Words of WeLLness: Hydration

By Taryn Cooper Wellness Manager

Hydration is something we all know is important, especially in the summertime. So important, in fact, that we’re always reminding each other, “Stay hydrated!” “How are you doing on water? You staying Hydrated?” and the subreddit r/HydroHomies has 1.2 million members discussing hydration and water consumption. During all this discussion about staying hydrated and drinking enough water, how often does the topic of electrolytes come up? Sugar (gasp!) and its importance to hydration? That maybe you’re drinking too much water and it’s going right through you? I would like to talk about these topics in the hopes that we’re all finding ways to stay truly hydrated through the summer.

Signs of dehydration: fatigue, lethargy, headache, dizziness, dry lips, passing small amounts of urine infrequently, muscle weakness

Electrolytes help your body regulate chemical reactions and maintain the balance of fluids in and outside of cells, and sugar (glucose) works together with sodium in your small intestine to transport water and electrolytes to your cells. During the summer, when we’re sweating more than ever, we’re losing electrolytes in our sweat, and need to replenish them. Guzzling water all day, often times on an empty stomach, may be doing more harm than good, and if you notice that your urine is clear, this is often a sign of inefficient or over-hydration. As we learn more about how water is used by our bodies, more medical professionals are suggesting that we focus on electrolytes and getting them in various different ways. Here are some great ways to make sure you’re getting, and staying hydrated:

Electrolyte supplements: There are many ways to supplement electrolytes, and we carry a couple of products here.

1 - Trace Minerals Electrolyte Stamina Gummies contain electrolytes, coconut water, and sugar, all of which work together to keep you hydrated. These are great for people who have no trouble drinking water throughout the day, but would like a little bit of help to stay hydrated. o Potatoes have potassium and sodium in their skin and contain carbohydrates that convert to glucose in our digestive tract. So keep the skins on and enjoy your spuds all summer long! o Green vegetables including broccoli, spinach, kale, and romaine are high in electrolytes such as calcium, magnesium and potassium. o Watermelon is full of water, as well as potassium and glucose. o Milk. I know, I know. I grew up in a dairy community, and even I think it’s weird when people drink plain milk (sorry!). They’re definitely on to something though. Milk has been shown to be more hydrating than water. It contains lactose, a natural sugar, as well as sodium; and the protein and fat in milk slow stomach emptying, giving the body more of a chance to absorb the electrolytes and water contained in the milk.

2 - Liquid IV uses the relationship between sodium and glucose for hydration. They use a precise ratio of sodium, potassium and glucose which is why their powder comes in packets rather than a canister; guaranteeing that you will get exactly what your body needs to hydrate itself. These are great for people who have trouble drinking water, athletes, and folks who work physical jobs.

3 - Ultima Replenisher has all of the electrolytes, but no sugar, using stevia instead. While it will not hydrate as efficiently, it is still great for hydration. It has a broader range of electrolytes and minerals than the products from Trace Minerals and Liquid IV. This product is great for folks who are watching their sugar intake, as well as folks who have trouble drinking water.

Whole food sources: There are many foods that you can add to your diet during the summer time to help stay hydrated.

Drinking water - with food! It has been shown that drinking water on an empty stomach often leads to poor absorption, and the water goes right through your digestive system. Stay hydrated out there!