It’s no secret that water is the foundation of life as we know it. Without water, humans can only survive for a matter of days. Approximately 55%–75% of the human body is made up of it, depending on your age and body composition.
Water is essential for vital bodily processes, including temperature regulation, joint lubrication, and cellular functioning. Unfortunately, water alone just isn’t enough!
Essential minerals, also known as electrolytes, maintain nerve function, muscle performance, and fluid balance. Some notable ones to be aware of include sodium, potassium, and magnesium. We’ve discussed everything you need to know in our other article “What Are Electrolytes And What Do They Do?”.
When our bodies use or lose more fluid than we take in, we become dehydrated. This occurs when we lose vital body water and essential electrolytes! Think of it as a double hit where our body can’t function as intended and slowly grinds to a halt.
Fortunately, we have different ways to replenish lost electrolytes and water using natural sources and ready-made supplements. In this article, we’ve discussed how to replenish electrolytes effectively to restore normal bodily function and get you back to your best in no time at all!
Why Do We Lose Electrolytes?
Our bodies are incredible adaptive organisms that are designed to survive. Every day we wake up, we’re constantly working to maintain our levels of water and electrolytes through natural processes. However, these don’t work as well in certain situations.
We primarily lose electrolytes through sweat, urine, and other bodily fluids. During intense activity, especially in hot and humid environments, these losses become much more significant.
Our sweat rate increases in an attempt to regulate our body temperature, meaning vital electrolytes such as sodium and chloride are lost in large quantities. During illness, conditions such as vomiting and diarrhea cause rapid depletions in both fluids and essential minerals.
Diuretic medications used to treat health conditions such as high blood pressure or to drop weight for combat sports increase our urinary losses, also increasing our electrolyte losses. Even everyday factors such as poor dietary choices and inadequate fluid intake can gradually add to these losses.
In each of these cases, we lose vital water and electrolytes, become dehydrated, and stop functioning normally.
This is why it's so important to learn how to replenish our electrolytes effectively from the sources mentioned below. If you want to keep your body operating at its best, you'd better get a pen and paper and start taking some notes!
When Do We Need To Replenish Electrolytes?
So, replenishing electrolytes becomes critical when our bodies lose fluid at a rate that outpaces our intake, especially when we become dehydrated. However, how do we know when to replenish them?
As a rule of thumb, if we’re experiencing fluid loss, our water and electrolyte levels need to be replenished. The right amount depends on the specific situation and symptoms experienced.
These are some of the key situations:
-
Hot And Humid Conditions — In high temperatures, we sweat more in an attempt to cool down. This is especially important when exercising and working outdoors or spending extended time in saunas and steam rooms.
-
Extended Exercise — Activities lasting over 60 minutes, particularly high-intensity endurance sports, deplete our electrolyte stores through prolonged sweating.
-
Illness — Gastrointestinal illnesses, causing symptoms such as vomiting and diarrhea, cause rapid loss of fluids and electrolytes.
-
Certain Medications — Diuretic medications commonly used to treat health conditions such as high blood pressure and to make weight in combat sports drastically increase our urinary fluid losses.
One of the earliest and most obvious signs that we’re dehydrated is thirst. Think about a time when you felt like you needed a drink and couldn't focus properly. You were probably dehydrated. This is an easy way for our body to tell us that we’re not giving it what it needs to function.
Some other common symptoms or warning signs include:
-
Dry mouth.
-
Persistent headaches.
-
Dizziness and fatigue.
-
Darker Urine.
-
Urinating and sweating less frequently.
-
Feeling fatigued and confused.
-
A rapid or irregular heartbeat.
-
Muscle cramps.
Recognizing these symptoms early so you can replenish your electrolyte levels promptly is vital to get your body back on track. Luckily for you, we’ve discussed how to replace electrolytes quickly so that you don’t need to worry.
How To Replenish Electrolytes Effectively
Mild dehydration doesn’t necessarily mean that you need to seek immediate medical attention. Of course, if you’re severely hydrated and can’t function, this might not be the case. Always consult a qualified healthcare professional if you’re unsure. Here’s how to get more electrolytes using different foods and drinks.
