Hydration & Electrolytes
Drink more water.
It’s always on your to-do list. Or maybe it is on your regret list.
Drinking water can so easily become one of those things we nag ourselves or others about, but do you know why it is so important? You can go weeks without food but only days without water. It makes up 55-60% of our total body mass and plays numerous roles in the function of our body:
Transports nutrients
Hydrates our cells
Moistens oxygen for easier breathing
Absorbs shocks to bones, joints, and organs
Regulates body temperature
Helps remove wastes and flush toxins
Lubricates joints
Maintains normal electrical properties of cells
Have I convinced you yet as to why proper hydration is so important?
Here is how to figure out how much water you should be drinking daily and why you may not always be hitting that goal.
Formula:
Divide your weight in pounds by 2 = Total number of ounces of water needed daily
If you are meeting your daily hydration goal but still feeling thirsty or experiencing other signs of dehydration, you may need electrolytes. Let's take a deeper look.
Early Signs of Dehydration:
Fatigue
Anxiety
Irritability
Depression
Cravings
Cramps
Headaches
Mature Signs of Dehydration:
Heartburn
Joint Pain
Back Pain
Migraines
Fibromyalgia
Constipation
Colitis
Okay - got it. But what if I’m still thirsty? What are electrolytes?
Electrolytes are minerals which are found in our blood, sweat and urine. When these minerals dissolve in a fluid, they form electrolytes — positive or negative ions used in metabolic processes.
Types of electrolytes:
Sodium: helps balance fluids in the body and is necessary for muscle and nerve function
Potassium: helps regulate heart and blood pressure, aids in transmitting nerve impulses, necessary for muscle contraction
Chloride: helps balance electrolytes to maintain a healthy pH, essential to digestion
Calcium: key component of bones and teeth, important for movement of nerve impulses and muscles, contributes to blood clotting
Magnesium: important to production of DNA/RNA, nerve and muscle function, helps maintain heart rhythm, regulates blood glucose levels, and supports the immune system
Phosphate: strengthens bones and teeth, helps cells produce energy needed for growth and repair
Bicarbonate: helps your body maintain a balanced pH, regulates heart function
(Healthline. (2018, May 30). How to Prevent an Electrolyte Imbalance. https://www.healthline.com/health/food-nutrition/how-to-prevent-an-electrolyte-imbalance)
These electrolytes are used by the body for proper nerve and muscle function, balancing our systemic pH, carrying electrical current, and keeping us hydrated. They are also responsible for escorting water into and out of our cells. When our cells are not properly hydrated, it results in cellular dehydration which is “the primary etiology of degenerative disease.” (Batmanghelidj, 2008).
So how can you tell if you might be deficient in electrolytes? If you experience twitching of the eyes or any of your facial muscles, nausea, lethargy, or fluid retention, you may be deficient in electrolytes.
If you experience any of the dehydration symptoms listed above, try the following tips (from the Nutritional Therapy Association):
Sea salt: Sea salt contains calcium, magnesium, potassium, and sodium that help you better absorb and utilize your water. Add a pinch to your water! Other natural electrolytes can be found in lemons, coconut water, leafy greens, and bananas.
Don't chug: The body can only absorb so much water at a time. You will be able to absorb more efficiently if you take small sips over a longer period of time.
Drink most of your water away from meals: Sipping a little bit of water with meals is fine, but try to consume most of your water away from meals to avoid diluting stomach acid and negatively impacting your digestion.
Don't overdo it: Consuming too much water can be just as problematic as not getting enough. Follow your thirst cues but avoid drinking more than 1 gallon per day.
Be mindful of diuretics: Some beverages widely marketed in the U.S. contribute to our country's overall lack of hydration. The #1 worst offender (by far) is carbonated soft drinks, but others include fruit juices, beer, wine, coffee, and some teas. If you drink 8oz of any of these, add 12-16oz of water to your daily intake.
If participating in strenuous physical activity, keep an eye on urine color. It should be clear to straw-colored, not darker. A general rule of thumb is to drink 4-6 ounces of fluids for every 20 mins of physical exertion.
If you are experiencing any mature signs of dehydration, please seek the help of a doctor.
As always, if you have any questions, please leave a comment below or reach out to me directly!
Warmly,
Jennifer