There’s a reason athletes sometimes shoot pickle juice after a training session! Your body prefers naturally fermented, traditionally prepared pickles to processed, shelf stable ones.
Bananas: Have you ever told your kid to eat a banana when they get a Charlie horse? If so, you know the power of Potassium.
A few of my favorite commercial Electrolytes:
Nuun: The tablets come in lots of flavors (strawberry lemonade is my favorite), you can get them lightly caffeinated or not, and they are very portable. I keep a tube of them in my gym bag, my hiking backpack, and my work bag. They are low calorie with only 1 gram of sugar and have high-quality ingredients. They are tart for some tastes.
Ultima: These are a little too sweet for me, but my kids—and friends with a higher sweet tolerance—love them. They are calorie-free, have clean ingredients, and come in a variety of tasty flavors.
Trace Minerals Power Paks—I keep stocked on these, especially during track season. My kids like them. Okay, I do too. They do contain a little sugar, but they have a powerful blend of ionic trace minerals in addition to the big guns. No artificial colors, and enough flavors to keep my kids (me) from getting bored. I like the watermelon and the raspberry best. On this list, these are the only ones that aren’t super keto-friendly, as they have 6 grams of carbs per serving (3 from sugar). For myself, I use these after a HIIT workout so the few extra carbs don’t concern me.
LMNT: these are kind of the new kid on the block and taking the athletic scene by storm. They contain impactful amounts of salt, potassium, and magnesium. They are SALTY! Rather than throwing a pack in a cup of water, I actually need closer to 32 oz to make it drinkable. Everyone is different. They have intriguing flavors including mango habanero, chocolate mint, grapefruit, watermelon and more. Personally, I like their plain old raspberry.
Note: Most people can actually benefit from more salt. I have noticed in my practice that if you have high sodium, these are not the drinks you want. I don’t recommend drinking more than one of these a day unless you are working out at a very high level (sweating a lot) or know you have a sodium deficiency.
There are many more brands on the market. I try new ones all the time. Just stick to a quality brand with a clean ingredient list. Keep them within reach and play around to see how they make you feel.
Personally, I feel I perform better physically and cognitively. I have more energy. I am more likely to drink more because I like the taste. And I feel good giving my body a little boost. I consider electrolytes to be a part of my daily routine. You’ll often see me sipping out of a reusable water bottle and a closer look will reveal a tasty electrolyte drink with a wedge of lemon or lime over ice.
Hydration FAQs
Does coffee or soda count as water?
Technically, yes. If it is wet, it counts as water. That being said, many of these other drinks have counteractive effects. Coffee, for example, has a mild diuretic effect and can cause you to excrete faster. Soda, though it wets your whistle, has a myriad of negative effects. Although you get the actual water, the healing net effects are canceled by the toxic load and other issues.
Does carbonation dehydrate me?
We had a long debate about this in my first nutrition class. Sparkling/carbonated/bubbly drinks don’t dehydrate you or even have a negative effect in and of themselves. The addition of air makes them more filling, so people tend to drink less when it's carbonated. So, if you struggle with flat water and a little bubbly lights you up, find a healthy way to consume it (meaning bubbles that aren’t full of artificial junk and sugars) and just be extra aware to drink enough.
Does water from food count?
Yes! Eating foods full of water, like cucumbers, watermelon, and other fresh fruits and veggies, can contribute to your body’s hydration levels. But they are harder to quantify. (Did you eat 10 cups of kiwi today? Did you have half your weight in ounces of popsicles?) So I still advise you to drink throughout the day and pay attention to thirst cues.
Does it matter if it’s cold or not?
I have read articles on both sides claiming one is better than the other. In the end, the option that gets you to drink more is the best. I like ice in my drink if it is available. My body will warm it up on its way down and it will still do its job. The claims that it shocks your system seem to me to be overhyped. My body can handle a little chill.
When should I drink?
– Can I drink it all at once and get it over with?
When I was a kid I loved to drink as much as I could and then jump up and down to hear it slosh. Not so much anymore– I would spring a leak. Your body can only absorb so much water at a time, so drinking 10 cups at once, if physically possible, will cause you to pass most of it. Drinking throughout the day is a much more efficient strategy to ensure your body has what it needs. After all, your cells are working hard for you 24/7!
– Is there a better time to drink?
A couple thoughts here:
Drinking a tall glass of water as soon as you wake up is one of the best things you can do to rehydrate your system and prime the pump for a healthy metabolism all day long. Flush out the bad and get the good moving. Make it a habit; your body will thank you.
Limiting water an hour before bed can help you not wake to pee in the night. But even knowing that, if you are thirsty, drink! Your body knows better than you do what you need.
Thirsty for more?
I hope this water talk has made you thirsty! Both for water and for more ways to take care of your greatest asset—your body! Reach out with questions, share your favorite hydration tips/drinks, and let me know what you need to take better care of you! Check out my services page for more info.
Cheers!
References
Pross, Nathalie; Effects of Dehydration on Brain Functioning: A Life-Span Perspective. Ann Nutr Metab 15 June 2017; 70 (Suppl. 1): 30–36. https://doi.org/10.1159/000463060
Adan, A. (2012). Cognitive Performance and Dehydration. Journal of the American College of Nutrition, 31(2), 71–78. https://doi.org/10.1080/07315724.2012.10720011