Staying on top of hydration is a big ask nowadays. It seems everywhere you go there are caffeinated drinks, alcohol, and activities outdoors that can silently cause the body to become dry. While each of these can contribute to dehydration, it is important to stay on top of your fluids, and hydration drinks offer nutrients to encourage optimal rehydration.
Some of the best hydration powder options can offer easy-to-use mixing with convenient packaging to make rehydrating seamless. But in the ever-busy world of fitness and activity, especially during the summer, it is important to stay on top of your hydration. Let’s dive into everything you need to know about hydration drinks and how they may be a vital part of your wellness routine this summer.
Benefits of Hydration Drinks
Hydration drinks are quite popular, and now there are various kinds on the market. These drinks typically contain essential minerals, vitamins, and are safe for the general population. A hydration drink typically involves pouring a powder or liquid into water and mixing for optimal enjoyment. These drinks can be consumed before or during a workout, on a hike, when outdoors, or whenever you feel thirsty. After all, if you feel thirsty, then you might already be on the verge of dehydration.
These drinks contain a blend of primarily sodium and potassium, which are the two main minerals throughout the body and play a role in nerve conduction and muscular health. Water follows sodium ions, so if you have too much sodium in your diet alone, you could retain a bit too much water. Adults tend to consume too much sodium and too little potassium, with most adults not meeting the daily potassium intake recommendations. With this in mind, listed ahead are some nutrients that should be zeroed in on for the summer months so you can stay atop of your hydration levels.
What Nutrients Should Hydration Drinks Supply?
A hydration drink should include nutrients that are designed to support rapid infusion of fluid into the cells throughout the body. Let’s take a closer look at some nutrients that should be included in the best hydration powder for summer so that you can hydrate with ease whenever you feel dry.
- Potassium – Potassium is one of the main intracellular ions in the body, and it resides in every cell. It plays a role in fluid balance within every cell and can support muscular and nervous system health. Potassium is crucial for any hydration drink and should be replenished anytime ample sweating has occurred.
- Sodium – In contrast to potassium, sodium is the primary extracellular ion in the body and is responsible for drawing attention to water molecules. Too much sodium can lead to retaining fluid (think puffy hands) and too little can lead to fluid imbalances. Sodium is critical in electrical conduction in muscular health, so adding this mineral in the summer months may help to encourage optimal electrical conduction while maintaining hydration levels.
- Magnesium – This mineral is a positively charged ion that attracts water and binds to it, which allows the body to hold on to more. This powerful attachment to water can help to ensure the body does not lose valuable fluid, and it can be added to any hydration pack. Adding magnesium after a workout can also help to support muscle, nerve, and bone health, making this a valuable mineral that hydration drinks should include.
- Sugar – While many hydration options include zero sugar options, adding sugar when the body is dry may be optimal. Adding sugar (specifically cane sugar, sucrose, or table sugar) can help to rehydrate the body and enhance electrolyte absorption in the small intestine. As the heat turns up this summer, don’t forget that a little sugar is ok, just be mindful of how much you consume. If you want a good sugar-free option, try natural sweeteners like stevia or monk fruit.
Who Can Benefit the Most from a Hydration Drink?
Hydration drinks are suitable for most adults, provided they align with nutritional and medical needs. Healthy adults, athletes, and people who spend time outdoors in the heat may be appropriate for most rehydration options. Also, endurance training and HIIT workouts cause ample sweating and can increase the body’s need to replenish fluid and electrolytes.
How Much is Safe to Drink?
While having a rehydrating beverage can be safe for many adults, there are times that having too much may be an issue. If the drink contains sugar or carbohydrates and you are watching your glucose levels, it might be appropriate to consult with a qualified healthcare practitioner. Similarly, the AHA recommends adults consume 2300 mg of sodium daily, so watching how much is in each packet might be necessary to meet these guidelines.
The Best Electrolyte Powder Options to Consider
When the body is showing signs of dehydration such as fatigue, weakness, and cramping, turning to an electrolyte drink may help. Consider the following best hydration powder options ahead to help replenish what your body lost while sweating and to help stay on top of hydration.
- True Grace ElectroMag Electrolyte Stick Packs – This hydration system by True Grace is headlined by sodium and potassium in a 3-to-1 ratio for optimal rehydration. This electrolyte drink mix also offers magnesium, chloride, and contains no added sugar for an overall refreshing rehydrating treat.
- NutriDyn Dynamic Hydrate – NutriDyn offers a commitment to excellence that expands into this delicious, naturally flavored formula for optimal hydration. It offers vitamins, minerals, carnosine, and taurine for a unique blend of ingredients that help to support natural energy.
- NutriDyn Dynamic Hydrate To Go Starter Kit – This kit offers everything you need to get started with your hydration on the go. This kit supplies a shaker cup and sample packets of grape, blue raspberry, lemonade, and orange flavors.
- Pure Power Electrolytes – This electrolyte powder by Pure Power supplies a formula that may encourage athletic performance, combat muscle fatigue, and help promote optimal hydration.
- Metagenics Endura – This formula was created specifically to support fluid balance and when consumed as directed, can help to provide sodium and potassium to help replace these valuable minerals lost during sweating. Metagenics supplies premium ingredients that have been rigorously tested and is designed to be safe and effective.
FAQs
How much fluid should be mixed with electrolytes?
While there is no definite amount necessary to deliver these nutrients, these hydration packs have suggested use directions that guide anywhere from 8-16 oz of water per serving.
Should I drink electrolytes during a workout to prevent dehydration or wait until resting?
Electrolyte supplements can be consumed before, during, and after exercise to help support hydration. If you are performing endurance activity, consider consuming sports drinks during your workout if possible.
The amount of electrolytes your active body needs in the summer may differ from your daily hydration needs, depending on various factors. Consult with one of our certified nutritionists to learn more about the ideal electrolyte levels for you.
Can I blend electrolytes with my protein shake?
Yes, so long as the flavor of your hydration pack and protein make a good combination, you can blend them. Adding a high-quality hydration pack to protein can help to provide an all-in-one option that works well after intense exercise during the recovery process, helping to minimize muscle cramps and other side effects.
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