Staying hydrated is crucial for our health, but did you know that water alone might not always do the trick? That’s where electrolytes come into play. They are minerals in your body that have an electric charge and are important for keeping everything running smoothly. They help with muscle function, regulate pH levels, keep you hydrated, and support nerve function. While conventional medicine doesn’t give this topic much light, functional medicine considers electrolytes as a key player in the health foundation of hydration.
Why Add Electrolytes to Your Water?
When you sweat from exercise and hot weather or lose fluids when you’re sick, you’re not just losing water; you’re also losing electrolytes like sodium, potassium, magnesium, and calcium. If you only drink water, you might not be replacing these essential nutrients. This can lead to dehydration, even if you’re drinking plenty of fluids.
How to Add Electrolytes to Your Daily Routine
Here are some easy ways in functional medicine to ensure you’re getting enough electrolytes:
1. Eat Electrolyte-Rich Foods
Incorporate foods into your diet that are high in electrolytes. Bananas, dairy products, leafy greens, and nuts are all great options.
2. Use Electrolyte Tablets or Powders
There are many products on the market that you can add to your water. These often come in the form of tablets or powders and can be a convenient way to boost your intake. Here are some common brands, with their pros and cons.
- Nuun Tabs: contains salts, vitamins and 1g sugar per tablet. They can have other added ingredients for flavor and purpose depending on the product, but are 3rd party tested.
- LMNT: Made from a company known for pure sea salt, they have salt replacement figured out without the sugar.
- Buoy Hydration Drops: the new kid on the block for electrolytes is offering a clean liquid squeeze supplement that you can add to any drink. Using natural sea salt ingredients allows for 87 micronutrients and trace minerals. With zero sugar and zero calories, it’s a great choice for the health-conscious, but we think “flavorless” depends on the person’s palate!
3. Make Your Own Electrolyte Drink
You can create a homemade electrolyte drink with simple ingredients like water, lemon juice, salt, and a sweetener like honey.
4. Coconut Water
This natural beverage is low in calories, free of additives, and packed with electrolytes. It’s a great alternative to sugary sports drinks.
5. Electrolyte-Infused Waters
Some bottled waters come with added electrolytes. These can be a good option if you’re on the go and need a quick hydration boost, but watch out for unnatural additives or added sugars that can stack up.
5. Mineral Waters
Real mineral water contains, well, minerals! Real mineral water examples would be Mountain Valley, San Pellegrino, or Gerolsteiner. Brands like La Croix or other seltzer waters don’t have minerals unless they get added. Watch out for the growing concern of PFAS in your mineral water.
6. IV Infusion
For a more severe case of dehydration, a hydration IV infusion with electrolytes is an effective method to quickly restore the body’s fluid balance and address electrolyte imbalances by delivering fluids directly into the bloodstream. This method is particularly beneficial for those experiencing severe dehydration or conditions leading to significant electrolyte loss, such as intense physical activity or illness.
When Should You Use Electrolytes?
It’s not necessary to load up on electrolytes all the time. They are most beneficial during:
- Intense Exercise: If you’re working out for more than an hour, especially in hot weather, adding electrolytes can help replace what you lose through sweat.
- Illness: When you’re sick, especially if you have vomiting or diarrhea, your body loses fluids and electrolytes rapidly.
- Hot Weather: High temperatures can make you sweat more, which means you’ll need to replenish electrolytes to stay hydrated.
- Low-Carb Diets: These diets can cause your body to shed water and electrolytes, so it’s important to find ways to add them back in.
- Chronic Illness: Illnesses such as POTS and IBD pose unique challenges faced by individuals managing their condition. Healthcare professionals recommend those with chronic illness give themselves baseline condition support through hydration and electrolyte replenishment.
Remember, while staying hydrated is key, balance is also important. Too much of anything, including electrolytes, can be harmful. Listen to your body, and if you’re ever unsure about your hydration needs, consult with a certified functional medicine practitioner.
By incorporating electrolytes into your daily hydration routine, you can help your body maintain the right balance of fluids and stay energized throughout the day. Whether you choose to eat foods rich in electrolytes, use supplements, or drink naturally infused beverages, there are plenty of options to suit your lifestyle and keep you feeling your best.
Our licensed naturopathic doctor and experienced functional medicine practitioner offers comprehensive functional medicine consultations in Meridian / Boise, Idaho. Free discovery calls are available!