Natural Foods And Drinks
It’s no secret that water can help maintain hydration. Drinking small and often while maintaining a high-quality dietary intake may be enough in normal situations. However, we’re discussing how to get electrolytes naturally in the specific situations above.
For those of you who don’t require hospital treatment, healthcare professionals may recommend dietary changes to balance your electrolyte levels. An important thing to remember is that fluid can come from food and drinks. Many electrolyte-containing foods can be easily consumed as part of your normal dietary intake.
Table 1: A table to show the best food and drink electrolyte sources.
|
Electrolyte |
Best Natural Sources |
|
Sodium |
|
|
Potassium |
|
|
Magenisum |
|
|
Calcium |
|
Commercial Sports Drinks
In today’s modern health and fitness world, commercial sports drinks dominate the market. Look around and you’ll see recreational gymgoers and high-level athletes sipping their favorite sports drinks, or in some cases, the ones they’re sponsored by.
While they provide ready-made electrolyte solutions to help your hydration needs, many of them are packed full of artificial flavors, preservatives, colors, and added sugars. Of course, you can use them if you like. But you need to be aware of the potential negative health effects, especially in populations looking to manage their weight.
Ready-made commercial sports drinks may be warranted in situations where you have no other options and you need a quick solution to your hydration problems. However, electrolyte supplements and homemade water drinks could also be the answer you’re looking for.
Electrolyte Supplements
Electrolyte supplements such as pre-made packets and pills offer convenient hydration solutions without the added extras commonly included in commercial sports drinks. You can also mix them in with some of the natural drink options listed above or as part of the homemade electrolyte drinks we’ve discussed below.
If you’re looking for a high-quality electrolyte powder with no added sugar, colors, preservatives, and flavors, our sugar-free electrolyte mixes offer a perfect solution. Something that sets DASH Hydrate apart from other brands is the amount of sodium per serving (240mg) and potassium, vitamin C, and Vitamin B12. We go above and beyond to get people the amount they actually need for their hydration needs, rather than including the minimal amounts required.
Detoxify - Antioxidants from Vitamin C
Activate - Energy from Vitamin B12
Support - Rapid absorption & cellular uptake of Potassium & Sodium
Hydrate - Just mix with water!
If you’re looking for a cost-effective hydration solution packed full of science-backed doses, check out our different flavor options. We guarantee you won’t be disappointed once you’ve seen how they can be used to optimize your health and wellness.
Homemade Electrolyte Water Drinks
Homemade electrolyte water drinks are water-based hydration drinks containing added electrolytes and minerals using natural foods and fluids. Some may contain added carbohydrate and sugar, which can be adjusted based on your hydration needs.
In a separate article, we’ve discussed some amazing DIY recipes you can make from the comfort of your own home. Check out our article “How to Make Your Own Electrolyte Water Drinks.” In this, we’ve also looked at how to add electrolytes to water, giving you everything to get started.
The best thing about homemade electrolyte water drinks is that there's really no end to the wonderful ingredient combinations you can use. Whether you’re using purely natural ingredients or adding your favorite electrolyte packet, you can customize your intake exactly as you need.
How To Get Electrolytes Safely
The right answer on how to get electrolytes should depend on your needs and current situation. Monitor the symptoms discussed, listen to your body, and use the options above. Remember, sometimes keeping things simple is the best way forward.
As always, use a sensible, science-based approach to determine your needs. Our hydration articles are meant to give you some starting education on how to keep hydrated and maintain optimal functioning. It’s up to you to go away and put the theory into practice.
Whether you’re a first responder working long hours or an everyday person working hard in the heat, you’ll need extra electrolytes to maintain optimal health and wellness. Put your body and your health first and start to enjoy the amazing benefits that optimal hydration offers.
Our DASH Hydrate electrolyte mixes are one of the best pre-made packet options to keep your fluid and electrolyte needs in check. Mix them with water or other natural ingredients, consume as needed, and perform to the best of your ability!
