Hydration is very important, but is water enough, or can you benefit from taking electrolytes? Commonly four-six glasses of water is enough for healthy people. There are factors that affect the matter. You may need more hydration if the weather is hot, or you do hard exercise. Also, older people should drink more fluids, because the kidney’s ability to filter urine can be impaired.
Recommendations vary depending on the source. It’s also highly personal. The U.S. National Academies of Sciences, Engineering, and Medicine recommendation for fluid intake is:
- 11.5 cups (2.7 liters) a day for women
- 15.5 cups (3.7 liters) a day for men
This includes all beverages (water, tea, juice, etc.), and fluids you get from food. Food offers an average of 20% of daily water intake.
What are electrolytes, and how to get them naturally?
- Bicarbonate – vegetables and fruits, for example, avocados and spinach.
- Calcium – dairy, fish, and leafy greens.
- Chloride – fish, meat, and cheese.
- Magnesium– whole grains, vegetables, and meat.
- Phosphate – dairy, meat, seafood, and nuts.
- Potassium – leafy greens, other vegetables, and nuts&seeds.
- Sodium – dairy, meat, eggs, salt.
What benefits electrolytes may have?
- Electrolytes maintain the nervous system- and muscle functions.
- Regulates the body’s ph- levels.
- Keep you hydrated.
Symptoms that imbalance of electrolytes can cause
Imbalance can be too low or too high levels of electrolytes.
- Fatigue
- Muscle weakness
- Headache
- Heartbeat problems
- Cramping
! If you have symptoms, always consult your doctor.
You can make your hydration drink it’s easy and affordable:
- 2 cup fresh water
- Juice of lemon
- 1/4 tsp good quality salt
- Optional: 2 tsp honey
Coconut water is also a great hydration drink. Also, THIS can be used for hydration.