Proper, regular hydration helps you stay healthy. We must remember that we lose about 2 – 2.5 liters of water daily. Especially during physical exertion, training, intensive work, and in the heat, proper hydration on an ongoing basis is very important. When we are dehydrated we often feel thirsty, tired, sleepy, irritable, and unwell. We also can have headaches. So how to take care of the proper hydration of our body?
Drinking water is one way to stay hydrated. Various sources suggest that you should drink about 2 liters of water a day. However, it doesn’t completely effectively hydrate the body. Water has a lower osmolality than body fluids. By drinking only water, it will be difficult for us to restore the electrolyte balance in our system.
A much better and at the same time a more effective alternative to water is isotonic drink, which has the same osmolality as body fluids and a higher concentration of electrolytes. Isotonics are not only quickly absorbed but also efficiently help to replenish any deficiencies of micronutrients. Pedialyte restores mineral loss in the body, but it comes along with a handful of unnecessary artificial ingredients, sweeteners, and colors. There are Pedialyte alternatives which are natural products. They taste great and are an excellent hydration option for people who are experiencing mild to moderate dehydration. The electrolyte solution for children is often chosen by parents against dehydration related to fever, vomiting, and diarrhea. This drink is also helpful for the elderly, who are more susceptible to dehydration than the general population. The electrolyte is available in the form of effervescent tablets to be dissolved in water or sachets with dissolving powder. Electrolytes for children and babies are rehydrating preparations that supplement the current loss of water and mineral salts and facilitate return to full strength. Electrolytes can also be used in the case of fever, increased physical exertion, or excessive sweating on hot days.
We can also deliver electrolytes along with consumed meals. The diet should be rich in vegetables and fruits. Potassium is found mainly in bananas and tomatoes, as well as potatoes, seeds, and nuts. The most magnesium is in cocoa and dark chocolate, sunflower seeds, almonds. If you want to provide yourself with calcium, it is best to reach for dairy products, as well as pods and nuts. Sodium and chlorine are present in table salt. If our diet is varied and based on unprocessed foods, we probably don’t need to worry about electrolyte levels.
The concentration of electrolytes in the body is not constant and varies depending on our lifestyle and many other factors. It is worth devoting more time to this issue and knows how to recognize symptoms of dehydration and electrolyte deficiency.