How to Stay Hydrated: Water vs. Electrolyte Drinks

On a hot day, it’s common to crave a gulp of water or an electrolyte drink, but do you know which is the best choice to stay hydrated? As per Matthew Levy, an associate professor of emergency medicine at Johns Hopkins, achieving hydration is all about a balancing act.

Aside from water, you also lose electrolytes, crucial minerals also called salts, when you sweat. These salts play a critical role in various bodily activities. Consuming a sufficient quantity of fluids regularly is crucial to keep your body functional, particularly during extreme heat.

For most people, drinking water is probably ample if they’re maintaining a balanced and nutritious diet, Grant Lipman, an emergency physician and chief medical officer of the GOES Health outdoor safety app, points out. It’s recommended to start the day well-hydrated, by having a couple of glasses of water before heading out, especially when planning to spend extended periods outdoors. However, overloading on water might be ineffective and lead to frequent bathroom visits.

It’s advisable to avoid sugary, caffeinated drinks or alcohol for hydration as these could exacerbate dehydration.

If you’re anticipating strenuous exertion or extended exercise outdoors in the heat, opt for an electrolyte drink in addition to water. Electrolytes lost through sweating cannot be traditionally replaced with just water. However, it’s essential to verify the sugar and caffeine levels before consuming electrolyte drinks.

Yet, moderation also applies to electrolyte drinks, as too many may still dilute your body’s concentration. According to the Cleveland Clinic, one or two drinks are generally sufficient for most people.

It’s individualistic; hydration varies person to person. Those with complex medical conditions or on medication should consult their health care providers regarding appropriate hydration strategies.

Vocabulary List

1. Electrolyte /??l?ktr??la?t/ (noun): Minerals in your blood and other body fluids that carry an electric charge.
2. Exertion /???z??r??n/ (noun): Physical or mental effort.
3. Dehydration /?di?ha??dre???n/ (noun): The condition that results from excessive loss of body water.
4. Exacerbate /???zæs?r?be?t/ (verb): To make a problem, bad situation, or negative feeling worse.
5. Strenuous /?str?nju?s/ (adjective): Requiring or using great effort or exertion.
6. Anticipating /æn?t?s??pe?t??/ (verb): Expecting or predicting something to happen.