Find out more about hydration.

1. Hydration: More Than Water
A lot of awareness has been created on the need to stay
hydrated. We are bombarded with media messages regarding drinking plenty of water
every day. What many people do not realize, however; is that drinking water alone will
not ensure that you stay hydrated. Hydration is a much more complex process than
simply replacing lost water. To stay properly hydrated requires that we replace both
water and electrolytes.
Electrolytes are simply various minerals that when dissolved in water change its
properties. One of these properties involves the conduction of electricity. You may
remember from science class that pure water does not conduct electricity. When
minerals are dissolved in the water, however, they allow the water to conduct electrical
pulses. This is necessary for our body to work. Electrolytes are necessary for our
nerves to conduct electrical pulses throughout our body.
To function properly, our cells need the right amount of water. The membrane of our
cells acts as a gatekeeper allowing just the right amount of fluid in or out of the cell.
Electrolytes are necessary for the membrane to function this way. Without them, the
cell might take on too much water.
Fortunately, there are a lot of sports drinks on the market today that claim to replenish
electrolytes. Unfortunately, they do not contain all the necessary minerals to replenish
our electrolytes and they often contain undesirable ingredients such as sugars, artificial

2. flavorings and colors. Electrolytes are much more than just sodium and potassium,
which are the ingredients in most sport drinks. To properly maintain hydration we also
need magnesium and chloride. Magnesium is important because it helps our muscles
recover from strenuous exercise. When magnesium is low, it can cause painful muscle
cramps. Since we typically need electrolytes after intense exercise, an electrolyte
replacement should include magnesium for the maximum benefit.
Sweating also causes the loss of a number of trace minerals which our body needs in
small quantities. An ideal electrolyte replacement should contain some trace minerals
as a supplement. This allows you to replace these important nutrients while drinking
your water.
Electrolyte replacements are most needed after 60-90 minutes of exercise. This level
of exercise generally leads to the greatest loss of electrolytes through sweating. The
ideal way to replace electrolytes is to do so slowly. Replacing them too quickly and in
high concentrations, like those found in many sports drinks, can lead to cramping and
bloating as it is a shock to your system. You should also avoid electrolyte drinks that
contain sugars and carbohydrates.
It is no secret that good hydration is important for our body to work at its peak.
However, simply drinking water will not achieve the best level of hydration. Electrolytes
are necessary for our system to maintain the proper balance of water and minerals.
The best electrolyte drinks should not contain unnecessary sugar, colors or flavors.
They should also be complete formulas which include often neglected electrolytes like
magnesium and chloride.
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