photo courtesy Pixabay
By Elizabeth Magee, LRD
Who out there is drinking enough water? I know I’m not. It seems harder for me in the cold, winter months to keep my intake up. I’m not coming in the house hot and sweaty, dying of thirst. I’m usually freezing and want to get inside and get under a blanket as fast as possible.
I try to be proactive, carrying my water bottle wherever I go. But the only way I’m chugging water seems to be if I’m in a hot yoga class (counting the minutes until its over). This then leads me to wonder if I’m sweating profusely in a giant sauna after working out – should I be drinking more than just water after sweating so much? Do I need to replenish the electrolytes I’m likely losing? The message from the beverage aisle at any grocery store seems to be "Yes." There’s an abundance of options out there promising to rehydrate us. There are even businesses popping up encouraging IVs as a form of getting all things hydration, specifically electrolytes.
How important are electrolytes?
Electrolytes keep fluids balanced in our body—along with many other things. The ones we are mostly concerned with are sodium, magnesium, potassium, and chloride. We can easily get these from enjoying a balanced diet, and that’s good enough for most of us.
Now, endurance athletes may need to replenish with supplements. This is not a terrible idea if you’re sick for a long period of time, losing fluids, or maybe not keeping your intake up. As a general rule, if you’re exercising for more than an hour or if it’s hot outside and you’re sweating a lot, an electrolyte drink may be advised. As we age, we are more prone to dehydration, so our electrolyte needs could be affected by this.
Some lightly salted nuts and a glass of water could be a great way to replace lost electrolytes. Milk is an excellent option as well. Drink water right away when you get up to help avoid dehydration. Remember that fruits and veggies contain water, too, and can help keep you hydrated while providing nutrition as well.
If you choose to supplement on occasion, remember that some of these drinks or powders may contain added sugar, extra carbs and calories. So based on your needs and conditions you may have, take that into consideration!
I just might start treating myself after surviving a hot yoga class and stick to water otherwise!
Elizabeth Magee is a licensed registered dietitian. Her posts appear monthly on OYT.
Other popular posts from Elizabeth:
Getting a handle on gut health
Navigating a life-changing diagnosis