Hydration Hacks: Sipping Smart, Hydration Alternatives and Balancing Electrolytes

Hydration sounds simple until you are staring down a water bottle that looks more like a 55-gallon rain barrel. Most of us have heard the general advice to "drink more water." But following through on that advice is another thing.

This blog post is about helpful tips for staying hydrated.

Why Is Hydration Important?

Getting enough fluids in your body is good for your health.

Here are some of the benefits of drinking enough fluids:

• It balances your body temperature.
• It helps your joints move better.
• It supports blood flow.
• It helps prevent kidney stones.
• It can help reduce constipation.

The opposite is dehydration, which impacts everything from your mood to your muscles.

Simple Sipping Hacks

Follow these simple tips to stay hydrated:

• Sip throughout the day instead of chugging water.
• Set phone or smart device reminders.
• Keep a refillable bottle close.
• Drink fluids before, during and after physical activity.
• Get fluids from your food.

As strange as it may sound, drinking water is not the only way to get fluids. Yes, you can get fluid from food. Think of water-rich produce such as watermelon.

Getting Enough Electrolytes

Electrolytes are minerals that help keep your body fluid in balance. They have an electric charge that helps your body function. Sodium is one example. You can get enough of these minerals by eating a healthy diet. Most of the time, you don't really need sports drinks.

During a long or intense workout, you might want to drink water half the time and a beverage with electrolytes the rest of the time.

Can You Get Too Many Fluids?

It is possible to drink too much water. That's sometimes called "overhydration." Overdoing any fluid can lower the sodium in your blood. While it's not a risk for most people, if you are into endurance sports, keep it in mind.

For everyone else, a good rule of thumb is to "drink to thirst." In other words, drink fluid when you are thirsty and then stop when you no longer feel thirsty. Don't force yourself to drink that rain barrel of water.

When to Reach Out for Help

If you have any questions, reach out to your Baptist Health primary care provider. They can help guide you on how much fluid to drink and how to drink enough fluids every day. If you don't have a primary care provider, you can find one on our provider directory.