When someone says, " I need to hydrate myself," they usually mean, " I need to drink more water." But water is not the best drink for hydration. It is necessary to stay hydrated, but on its own it is not enough. Let me explain this.
When you rehydrate yourself with plain water, you're neglecting a crucial part of fluid balance: electrolytes. It's like you're topping up the fluids in your car but forgetting your oil. The machine will not run properly.
"But isn't that why sports drinks exist?" someone might answer. “For athletes to rehydrate after fluid loss due to exercise?” The problem is that sports drinks were designed decades ago, when we didn't yet understand the harmful effect of chronic higher sugar intake. (The risk of almost every chronic disease increases.) Sports drinks can hydrate you better than plain water, but the negative effects of hydration via sugary sports drinks are high.
Sports drinks also generally do not contain enough electrolytes. Athletes lose 3.5 to 7 grams of sodium on a hot day, not the few hundred milligrams in most sports drinks or electrolyte powders (and it's difficult to find a drink with a decent dose of potassium or magnesium).
Well, it's your lucky day. You've come to the right place to learn more about hydration drinks that:
-Be free from sugar and artificial junk
- Be filled with the necessary electrolytes
- Be super handy (no chemistry or cleaning required)
Spoiler alert: mixing your water with Hydr8 checks all these boxes. But if you want to learn the ins and outs of hydration, why electrolytes are important, how much of each electrolyte you need, and the scientific evidence behind creating an ideal hydration drink, keep reading!
What does it mean to stay hydrated?
A definition of hydration? The act of drinking water. That's how most people use the term.
But I prefer the more functional, textbook-like definition: "maintaining adequate fluid in body tissues." Maintaining a proper state of fluid balance is the sacred purpose of hydration.
Most balancing of fluids is done automatically. Your body has many systems that do the hard work behind the scenes. Let me share some examples.
Examples of automatic fluid balance:
When you don't get enough fluid, your brain secretes antidiuretic hormone (ADH) to stop urinary fluid loss.
If you consume too much fluid, your brain suppresses ADH.
If you don't get enough sodium (sodium is also crucial for fluid balance), your kidneys secrete aldosterone to retain that mineral.
Thirst is another fluid balance system that works partly automatically. When you're dehydrated, receptors in your brain detect your declining blood volume and make you thirsty. If you drink something, the thirst disappears.
Because thirst is tightly regulated, drinking when you're thirsty is an excellent strategy for staying hydrated. But that's only half of the strategy.
Why electrolytes are important?
To stay hydrated, you need to consume both fluids and electrolytes. Most people get enough fluids, but are deficient in electrolytes.
The most important electrolytes that regulate fluid balance (or hydration) are sodium and potassium . Your status for both minerals determines the amount of water inside and outside your cells. But this is just the tip of the iceberg of why electrolytes are important. Let's learn more about the sodium-potassium pump to go deeper.
You are already familiar with the sodium-potassium pump because it is present in EVERY cell in your body. It is how cells use energy, communicate with each other and transport nutrients. The sodium-potassium pump is essential to our existence.
Why do you think electrolyte imbalances cause such troubling symptoms? (For example, endurance athletes with low blood sodium may experience confusion, sensitivity to light, lethargy, and even seizures.) That's because electrolytes are the oils that lubricate the machinery of life.
Even milder deficiencies can cause problems. The signs and symptoms of electrolyte deficiencies - cramps, bone density problems, elevated blood pressure, low energy - may be subtle, but they can also seriously detract from your quality of life. Let's talk about how to prevent those shortages.
Basic electrolyte needs
Most people don't get enough electrolytes. (Especially sodium.) But how much is enough?
Sodium needs
The FPS recommends limiting sodium intake to 2.3 grams per day to reduce the risk of cardiovascular disease. This is why many people fear salt
But data from the prestigious Journal of the American Medical Association shows that 4-6 grams of sodium per day is the sweet spot for minimizing the risk of stroke and heart attack. And 4-6 grams is just a starting point. If an athlete loses 7 grams of sodium through sweat, 4-6 grams per day will not be enough. People who sweat a lot, those who eat whole foods and people on a low-carb diet will need to increase that amount. Whole food diets are low in salt (unlike processed foods) and low-carb diets increase urinary sodium loss.
When otherwise healthy people complain of fatigue or a lack of energy, sodium intake is often a good place to start experimenting.
Potassium needs
Only 3% of the population reaches the Institute of Medicine's guideline of 4.7 grams of potassium per day . This guideline is based on the amount of potassium needed to prevent high blood pressure and kidney stones.
Often sodium is blamed for high blood pressure, when the real culprits are often insufficient potassium and lifestyles that cause obesity. Cut out sugar, aim for 3.5-5 grams of potassium per day with a diet-oriented approach, and you will often solve the real problem.
Magnesium needs
Magnesium is an essential mineral best found in dark leafy greens. When people are deficient in magnesium (perhaps 30% of the population), they are at higher risk for osteoporosis, heart disease, chronic inflammation, and many other conditions.
Based on the available data, most people should aim for 400-600 mg of magnesium per day . This is slightly higher than the standard recommendation, but there are no downsides to getting some extra magnesium. Our Hydr8 servings already contain 250 mg Magnesium =)
Other electrolyte needs
I will briefly discuss the other electrolytes:
Aim for 1 gram of calcium from dietary sources. (Calcium supplements have been linked to a higher risk of cardiovascular disease.)
Don't worry about phosphorus. Most people ingest too much.
Don't worry about baking soda. You produce it naturally.
Don't worry about chloride. It is found in table salt along with sodium.
Now that we've covered the electrolyte needs, let's make a drink.
Elements of a good hydration drink
There are three main elements of a good hydration drink:
- The right electrolytes
- Ease
- Taste
Let's dive deeper into each of these.
#1: The right electrolytes
After reading the previous section, you shouldn't be surprised that I recommend sodium , potassium , and magnesium for your hydration drink. But how much of each should be present?
You need at least one gram of sodium (the amount in each sachet of Hydr8) to reach your baseline intake, without considering significant fluid loss through sweat. For people who consider health, relying on the salt spreader is not enough. Your electrolyte drink should carry some weight.
We also add 375 mg of potassium and 250 mg of Magnesium to each sachet of Hydr8 . In addition to a diet rich in electrolytes, these doses are intended to "refill" you and prevent deficiencies.
#2: Convenience
If you're a DIY enthusiast, you could mix water, salt, potassium chloride powder, magnesium bisglycinal powder, and lemon to make a homemade electrolyte drink.
Or you could place a sachet of Hydr8 in your water bottle, shake and sip. No fuss, no mess, just salty goodness.
#3: Taste
Speaking of salty goodness, did I mention Hydr8 ? Just kidding, of course. My main point is that it's easy to form good hydration routines when your electrolyte drink tastes good. I will inform you about Hydr8's flavor options.
We have a variety of fruity flavors - Blueberry Boost or Charged Cherry !
