Water alone is not enough/ What you need for hydration in the summer

2024-06-20 15:45:00, Shëndeti Dr. Ilir Allkja

We all agree that after oxygen, water is the most important element for life.

Below I am listing some functions of water in the body:

- Regulates body temperature.

- Hydrates important organs: brain, eyes, nose and mouth.

- Transports oxygen and nutrients to cells.

- Lubricates the joints.

- Protects the kidneys and liver by flushing out toxins and other metabolic waste.

The most common advice these hot days is, drink water!

But that's not enough, follow me!

Drinking plain water is not the most effective way to hydrate.

For water to actually hydrate our cells, it must be absorbed with the help of electrolytes.

It is especially important to get electrolyte minerals in the summer, as they are lost when we sweat.

Below I outline some of the most important electrolyte minerals and how to get plenty of them (without the sugary, preservative-laden supermarket drinks)!

- Sodium

Sodium hydrates the body by drawing more water into the bloodstream. It also replenishes water loss due to sweating, helps transport nutrients, supports the absorption of glucose, amino acids and vitamins and helps produce stomach acid.

Good food sources of sodium are unrefined sea salt and other mineral-rich salts, seaweed and seafood, celery, beets, cantaloupe, etc.

- Potassium

Potassium is found in coconut water, sweet potatoes, white potatoes, greens, beets, pears, etc. It is important for activating enzymes needed for energy metabolism and repair, sending signals to muscle cells, and burning glucose for energy.

- Magnesium

Magnesium is necessary for creating proteins, stabilizing the ATP molecule (the body's energy currency), relaxing muscles, preventing cramps, muscle spasms, and promoting sleep.

Magnesium is in foods including oats, rice, wheat bran, pumpkin, hemp, sesame, chia seeds, almonds, walnuts and cocoa.

How to replace electrolytes without sugary energy drinks?!

Sometimes it's hard to get enough minerals from food, or your needs may be higher because of exercise, sauna therapy, or the summer heat. Some people also just don't enjoy plain water much. That's where an electrolyte drink can be helpful.

These are available in the form of packages in the pharmacy, a well-known form for us Albanians, is TRESOL, ORS, which often contain fruit or citrus flavors, offer an increase in electrolyte minerals and give your water a taste.

- Avoid energy drinks as a method to hydrate!

They do the opposite, they even make you worse!

A typical can of energy drink contains 29-45 grams of sugar as well as 73-85mg of caffeine.

This is the reason why as a doctor I advise salt packets that are ready at the pharmacy or that you can prepare yourself.

One such pack contains sodium, potassium and magnesium without any sugar, artificial sweeteners or colouring.

Take care of yourself!