‘Hydration reinforcements’ or only water? Medical experts make recommendations to overcome summer heat

Surviving the heat of summer is hydration, hydration, hydration.

Water will generally make the trick, but some “hydration multipliers” or electrolyte supplements are gaining popularity to increase hydration in just a drink.

These drinks of drinks offer a mixture of electrolytes such as sodium, potassium and magnesium to improve water absorption.

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But are these reinforcements necessary to remain completely hydrated on hot days?

Brunilda Nazario, MD, Chief Medical Editor of Medical Affairs on WebMD, told News Digital that staying hydrated is “essential” for health.

“Many people think of hydration as drinking water,” he said.

“However, it is more than just drinking water. Hydration is also about maintaining the balance of electrolytes such as salt, potassium and magnesium.”

Nazario said that hydration multipliers, or sports drinks are “correct in some circumstances.”

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“Water can be the best replacement for most people who are active, but for some, hydration products are the best way to stay hydrated,” he said.

“Stains or rings in your clothes while sweating can mean that your sweat contains a lot of salt, an essential and critical electrolyte that must be recovered.”

For those who exercise “intensely” or sweat “profusely”, Nazario recommends trying a hydration multiplier or a sports drink as a “better option” to prevent dehydration.

“That is because rehydration occurs faster with the products that have sodium,” he said.

“Keep in mind that these drinks can contain large amounts of salt.”

“While hydration products can be good during the hot summer days, if you are observing your salt consumption, keep in mind that these drinks can contain large amounts of salt.”

Dr. Glenn Hirsch, a National Jewish Health cardiologist in Denver, Colorado, said in a separate interview with News Digital that drinking adequate amounts of regular water is mostly “sufficient.”

But supplements that multiply hydration can be useful during exercise in heat conditions, especially if the activity lasts more than an hour.

“When a person is sweating a lot or if he is in a dry climate … he can lose many fluids and electrolytes in heat conditions without realizing it,” said the doctor. “Replace fluids and electrolytes is useful.”

While electrolytic powders add more salt and potassium for hydration, too much salt and potassium can cause complications in some people with conditions such as high blood pressure or renal disease.

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Some supplements also use synthetic sweeteners or sugar, said Hirsch, which is important for people with diabetes.

“In general, using them in moderation can work for most people when someone sweats a lot or works in a hot environment instead of just for daily hydration,” he said. “In that case, regular water is preferred.”

Nazario encouraged people to observe signs of dehydration and not wait until they are thirsty for drinking water, which is a sign that it is “already dehydrated.”

“Drink before, during and after exercise or outdoor activities on a hot day,” he said. “For outdoor activities, drink seven to 10 ounces every 10 to 20 minutes.”

Hirsch recommended drinking water slowly before leaving hot climates, even up to four hours before.

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“Drinking around half a liter to a liter of water before the activity can be useful,” he said. “Having at least 500 ml of a liter of water every hour during the activity in warm weather is important.”

“Having sports drinks or electrolytic powders to add to water can be useful to avoid water poisoning too much water without removal of electrolytes, which can occur after an hour of exercise in heat conditions and with large amounts of water intake alone.”

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Hirsch added that having salty snacks can also be a useful substitute together with regular water during prolonged activity.