It is important to clarify that water is hydrating. If you drink enough, your body will get what it needs.
Do specialist hydration drinks, however, provide additional hydration?
According to a beverage review, electrolyte drinks are better than water at keeping you hydrated for longer.
To determine which fluids were most effective at preserving hydration, researchers evaluated water, electrolyte drinks, carbohydrate-based drinks, and fluids that contained protein.
Compared to plain water, beverages containing electrolytes (such as potassium and salt) greatly enhanced hydration and fluid retention. This is due to electrolytes' ability to maintain fluid balance, which lowers urine production and increases the amount of fluid retained in the body.
Because they inhibit stomach emptying and encourage intestinal water absorption, carbohydrates can aid in hydration under the correct conditions. Electrolyte-rich drinks, on the other hand, were particularly successful and are therefore perfect for sustaining hydration in situations like extended exercise, hot weather, or recuperating from dehydration.
Make the most of your electrolyte drink, though, if you take one. This entails giving priority to the three electrolytes—sodium, potassium, and magnesium—that your body loses through perspiration.
Your body utilizes salt rapidly when you workout and perspire. Your blood pressure may drop, your muscles may cramp, and you may have increased weariness if you don't refill your salt.
Potassium is important in this situation. Potassium plays a crucial role in maintaining healthy blood pressure because it counteracts the effects of sodium by making the body excrete more sodium through urine and by relaxing blood vessel walls, which lowers tension and pressure within the circulatory system. In other words, a higher potassium intake helps to balance out the negative effects of too much sodium.
A mineral called magnesium is necessary for strong bones, muscles, neurons, and blood sugar levels. The three electrolytes work together to fight inflammation and oxidative stress, which are connected to frailty, poor mobility, and muscle weakness.
If you don’t drink much water, perform longer workouts, or struggle to get enough electrolytes from your diet,. If you’re hydrating well, we recommend using electrolytes before, during, or after your hard workouts that last longer than an hour.
References:
Millard-Stafford, M., Snow, T. K., Jones, M. L., & Suh, H. (2021). The Beverage Hydration Index: Influence of Electrolytes, Carbohydrate and Protein. Nutrients, 13(9), 2933. https://doi.org/10.3390/nu13092933
Michael R. Grigsby, a news editor for LCTI, LLC, authored this article. Michael is interested in strength sports, bodybuilding, powerlifting, photography, and the outdoors. He is committed to providing factual and perceptive news coverage on various subjects. He enjoys interacting with readers and is always pleased to respond to inquiries. Please get in touch with Michael with any questions regarding this news story in the comment section below.
This article was written by Michael R. Grigsby, one of the news editors for LCTI, LLC. Michael is passionate about the outdoors, photography, strength sports, bodybuilding, and powerlifting. He provides accurate and insightful news reports on diverse topics. He loves connecting with readers and is always happy to answer any questions you may have.
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