HOW TO REGAIN WATER & ELECTROLYTE BALANCE
According to the Natural Hydration Council, 1 in 10 patient consultations for tiredness and fatigue are attributed to dehydration.
Whenever you sweat, whether you’re taking a cardio class, hiking or sitting in a sauna, it’s important to hydrate throughout the day. Once you feel thirsty, you’re already dehydrated.
But even mild dehydration can have effects on the body, including mood changes, muddled thinking, and a decrease in athletic performance.
The trouble is, you may not realize you’re even mildly dehydrated until it’s too late, because you may not always or immediately.....experience the feeling of thirst.
Which can be problematic if you can’t rely on feeling thirsty to stay properly hydrated.
What are the most common signs of dehydration?
Here are a few common dehydration symptoms and what to do if you experience them.
1. You’re urinating less often, or urinating a darker color
When you’re dehydrated, your kidneys tell your body to retain water. That means you have less water in your urine, which causes it to become darker in color.
I always told my kids, the lighter the color of your urine, the more hydrated you are. Clear to pale yellow urine (like lemonade) means you’re well hydrated, while darker, more amber yellow urine (think: apple juice) could indicate dehydration.
2. You feel your heart is racing
When you’re dehydrated, you lose blood volume, which causes your blood to get thicker. That makes it harder for your heart to supply that blood to your muscles. As your heart works harder to pump that blood, your heart rate increases. A racing heart sometimes is hard to notice if you’re in the middle of a hard workout... if you notice palpitations, it’s time to rest and rehydrate.
3. You start feeling lightheaded or dizzy
Dehydration can cause your blood pressure to drop, which can reduce oxygen flow to the brain, which results in dizziness or lightheadedness.
4. You have a persistent headache
Along with feeling dizzy, you might find that your head begins to ache. This is caused because the brain is made up mostly of water, when you lack proper hydration, the brain can shrink and pull away from the cranium, which can cause pain in the form of a headache.
5. You feel tired or fatigued
If you recognize any of these dehydration symptoms, your first reaction may be to immediately chug several glasses of water, yet that’s not the best way to rehydrate.
Electrolytes are crucial to hydrate the body, maintain nerve and muscle function, and balance blood pressure.
To maintain optimal hydration, you must consume those electrolytes: sodium, potassium, magnesium, and calcium ....along with your water.
You can also achieve the right electrolyte balance by getting some of your water from fruits and vegetables. Cucumbers, for example, are 95% water and a kiwi has as much potassium as a medium banana.
Overall, it’s important to stay ahead of your hydration. Make an effort to continuously sip away at water and electrolyte-rich drinks throughout the day, rather than once you begin to notice the signs of dehydration.
A great starting place is to drink half of your body weight in ounces throughout the day. If you are active and/or live in a hot climate, you may need to increase your water consumption.
Another efficient way is to eat “water- and electrolyte-rich foods” before and after a workout
A few examples:
Bell peppers
Spinach
Kale
Kiwi
Bananas
Nuts
Dates
Seeds
Better yet, make a delicious smoothie with leafy greens, bananas, almond butter and coconut water. Many times I grab a Zero vitamin water as I leave the hot yoga studio and follow up with a protein shake when I get home. Throwing some seeds or nuts on your salad is an easy add.
Another hack, when you may not want or need to add more carbs or sugar that are typical in sports drinks are Nuun Tablets
Nuun tablets have a light flavor and no sugar. I usually throw in a half tablet in my hydration pack before a hike or in my water bottle.
The key is you should replace your electrolytes, particularly if it's hot and humid and you are sweating quite a bit.
Daily requirements for a healthy adult who weights around 150 pounds
Sodium: 1,500 milligrams
Potassium: 4,700 milligrams
Chloride: 2,300 milligrams
This blog was inspired by a question asked during our WEDNESDAY WISDON ZOOM CALL… typically, if you are wondering about something…you’re not alone!!
