How Can I Hydrate Myself Overnight
Stay Hydrated Without Frequent Urination at Night Reduce fluid consumption in the hour or two before bed. While its fine to sip water, try not to take in large quantities of any beverage in the lead-up to bedtime. Limit alcohol and caffeine at night. Elevate your legs in the evening. Pee before you go to bed.
Is An Electrolyte Drink Right For You
Sports drinks and other types of electrolyte beverages are frequently marketed to the general public, but theyre probably not necessary for most people.
In fact, regular intake of some high-calorie, high-sugar electrolyte drinks could make it more difficult for you to reach your health goals, especially if theyre not being used for their intended purpose.
Most healthy, moderately active people can stay hydrated and obtain adequate amounts of electrolytes by eating a balanced, nutrient-dense diet and drinking plenty of water.
Fluid needs can vary by individual, but its generally recommended to consume at least 68101 ounces of fluid per day from a combination of food and beverages .
That said, there are specific instances when you may be at a greater risk of becoming dehydrated, and plain food and water just wont cut it.
If youre engaging in continuous, vigorous physical activity for longer than 60 minutes, spending extended periods in a very hot environment, or experiencing diarrhea or vomiting, an electrolyte drink may be necessary.
If youre not sure whether youre hydrating properly, watch for these signs of mild to moderate dehydration (
How Much Sodium Potassium And Magnesium Do You Need
Sodium: The current recommended daily intake for adults is 1,500 mg per day, but thats probably not enough for most people. The sweet spot seems to be between 4 and 6 grams per day for adults who do not have salt-sensitive hypertension or kidney disease.
Potassium:2 The FDAs recommended daily intake is 4,700 mg per day.
Magnesium:3 For adult females, 310 mg per day up to age 30, 320 mg per day thereafter. For adult males, 400 mg per day up to age 30, 420 mg per day after that.
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What Is Good About It
Despite being quite a new electrolyte supplement on the market, it really caught my attention for some of the unique qualities that I think will help shape it and make it uniquely qualified for everyone serious about their diet and fitness.
Also, one of the main reasons SmartFast is now my go-to mineral supplement is because it has no digestive effect, so I dont have to run to a toilet, as it happened to me with some other brands that I had tried before.
But there are also many other benefits it has to offer for people who dont want to be brake their fast or be kicked out of ketosis.
Electrolyte Water And Mineral Water
Cant you just get electrolytes from sparkling mineral water or smartly-packaged electrolyte water? Unfortunately, thats a losing strategy.
Mineral waters have a bit of calcium but are generally low in sodium and potassium. Enjoy them in good health, but dont count on them for electrolytes.
And much of the time, store-bought electrolyte water isnt actually electrolyte water. Its just plain water with a mere dusting of minerals for taste. Dont be fooled by this sort of language, check the ingredients.
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What Are Electrolytes And Why Do You Need Them
You eat, drink, and lose electrolytes every day. These charged minerals are found in the water inside your body, and are essential for nerves to fire and muscles to contract. They are also needed for building bone, making your blood clot, and regulating your heartbeat. Additionally, they regulate how much fluid you have in your body and how acidic it is. You lose more electrolytes when you sweat more, as during exercise, on a hot day, or if you are ill with vomiting or diarrhea. Under these conditions you may need to take in more electrolytes than usual.
The electrolytes you need include:
Free Printable: Low Carb & Keto Food List
This keto electrolyte drink will keep you cool and hydrated and can even help ward off the keto flu! We often think of this type of thing as a keto sports drink, but if youre following the keto diet, its really helpful to have it in your back pocket even when you arent working out.
If you need a hydration boost? Homemade electrolyte drink! If you want a healthy keto drink besides water? DIY electrolyte drink! If you are working up a sweat or working out hard and need to replenish fluids? Natural electrolyte drink to the rescue!
Fortunately, this homemade sugar-free electrolyte drink recipe takes just a few minutes to make. It has a slightly sweet, tart, and refreshing taste thats pretty delicious if youre cutting sugar too, keto or not.
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How Much Sugar Should You Eat Every Day
It is estimated that Americans, even the diet conscious ones consume about 50-75 grams of sugar per day. And those who are liberal, the count is even higher-about 100 grams on a daily basis.
More than 40% of Americans are trying to lose weight. Naturally, as workouts are an important part of any planned activity, using sugar-free electrolyte drinks for hydration during exercise is a very popular researched topic.
The American Heart Association recommends all adults, particularly those beyond 40 years of age not to exceed more than 38 grams of sugar on a daily basis for men, and 25 grams of sugar/day in women. These apply particularly to the processed sugar such that no more than 100-150 calories should be obtained from processed sugar.
However, athletes still live by the concept that 15-20 grams of sugar/ hour of exercise is a necessity. For some athletes, electrolyte drinks have never been conceptualized to be without sugar. These theories of excessive sugar intake are not standing todays nutritional guidelines, particularly with the discovery that energy can be sustained by substituting processed sugar by enriched electrolytes. Thus, for those opting to lose weight with exercise, it is possible to reduce sugar intake and maintain energy by using the right blend of electrolytes- a win-win!
