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Staying cool in the summer heat is all about proper hydration.
While water is usually sufficient, some electrolyte supplements known as “hydration multipliers” are becoming popular for enhancing hydration in a single drink.
These drink mixes contain a combination of electrolytes like sodium, potassium, and magnesium to improve water absorption.
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But are these supplements necessary for staying fully hydrated on hot days?
Dr. Brunilda Nazario, Chief Physician Editor of Medical Affairs at WebMD, emphasized the importance of staying hydrated for overall health.
Hydration multipliers provide the body with electrolytes to help enhance water absorption. (iStock)
“While many people focus on drinking water for hydration, it’s important to maintain a balance of electrolytes like salt, potassium, and magnesium,” she explained.
Dr. Nazario noted that hydration multipliers or sports drinks can be beneficial in certain situations.
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She added, “Water may be the best choice for most active individuals, but for some, hydration products are more effective for staying hydrated.”
“Stains or rings on your clothing from sweat may indicate a high salt content, which is an essential electrolyte that needs to be replenished,” she advised.
Hydration multipliers often come in powder form to be mixed into water. (iStock)
For individuals engaging in intense exercise or sweating profusely, Dr. Nazario recommended considering a hydration multiplier or sports drink to prevent dehydration.
“Re-hydration occurs more rapidly with products containing sodium,” she pointed out.
“Be aware that these drinks can be high in salt.”
“Although hydration products can be beneficial during hot weather, individuals monitoring their salt intake should be cautious as these drinks can contain high levels of salt,” she cautioned.
Dr. Glenn Hirsch, a cardiologist at National Jewish Health in Denver, Colorado, suggested that consuming sufficient amounts of water is generally adequate.
“When a person is sweating a lot or if they are in a dry climate … they can lose a lot of fluids and electrolytes in hot conditions without realizing it.” (iStock)
However, he acknowledged that hydration-multiplying supplements can be helpful during extended exercise in hot conditions, especially lasting more than an hour.
“In situations where individuals are sweating excessively or in dry environments, they can lose fluids and electrolytes without realizing it, so replenishing these is crucial,” he explained.
While electrolyte powders can provide additional salt and potassium for hydration, excessive intake can pose risks for individuals with conditions like high blood pressure or kidney disease.
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Some supplements may also contain artificial sweeteners or sugar, which is important for individuals with diabetes to be aware of.
“In general, moderation is key when using these products, especially during intense sweating or exposure to hot environments, whereas regular water is preferable for daily hydration,” he advised.
Experts recommend staying hydrated before, during, and after prolonged outdoor activities in hot weather. (iStock)
Dr. Nazario stressed the importance of recognizing signs of dehydration and not waiting until feeling thirsty, as thirst is a sign of dehydration.
“Drink water before, during, and after exercise or outdoor activities on hot days,” she advised. “During outdoor activities, aim to drink seven to 10 ounces every 10 to 20 minutes.”
Dr. Hirsch recommended consuming water gradually before heading into hot climates, even up to four hours beforehand.
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“Drinking about one-half to one liter of water before activity can be beneficial,” he recommended. “Consume at least 500 ml to one liter of water every hour during activity in hot conditions.”
“Having sports drinks or electrolyte powders to mix with water can help prevent water intoxication from excessive water consumption without electrolyte replenishment, which can occur after an hour of exercise in hot conditions with high water intake alone,” he added.
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Dr. Hirsch also suggested that having salty snacks alongside regular water can be beneficial during prolonged activity.
