10 Things You May Not Know About Hydration
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Time to read: 9 min
Hydration seems to be on everyone’s mind these days—from “Nature’s Gatorade” to oversized Stanleys to ultra-high sodium electrolyte packets, it feels like everyone is focused on staying hydrated. When it comes to hydration, electrolytes reign supreme. But what exactly are electrolytes, and why are they so essential?
Think of electrolytes as your body’s best conductors—keeping your energy steady, your muscles moving, and your internal systems in harmony. Whether you’re an athlete, a busy parent, or just someone trying to stay hydrated, understanding electrolytes can make a big difference. So, grab a glass of (mineral-rich) water, and let’s explore some surprising facts about hydration and electrolytes, along with why these powerful minerals are essential for everyone, impacting everything from brain function to your heartbeat.
Up to 98% of Americans do not meet the recommended intake for key electrolytes
10 Things You May Not Know About Hydration
1. Water alone is not hydrating
There was a time when people could rely solely on water to keep hydrated thanks to naturally-occurring minerals found in spring and well water. Today, hyper-filtration methods like reverse osmosis and distillation strip these minerals, reducing water's ability to hydrate effectively. This applies to bottled water, home filters, and even some tap water.
2. Electrolytes do way more than just hydrate
While most people associate electrolytes with hydration, they are also crucial for muscle function, nerve signal transmission, and maintaining pH balance in the body.
3. You probably have an electrolyte imbalance
Most Americans (98%) fail to meet the recommended intake for potassium, while well over half of the population (67%) does not meet the intake for magnesium—both essential electrolytes for health.
4. Food can hydrate or dehydrate you
Approximately 20% of our daily water intake comes from solid foods, especially fruits and vegetables rich in water and minerals. On the other hand, highly processed foods high in salt and/or sugar can dehydrate you.
5. Over-hydration can be dangerous
Drinking too much water without replacing electrolytes can lead to hyponatremia, a condition where sodium levels drop dangerously low, causing symptoms like headaches, confusion, and in severe cases, seizures.
6. Caffeine doesn't always dehydrate you
Although caffeine has a diuretic effect, moderate consumption (2-3 cups per day) wont necessarily dehydrate you, since regular coffee drinkers may develop a tolerance to its diuretic effect as the body adapts over time.
7. Cold water is better for rapid hydration
Cold water is ideal for rapid hydration and cooling down during hot weather or after workouts, while warm water is better suited for digestion, relaxation, at detoxification.
8. Dehydration can increase in the winter
Winter can be more dehydrating than summer due to dry air from outdoor conditions and indoor heating, increased fluid loss through breathing, and reduced thirst. Sweat evaporates faster in cold weather, making dehydration less obvious.
9. Your hydration needs vary daily
Factors like weather, physical activity, diet, and even stress can influence how much water your body needs each day, making it important to adjust your intake accordingly.
10. Electrolytes can effect your mood and sleep
Electrolyte imbalances can influence your brain function, including mood and slep. Proper hydration is essential for maintaining optimal cognitive function and can reduce anxiety and stress, while improving sleep quality.
The Importance of Electrolytes
Electrolytes are vital minerals in your body that carry electric charges. These include sodium, potassium, calcium, magnesium, chloride, and phosphate. They are crucial for many different functions, including:
Hydration: Electrolytes help maintain the right balance of fluids between your cells and your blood. This is essential for hydration, especially during exercise or in hot weather.
Nerve Function: They are key to nerve signal transmission. This means electrolytes help your brain communicate with your muscles and other parts of your body, enabling movements and reflexes.
Muscle Function: Electrolytes like potassium and calcium are critical for muscle contractions, including the heart. A good balance supports healthy muscle function, prevents cramps, and supports overall muscle health. Read more about muscle health here.
pH Balance: Electrolytes help regulate your body's pH level (acid and base balance), which is important for overall bodily function.
Energy Production: Magnesium, an essential electrolyte, plays a key role in converting food into energy, influencing your overall energy levels and metabolism.
Detoxification: A proper electrolyte balance is essential for the body to eliminate toxins and metabolic wastes by maintaining kidney function, regulating fluid balance, and promoting lymphatic circulation.
