2 hours ago
1
Attitudes towards hydration have become another fault line in the generational divide: while the giant “emotional support” water bottle is ubiquitous among gen Z, those of writer Ian McEwan’s vintage find the modern obsession with hydration “deranged”. McEwan and his ilk will be even more perplexed then that even those guzzling from their Stanley Cups throughout the day are being told they are still not sufficiently hydrating themselves.
Influencers are telling their followers they “don’t understand what hydration is” if they’re not adding electrolytes such as sodium and chloride (salt) as well as magnesium and potassium to their water to help their cells “hold on to and use” it. Often spruiking the sachets wellness companies are selling, they claim these fancy salt formulations are essential to avoid migraines and muscle cramps, anxiety and mood swings. Some TikTokers are adding these sachets alongside other ingredients such as coloured ice cubes, edible glitter and fruit into the aforementioned massive cup in a trend known as “loaded water”.
But what do the experts say – is plain old water not good enough any more?
What role do electrolytes play in hydration?
Our bodies are mostly made of water, which can be found both inside and outside cells (including in our blood), and in the space between the two. Electrolytes play a biological role controlling the flow of where the water molecules get shifted in and out of cells within the body, explains associate professor Ricardo Costa, the director of research at Monash University’s department of nutrition dietetics and food.
However, electrolytes such as sodium don’t play a big role in hydration status, Costa says. Studies have shown that only when people consume a large amount of salt does it help retain water in the blood for hydration purposes – but that carries the risk of adverse health implications for blood pressure, he says.
Other nutrients, including carbohydrates (eg glucose) and proteins are actually more important than electrolytes in keeping your body hydrated, Costa says. “Everyone is obsessed with electrolytes – that possibly comes from half a decade of potential misinformation.”
Do you need more electrolytes?
The average person does not need to be adding electrolytes to their water, says associate Prof Kagan Ducker, who co-leads the Thermal Physiology Laboratory at Curtin University. “Our diet tends to provide the vast majority of our electrolyte needs for the day.”
Athletes are “one of the more extreme cases of changes in hydration status”, he says. They might use sports drinks and electrolyte solutions when sweating a lot while exercising for longer durations, and to recover quickly if they are training or competing again soon. “For most people (including many athletes) that won’t be an issue.”
Dr Fiona Willer, the president of Dietitians Australia, says if someone is vomiting or has diarrhoea they can also benefit from a slight increase in speed of absorption of water into the system. But she agrees that “for the vast majority of Australians who are just living day-to-day without doing anything super extreme, they’re an example of another unnecessary product on our shelves.”
The body is very good at keeping a check on the salt concentration of the blood, Willer says. “It’s the kidneys that make sure that there is enough salt in the system and enough of those other solutes to keep your blood pressure adequate to keep you alive. If you’re eating regular foods you get more than enough sodium in order for your kidneys to do the rest of the work.”
Electrolytes can be found in fruits and vegetables, grain food and meat, she says.
The body regulates electrolytes in a controlled manner, Costa agrees. When he analysed the blood plasma of people consuming different levels of salt, the study found the array of electrolytes was constant, but the sodium in urine and sweat increased proportionally. “If you take more electrolytes, the body’s going to get rid of it.”
What if you want to improve your hydration?
“Certainly we do need to remember to hydrate,” Willer says. In general, Australians are slightly under-hydrated, observational studies show.
“The best gauge of whether you’re adequately hydrated is to have a look in the toilet bowl once you’ve done a wee. If it is a pale straw colour, not terribly bright (unless you’ve had multivitamins) that is good,” Willer says. “If it’s quite dark or verging on orangey brown, you need to get a bit more fluid in.”
Electrolytes won’t change the colour of your urine, Willer says.
If someone is concerned about their hydration, Kagan recommends they can contact an accredited practising dietitian or their GP, or a Sports Dietitians Australia accredited professional if they engage in strenuous work or exercise.
Natasha May is a health reporter for Guardian Australia
Antiviral is a fortnightly column that interrogates the evidence behind the health headlines and factchecks popular wellness claims
