How to Tell If You Need Electrolytes, Not Just Water

The nation has already experienced several heat waves this year, prompting many people to increase their water intake. While nothing beats a cold glass of water to quench your thirst, there are also times when electrolyte supplements may be prudent. Here is a look at the science behind this hydration strategy.  

When Water is Not Enough to Prevent Dehydration

The record-breaking heat this summer has naturally raised the threat of heat-related health issues. These issues include complications such as dehydration, muscle cramps, heat exhaustion, heat stroke, and death. Signs of dehydration include dark urine or less frequent urination, fatigue, dry mouth, dizziness, elevated heart rate, and headache.

Making up approximately 60% of a person's overall body weight, water is crucial for many physical functions. The average human body loses between eight and 12 cups of water a day through normal body functions, such as sweating, bowel movements, and metabolic processes.

During hot weather, the body loses even more water as sweating increases. In addition to the loss of water, the body will also sweat out essential electrolytes such as potassium, sodium, magnesium, and calcium. A drink containing electrolytes or an electrolyte supplement will work to replenish these crucial stores when water will not cut it.  

Health care experts note that proper hydration may often require the use of an electrolyte supplement in addition to plenty of water. The need for electrolytes is even more pronounced if you are exercising or working outdoors during times of heat.

How do you know that your body may require more than just water? Times that may require the help of electrolytes include if you are sweating so much that it leaves behind a salt residue, weather that features both heat and high humidity, outdoor exercise that lasts more than an hour, and if you have recently been sick.

Different Electrolyte Replacements

There are three primary electrolyte replacement categories. Hypotonic powders are best for rapid rehydration because they absorb the fastest and contain the lowest amount of carbohydrates. You will find these in diluted sports drinks and coconut water.

Isotonic electrolytes are what most people know as Gatorade and Powerade. These are engineered to align with the natural amount of salt and sugar in the bloodstream, providing the most balanced absorption.

Lastly, hypertonic electrolyte solutions are heavily concentrated. While these are designed to absorb slower, they are also the best option if you require maximum electrolyte replacement. Examples of hypertonic electrolyte products include recovery drinks and high-strength supplements.

In addition to being strategic with your fluid intake, you can also guard against heat-related illnesses by moving inside during the peak afternoon heating hours, wearing sunscreen and UV-protective clothing, and seeking out shade when outdoors. The bottom line is that with the frequent waves of extreme heat still likely this summer, now is the time to begin considering how electrolytes may be beneficial

Weather changes fast, so help your community stay prepared. Share this story with friends, family, or your group chat, and keep your forecast in the now with Weather Forecast Now.