Water May Not Be the Best Way to Hydrate–Here’s How to Optimize Hydration

A simple mix of maple syrup, water, and salt could rehydrate athletes and older adults alike.

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Dehydration is an issue of concern among adults—especially older ones. Recent research estimates the proportion of older adults with dehydration at between 17 percent and 28 percent.

You might think that you’re staying hydrated by drinking plenty of water, but you may be in for a surprise.

Plain water isn’t always the optimum choice for hydration, Stacy Sims, an exercise physiologist and nutrition scientist with a doctorate, told The Epoch Times.

Symptoms of Dehydration

Even mild dehydration, just a 2 percent loss of your body weight in fluids, can impact health and performance.

Symptoms of dehydration can range from uncomfortable nuisances such as dry mouth and headaches to more serious symptoms such as dizziness, fainting, and a racing heart. Dehydration could even lead to more severe complications including seizures, kidney failure, and brain swelling.

It’s important to know the symptoms of dehydration for your own health and for those around you who might be exhibiting these symptoms, Emma Laing, a registered dietitian nutritionist with a doctorate in food and nutrition, told The Epoch Times.

Optimal Hydration

Proper hydration isn’t just about how much you drink—it’s about the balance of electrolytes and nutrients.

Water contains no drivers, defined as molecules that help facilitate the absorption of water into the body, so it may just “slosh around” for a while before it gets where it needs to go, according to Sims. For optimum hydration, your body relies on molecules that carry fluid across your intestinal cells and into the water spaces of the body. These drivers include sodium (salt) and carbohydrates (such as glucose).

This process is known as co-transport, in which sodium and glucose help facilitate the absorption of water in the intestines. As sodium and glucose move into the cells, they pull water along with them through osmosis, which helps hydrate the body. While this process primarily takes place in the gut, it also plays a role in other parts of the body where fluid balance needs to be maintained. This is why electrolyte-rich drinks or drinks containing carbohydrates can under certain circumstances be more effective for hydration than plain water alone, including during longer bouts of intense exercise.

“Sports drinks that actually hydrate contain a small amount of sugar (glucose and sucrose) as well as sodium for optimal absorption and hydration,” Sims said.

Assess Dehydration Levels

A simple way to estimate your hydration status is by checking the color of your urine, according to Laing. If you’re well-hydrated, your urine should be pale yellow. Dark yellow or amber urine may indicate dehydration. Although this method is quick and helpful, it’s not foolproof, as certain foods, medications, and supplements can alter urine color.

For example, beets, certain vitamins, and some medications may cause urine to appear darker than usual, even when you’re adequately hydrated. Likewise, if you’re consuming foods with artificial coloring or taking high-dose supplements, the color of your urine might not accurately reflect your hydration level. To get a more accurate assessment, it’s best to combine this method with other signs of hydration, such as your thirst level and how you’re feeling overall.

You can also check for dehydration using the pinch test. Pinch the skin on the back of your hand, abdomen, or just below the collarbone. This tests skin turgor, or the skin’s ability to bounce back. If you’re mildly dehydrated, the skin may take a little longer to return to its normal position.

How to Make Hydrating Drinks

Glucose in sports drinks is crucial because it makes rehydration faster. It also helps the body absorb essential minerals, Dr. Garrett Garner, medical director at SimpleFixRx, told The Epoch Times.

Sports drinks with moderate to high carbohydrate levels (more than 6 percent) help retain sodium and boost blood electrolyte concentration. 

Keep in mind, however, that most people already consume excess amounts of salt and sugar, so it’s not necessary to have sports drinks—especially for people who are not athletic and engage in lower-intensity exercises lasting less than 75 minutes. It should also be mentioned that sports drinks contain many artificial ingredients.

You can make your own simple hydration drink without additives by adding a pinch of salt and a teaspoon of maple syrup to 500 milliliters (about 16.9 fluid ounces) of water, according to Sims.

Adding electrolytes and sugar to water is a good rehydrating option for people who are very active and sweat a lot. It’s also a good option for older adults who take medications that may dehydrate them (such as diuretics) or who are not drinking enough water throughout the day.

For these older adults, drinking the maple syrup drink once a day may suffice, according to naturopathic practitioner Robert Oldham Young.

Although adding a pinch of salt and sugar to water can aid hydration, it’s important to first evaluate your overall intake of salt and sugar from foods, especially processed ones. Excess consumption may lead to health risks, so this solution is best reserved for specific hydration needs rather than general daily hydration.

A rehydrating, whole food option to consider is milk. Skim milk, for example, is made up of 90 percent to 99 percent water and contains lactose (a carbohydrate), sodium and potassium (electrolytes), protein, and fat. These nutrients not only provide energy but also can help keep you hydrated for a longer period of time, according to Laing.

Moreover, milk’s combination of nutrients makes it particularly beneficial after exercise. It not only replenishes lost fluids but also supports muscle repair because of its protein content.

Several factors influence how much hydration you need, including your body size, activity level, and climate and whether you’re at high altitudes. Where you live or travel, the medications that you take, and your overall health also play key roles.

Laing said hydration needs can vary further for individuals who are pregnant or breastfeeding, and for those with medical conditions such as congestive heart failure, kidney disease, and illnesses that cause fever, vomiting, or diarrhea. These factors should all be carefully considered when assessing your hydration requirements.