Water Vs Sports Drinks
LiveWell recommends that adults and children should only consume sports drinks with electrolytes during or after extended and heavy exercise that lasts longer than an hour. Water is the better option for lighter workouts. However, after an intense and long workout, athletes would benefit more from eight to 16 ounces of a sports drink than from water.
Researchers compared the effect of only water water plus 8 oz of a sports drink and half a banana, using 20 competitive cyclists on a 47-mile bike ride. The results, published in PlosOne in 2018, showed that drinking only water led to high levels of inflammation in the study group’s blood. When the cyclists drank the sport’s drink or consumed the banana, the levels of inflammation were much lower.
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Try Electrolyte Infused Waters
The amount of electrolytes in infused waters varies by brand. These waters are available at most grocery and sports stores. Common brands include Gatorade and Powerade. Some electrolyte infused waters may contain a high amount of sugars, so be aware of the nutrition label when choosing one. Most people do not need an electrolyte drink unless they completed an intense hour-long workout.
Signs And Symptoms Of Dehydration
Dehydrationa condition that occurs when more fluid leaves the body than enterscan affect the concentration of the bodys electrolytes, leading to electrolyte imbalance. Intense sweating in the summer heat, as well as medical conditions such as diarrhea, vomiting, blood loss, and diabetes, can cause dehydration and electrolyte imbalance. Some medications, especially diuretics, can also lead to dehydration. The elderly are at higher risk of dehydration and electrolyte imbalance because they are more apt to develop medical conditions that put them at risk, or to take medications that increase their risk.
Signs and symptoms of dehydration in adults and the elderly include fatigue, dizziness, confusion, headache, irritability, disorientation, thirst, dark urine, and sunken eyes. Especially in older adults, weakness and dizziness can provoke falls, a common cause of injury in the elderly. Depending on what type of electrolyte imbalance develops, a number of symptoms can result, including muscle aches, spasms, twitches, and weakness heart palpitations or irregular heartbeat blood pressure changes fatigue confusion and even nervous system disorders.
Moderate dehydration and electrolyte imbalance are often treated with intravenous hydration in urgent care, the emergency room, or even the hospital. Mild dehydration and electrolyte imbalance can usually be treated simply by drinking more fluids.
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Whats In A Typical Electrolyte Drink
The strawberry-flavored Pedialyte one-liter container has the following ingredients: Water, Dextrose, Citric Acid, Potassium Citrate, Sodium Chloride, Sodium Citrate, Natural Flavor, Sucralose, Acesulfame Potassium, Zinc Gluconate, Red 40 and Blue 1.
Weve tried the unflavored version and it was so horrid that my son wouldnt even drink it. Plus, I was bothered that it still contained chemicals that I didnt want my son to ingest. And sports drinks like Gatorade contain other harmful ingredients such as brominated vegetable oils along with refined sugars and artificial colors.
A Basic Overview Of Electrolytes
So, lets skim over the roles of electrolytes:
- Sodium. Your body uses sodium to support two vital functions: electrical signals and regulating your overall hydration. Without diving too deep into the science, these functions work because of the positive charge found in sodium Na+. Although most of your sodium comes in the form of sodium chloride aka salt your body assigns a unique role to each charged particle.
- Potassium. In a proper balance with sodium intake, potassium is used to support your fluid retention and blood volume. However, the sodium-potassium pump is a complex function with multiple functions. It manages blood pressure, prevents kidney stones, and balances overall water retention.
- Chloride. This highly abundant electrolyte plays an important role in maintaining proper hydration, supporting digestion, and preventing metabolic acidosis or alkalosis. Along with sodium and potassium, chloride is a major element for total hydration.
- Magnesium. With several key functions, magnesium is often forgotten or supplemented with pills. It supports muscle and nerve function, protein synthesis, blood glucose control, and blood pressure regulation. Additionally, research suggests it supports bone development and could be a key element in preventing osteoporosis.
But what happens if you have a poor diet and lack a major electrolyte?
You might be surprised by what happens.
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The Best Electrolyte Drink Without Sugar
From the desk of Robb Wolf
If youre limiting sugar, your options for electrolyte drinks are limited. Youre mostly just looking at sports drinks with enough sugar to satisfy a six-year old on Halloween.
Most people are at least somewhat aware that sugary beverages arent the best electrolyte drink. But they drink them anyway. I have to get my electrolytes somehow, right? Yet, if you read the ingredients label, you dont find a whole lot of electrolytes.
You never find more than a couple hundred milligrams of sodium. And that doesnt even begin to address the questions of potassium or magnesium.
A couple hundred milligrams of sodium is almost negligible when you look at the data. Athletes can lose up to 7 grams of sodium per day when exercising in warm climates.
The worst part is the liquid sugar though. These electrolyte drinks have tons of it, and theyre making Americans fat, sick, and metabolically inflexible.
Oral rehydration solutions contain sugar too, usually as glucose instead of high fructose corn syrup. These concoctions are great for replacing lost fluids and electrolytes, but the meme that you need sugar for everyday hydration just isnt true. Ill geek out on this later.
