Don’t just drink water, hydrate properly!
Don’t skip the electrolytes…
As summer wraps up and school begins, let’s talk about hydration. This is especially important as fall sports start and the weather begins to lend itself to more time outside…Unless you live in the Washington DC area like I do and summer often has an October reboot.
Our bodies are composed of around 60% water, which serves as a medium for important cellular processes. Hydration supports the transport of nutrients, removal of waste products, and temperature regulation. Proper fluid balance maintains optimal cellular function, allowing our organs and systems to work seamlessly.
What Are Electrolytes?
While water is essential for our overall well-being, but often we forget about the balancing of electrolytes when we are quenching our thirst. Electrolytes are minerals that carry an electric charge, facilitating communication between cells and helping maintain the body's fluid balance. Each electrolyte has a specific role in cellular function:
Sodium: Sodium ions are crucial for nerve impulse transmission and muscle contraction. They regulate fluid balance in and out of cells, impacting blood pressure and overall hydration.
Potassium: Potassium is vital for maintaining the electrical potential of cell membranes, thus aiding in nerve impulse transmission and muscle contraction, particularly the heart muscles.
Calcium: Apart from its role in bone health, calcium is essential for muscle function, blood clotting, and neurotransmitter release. It helps regulate muscle contractions and enzyme activity.
Magnesium: Magnesium supports hundreds of enzymatic reactions within cells. It plays a role in energy production, muscle and nerve function, and maintaining a healthy heartbeat.
Chloride: Chloride ions, often paired with sodium, help regulate fluid balance, maintain blood pressure, and support proper digestion by aiding in the production of stomach acid.
The Dangers of Too Much Water…
There have been quite a few news stories this year about hospitalizations and deaths caused by drinking too much water in a short amount of time. Overhydration can lead to a condition called hyponatremia, where sodium levels in the blood become dangerously low. This occurs when excessive water intake dilutes the concentration of sodium, disrupting cellular functions and leading to symptoms like nausea, headache, confusion, and even seizures. To prevent hyponatremia, it's important to strike a balance between fluid intake and electrolyte levels.
Water helps your poop stay soft and moving!
Hydration also plays a key role in bowel health and constipation! Proper hydration is closely linked to healthy bowel function. Dehydration can lead to constipation, as the colon absorbs water from stools to keep the body hydrated. When water is scarce, stools become dry and hard, making them difficult to pass. By maintaining adequate fluid intake, you support smooth bowel movements and prevent discomfort.
One of the best ways to keep track of hydration is by using a water bottle to track how much water has been consumed each day. Typically, we recommend consuming half the body weight in ounces of water. For example, a 70lb child would need to drink about 35 ounces of water each day for appropriate hydration for the body. When exercising or spending time outdoors, we sweat to help control our body temperature. Electrolytes are lost in our sweat and need to be replenished! This is a critical time to drink liquid that has electrolytes in it such as coconut water and sports drinks or add a powdered electrolyte to your water. Otherwise, we risk further unbalancing our electrolytes by just drinking water.
Adequate hydration is the foundation upon which our health thrives, but it's essential to consider the role of electrolytes and the potential risks of overhydration. By understanding the significance of these elements, we can make informed choices about our fluid intake, ensuring our cells, organs, and systems function optimally. Keeping electrolytes in mind while enjoying those last hot days of summer and while your child is participating in sporting activities can help keep them healthy and hydrated.
References:Popkin, B. M., D'Anci, K. E., & Rosenberg, I. H. (2010). Water, hydration, and health. Nutrition Reviews, 68(8), 439-458.Karsenty, G., & Wagner, E. F. (2002). Reaching a genetic and molecular understanding of skeletal development. Developmental Cell, 2(4), 389-406.Gumsheimer, W. (2016). Electrolytes in the body: Potassium, magnesium, and calcium. Critical Care Nurse, 36(6), e1-e8.Adrogue, H. J., & Madias, N. E. (2000). Hyponatremia. New England Journal of Medicine, 342(21), 1581-1589.Parsons, M., & Kilonzo, M. (2016). Hydration management for urinary incontinence in older people: A systematic review. Maturitas, 86, 27-35.