Signs of Electrolyte Imbalance
Signs of electrolyte imbalance vary depending on which electrolytes are affected and the severity of the imbalance. Minor imbalances are common and manageable with diet and lifestyle changes, while major imbalances require immediate medical attention to prevent serious complications. Below are signs to distinguish between the two types.
Mild Symptoms (minor imbalance)
Muscle cramps: Small muscle spasms or twitches, particularly in the legs or arms
Fatigue: General tiredness or low energy levels
Headaches: Occasional mild headaches not accompanied by other symptoms
Thirst: Increased thirst can be an early sign of imbalance, particularly with sodium and potassium
Mild Symptoms (minor imbalance)
Irregular heartbeat: Palpitations or arrhythmias that can feel uncomfortable or even threatening
Severe cramping and weakness: Intense muscle cramps that can immobilize parts of the body, along with profound muscle weakness
Mental changes: Confusion, irritability, or difficulty concentrating
Nausea and vomiting: Persistent digestive issues that can further exacerbate dehydration
Too Much or Not Enough Sodium?
Since 1980, government dietary guidelines have consistently recommended limiting sodium intake to less than 2,300 mg per day (about one teaspoon of salt). This blanket recommendation aims to prevent conditions such as high blood pressure, heart disease, and stroke, which have been traditionally linked to excessive sodium consumption.
Rationale Behind Standard Recommendations
For some, high sodium intake can lead to water retention, which increases blood volume and elevates blood pressure. By keeping sodium intake below 2,300 mg/day, it's believed that people can better manage blood pressure and reduce the risk of cardiovascular disease.
However, it's important to note that sodium's effects vary from person to person. In the majority of people with normal kidney function and blood pressure, the kidneys are able to deal with wide variations in sodium intake without causing changes to blood pressure.
Salt Sensitivity
For those who are unable to deal with sodium fluctuations in their diet effectively, they may be "salt sensitive" and more likely to experience increased blood pressure with higher sodium intake. This affects around 25% of healthy people and up to 50% of those with conditions like hypertension, chronic kidney disease, or diabetes. For these people, high sodium intake can worsen symptoms, but the primary issue is often their underlying health conditions rather than sodium alone.
Increasing potassium intake can help people with salt sensitivity better manage sodium's impact on blood pressure. Potassium balances sodium in the body, aiding fluid regulation, reducing water retention, and relaxing blood vessels to lower blood pressure. With 98% of the population deficient in potassium, this imbalance is widespread and increases the risk of hypertension, especially in salt-sensitive individuals. Boosting potassium through diet or supplements can improve cardiovascular health and alleviate the strain sodium places on blood pressure.
Reasons for Inadequate Sodium Intake
- Whole food based diet
- Cooking at home
- Avoidance of processed foods
- Active lifestyle with high sweat loss
- Use of diuretics and medications
- Avoidance of salt
Factors Leading to Inadequate Sodium Intake
We've covered the segment of the population with true sodium sensitivities, where elevated dietary sodium poses a risk. However, on the other end of the spectrum, there is a group that may actually be underconsuming sodium. Individuals who follow healthy, whole food-based diets and regularly cook at home may unintentionally fall short on sodium intake for several reasons:
Lower Sodium in Whole Foods: Whole, unprocessed foods like fruits, vegetables, meat, and grains are naturally low in sodium, unlike processed foods that are loaded with added salt. This can lead to a reduced overall intake of sodium if people aren't adding enough salt during cooking.
Lack of Processed and Packaged Foods: Processed foods contribute around 70-75% of sodium intake in typical diets. By avoiding packaged and convenience foods, individuals significantly reduce their sodium intake, often without realizing they may need more.
Sodium Consciousness: Many people who focus on eating healthy are overly cautious about sodium and may add too little salt to meals. This can result in underconsumption, especially for those who are active and lose sodium through sweat.
Higher Activity Levels: People who exercise regularly likely need more sodium than less active people. Sodium is lost through sweat, and if these individuals don’t compensate by increasing sodium intake, they can easily fall short of their body's needs.