Ill also geek out on the problems with sugar and store-bought electrolyte drinks. Then Ill show you how to make your own. .
First, though, lets talk about hydration at the most basic level.
Electrolyte Tablets And Capsules
Electrolyte tablets are an easy, convenient, and portable way to make your own electrolyte drink – no matter where you are. All you have to do is simply drop one of the tablets in some water, and you now have a powerful sugar-free electrolyte drink! In addition to having virtually no sugar, electrolyte tablets also tend to be low calorie and come in a variety of unique flavors. However, if youre not a fan of dissolving tablets into your drink, electrolyte capsules might be more up your alley. Electrolyte capsules are one of the easiest ways to replenish your body with electrolytes. All you have to do is simply swallow a capsule with water and voila! Look for supplements like Adapted Nutritions Hi-Lyte Capsules, which deliver rapid rehydration to recover faster, beat muscle cramps, and combat dehydration headaches – all with one capsule, without any sugar.
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The Key Is In The Ingredients
SmartFast Multi Electrolyte Powder is made of 100 percent natural ingredients, making it the healthiest electrolyte supplement around. For starters, these three natural minerals determine how this supplement works.
Who Can Take Electrolyte Replacements
Although everyone can benefit from electrolyte supplements, people who exercise regularly, such as athletes, may want to take electrolyte replacements regularly.
I also always suggest that people who are under 18, women who are pregnant or breastfeeding, people on medication or with medical conditions, should consult a doctor before consuming any new supplement.
Although you dont really need to follow the same advice for electrolyte replacements, I would still suggest that if you are pregnant, breastfeeding, or have a medical condition, you consult a doctor before consuming an electrolyte replacement, just to be on the safe side.
I have started taking an electrolyte daily as I live in Malaysia, which is hot. In fact, it’s the humidity here that regularly between 60-75%!
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Can You Use A Different Sweetener
If you want to use a different sweetener, youll need to make keto simple syrup with it first, then use that in your sugar-free electrolyte drink.
Cactus Water Or Cactus Nectar
The people of the Sonoran desert have long used prickly pear cactus, also called nopal, for medicinal and nutritional purposes. They believed prickly pear cactus was an essential element to their health and survival. That may be for good reason: Research has found that prickly pear cactus is a good source of nutrients, including electrolytes and antioxidants.
True Nopal Cactus Water is a convenient, ready-to-drink beverage made from water, prickly pear concentrate, and natural flavor. It has a refreshing fruit taste and no added sugars or sweeteners. It contains about half the calories and sugar as the leading brand of coconut water while still providing electrolytes, especially potassium and magnesium, and antioxidants.
Another option: Arizona Cactus Ranch makes Prickly Pear Nectar, or 100% pure prickly pear concentrate. As a source of electrolytes and anti-oxidants, take 1 tsp. per day. Or make Prickly Pear Electrolyte Water by adding 24 tsp. of Prickly Pear Nectar to a 16 oz. bottle of water.
Both coconut water and cactus water are lacking in sodium. If you think you could be deficient in sodium, which is common during electrolyte depletion, add a pinch of high-quality salt to a meal, or eat a salty snack, such as salted nuts, fermented raw sauerkraut, or a pickle, in addition to drinking these healthier electrolyte beverages.
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Best Electrolyte Drink Available
Best of all, Greater Than products are all created without additional sugars and come in a range of delicious flavors that mean youre sure to find a favorite or two among the bunch. Certified organic, Non-GMO, vegan, gluten-free, keto-friendly and paleo-friendly, these drinks are the ideal addition to just about anyones diet – and are sure to make an excellent addition to your workout routine.
If youre ready to learn more about the science of how we create the perfect sports drink – and how it can benefit your body in a big way – drop us a line today. We cant wait to hear from you – and cant wait for you to try our delicious take on electrolytes.
Should Electrolyte Drinks Be Without Sugar
It is shocking that research has not been conducted on this very subject to compare if electrolyte drinks without sugars are better than those infused with sugars. No randomised controlled trials currently exist that compare how triathletes perform with and without sugar in electrolyte drinks.
Most sports drinks that were initially marketed in the 1970s had refined sugar as the main source of energy. The popular Ades utilized between 25-34 g of sugar/ 8-12 fl. oz of liquid with a very small amount of additive electrolytes, predominantly sodium.
Newer electrolyte mixes contain between 2-12 g of sugar per serving typically diluted in 12-16 fl. oz of water. This smaller amount of sugar is required to allow the maximal absorption of sodium through the specialized sodium channels present in the gut epithelial cells via a process called active transport.
Amino acids can also do the same, but not that efficiently as compared to sugar. In other words, electrolyte drinks without sugars do not have this additive effect of absorbing sodium and hence these may not work best for maintaining hydration during exercise. Thus, in sugar free electrolyte drinks, additional sodium may be necessary to get the same effect. Electrolytes such as sodium are vital in maintaining the osmolality of the solution and eventually, that of the blood into which this solution is absorbed.
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