Emerging Evidence for Higher Sodium Intake
To further complicate the sodium discussion, emerging research that suggests the standard recommendations might be too restrictive for certain groups. This is particularly true for athletes and those with high activity levels that lose a large amount of sodium through sweat. Studies have shown that sodium intakes between 3,000-5,000 mg/day and even intakes up to 6,000 mg/day may be associated with the lowest risk of cardiovascular disease and mortality.
A More Individualized Approach is Needed
While sodium guidelines aim to prevent hypertension, emerging evidence shows that sodium needs vary based on individual factors. Many people with normal kidney function can tolerate higher sodium intake without affecting blood pressure, whereas salt-sensitive individuals and those with underlying conditions may need to be more cautious.
For some, sodium intake may be too low, particularly those eating whole-food diets and avoiding processed foods. Athletes and highly active individuals may require more sodium, especially to replace sweat losses and prevent dehydration. Research suggests that 3,000-6,000 mg/day of sodium might be optimal for healthy, active populations.
The key takeaway is that sodium intake should be personalized based on your health, lifestyle, and activity levels. Pay attention to how your body feels and any cravings you might have, as they can offer valuable clues. Signs like frequent muscle cramps, dizziness, fatigue, weakness, and headaches may indicate low sodium levels. Additionally, cravings for salty or carbohydrate-rich foods can also suggest a need for more sodium. Adjusting your intake based on these signals can help maintain the right balance for your body.
Best Sources of Electrolytes
Food sources:
- Coconut water
- Leafy greens
- Avocados
- Bone broth
- Bananas + oranges
Supplements:
- Electrolyte powders
- Electrolyte drinks
- Himalayan + Celtic sea salt
- Targeted mineral supplements
Sources of Electrolytes
Coconut Water
Packed with potassium and moderate amounts of sodium, magnesium, and calcium, coconut water is great for light hydration. However, it’s not high enough in sodium to fully replenish after heavy sweating or intense exercise, and keep in mind it contains naturally-occurring sugars.
Himalayan and Celtic Sea Salt
These salts are rich in sodium and chloride, with trace amounts of magnesium, calcium, and potassium. They’re excellent for replenishing sodium and chloride but fall short on potassium and magnesium, so you may need other sources for a complete electrolyte balance.
Leafy Greens
Leafy greens are high in magnesium and potassium with small amounts of calcium. They’re nutrient-dense and hydrating, supporting muscle and nerve function, but because they’re low in sodium, they’re not enough to replenish electrolytes after intense workouts.
Bone Broth
Bone broth is rich in minerals because it's made by simmering bones and connective tissues, which releases these nutrients into the broth. It's high in sodium, potassium, calcium, and magnesium, making it a great source of electrolytes.
Citrus
Citrus fruits like oranges and grapefruits provide potassium, calcium, and small amounts of magnesium. While hydrating and refreshing, their low sodium content means they’re not ideal for heavy sweat losses.
Avocado
Avocados are loaded with potassium, some magnesium, and trace amounts of sodium. They’re excellent for heart health and rich in healthy fats, but they need to be paired with a sodium source for full electrolyte support.
Electrolyte Supplements
Look for a balanced mix of essential electrolytes like sodium, potassium, magnesium, chloride and calcium, with minimal added sugars and no artificial ingredients. Choose blends that match your activity level, ensuring proper sodium content and high-quality, bioavailable forms of electrolytes for optimal hydration.
Hydration Hero is a superfood blend for daily hydration, offering electrolytes in their optimal form, along with mineral-rich superfoods that further promote cellular hydration.
Hydration goes beyond just drinking water—maintaining the right balance of electrolytes is essential for overall health. Since many water sources lack key minerals, electrolyte imbalances are common. To stay properly hydrated, it's important to adjust your intake through diet or supplements, especially if you notice symptoms like cramps or fatigue. By tuning in to your body’s signals and personalizing your electrolyte intake, you can support optimal hydration and overall well-being.
Author: Ashley Lizotte, MS
Ashley is one of the co-founders of Farmana. She has her Masters in Nutrition and has spent nearly 20 years of her career in the health and wellness industry, working closely with functional medicine practitioners to formulate therapeutic dietary supplements and develop treatment protocols. Ashley spends most of her time perusing the local farmer's markets, perfecting her sourdough, working out, tending to her garden, trying new recipes, and going on long walks with her Wirehaired Vizsla, Birdie. 🐶
