Staying well hydrating during the summer months, during training and competition, or whilst fasting can be quite challenging for most people. When the mercury is rising as high as it has recently its important to recognise hydration isn’t just about water – fluid loss via other means as well as sweating involves the loss of electrolyte minerals – There are many reasons why replacement of these minerals via an electrolyte mineral-containing drink may be better than drinking pure water alone.
Drinks containing electrolyte minerals – particularly sodium - are known to stimulate thirst, thereby stimulating a greater voluntary intake of fluid. There is also evidence that drinks containing sodium stimulate the rate and completeness of re-hydration after a bout of exercise.
As with most aspects of physiology, as well as nutrition and lifestyle practices, it’s a personal thing. Truth is some people perspire more than others. Although the amounts lost in sweat are generally in proportion to total body stores, prolonged heavy sweating can lead to significant mineral losses (particularly sodium), which can cause cramping or dizziness. Drinking pure water effectively dilutes the concentration of electrolyte minerals in the blood, which can impair several physiological processes. An extreme example of such an impairment is ‘hyponatraemia’, when low plasma sodium levels can be literally life threatening.
When it comes to fasting such as a prolonged fast of more than 3 days such as the 5 day ProLon© fasting mimicking diet (FMD) because you are reducing your food intake you are also reducing your mineral intake by up to 40%. These minerals would normally be present in foods contained within an average intake of roughly 2-2500kcal per day. This is compensated for by the inclusion of sea salt in soups, olives and bars, as well as the NR-3 Multivitamin mineral capsule taken 3 times daily.
#1 Electrolytes + Water
Electrolytes serve three general functions in the body:
they control osmosis of water between body compartments
many are essential minerals
they help maintain the acid-base balance required for normal cellular activities
There are many reasons why replacement of these minerals via an electrolyte mineral-containing drink may be better than drinking pure water alone.
Drinks containing electrolyte minerals – particularly sodium - are known to stimulate thirst, thereby stimulating a greater voluntary intake of fluid. There is also evidence that drinks containing sodium stimulate the rate and completeness of re-hydration after a bout of exercise.
As with most aspects of physiology, as well as nutrition and lifestyle practices, it’s a personal thing. Truth is some people perspire more than others. Although the amounts lost in sweat are generally in proportion to total body stores, prolonged heavy sweating can lead to significant mineral losses (particularly sodium), which can cause cramping or dizziness. Drinking pure water effectively dilutes the concentration of electrolyte minerals in the blood, which can impair several physiological processes. An extreme example of such an impairment is ‘hyponatraemia’, when low plasma sodium levels can be literally life threatening.
When it comes to fasting such as a prolonged fast of more than 3 days such as the 5 day ProLon© fasting mimicking diet (FMD) because you are reducing your food intake you are also reducing your mineral intake by up to 40%. These minerals would normally be present in foods contained within an average intake of roughly 2-2500kcal per day. This is compensated for by the inclusion of sea salt in soups, olives and bars, as well as the NR-3 Multivitamin mineral capsule taken 3 times daily.
As noted before, personalisation matters - everyone is different and so are the seasons therefore some people will require more than others. Coconut water is a great natural electrolyte which has a unique taste and tropical flavour but has a low sugar content.
Additional electrolyte supplements such as elete are most a convenient way to combat any shortfall, which many athletes take on a regular basis. Your discount code here ‘elite15’
#2 Brain Power - Electrolytes + Water
Cognitive performance is intimately linked to hydration status. According to neuroscientist and author Kristen Willeumier, PhD even as little as 1-2% drop in hydration can lead to feelings associated with brain fog, like headache, tiredness, and poor concentration. In fact, when the body becomes dehydrated, the physiological process that established the same ones that occur when coping with stress, dehydration equals stress, and once stress establishes there is an associated mobilising of resources from the body’s hormonal stores for ‘fight or flight’, such as adrenaline and cortisol. Effectively the brain uses electrical energy via the water drive of the energy generating pumps. With dehydration the level of energy generation is decreased. This form of depletion if not addressed over time may lead to the basic problem seen in chronic
fatigue syndrome.
#3 Quantity
Many sources tell us we should be drinking 8 glasses of water a day but in truth it comes from nowhere in science. To be more accurate you need to assess different body types and environments and seasons as well as lifestyles so that would mean considerable variation.
It is impossible to cater for everyone but for general guidance you may consider drinking half your weight in water per day, so if you weigh 68 kilogrammes you would need 2.2 litres or roughly 9 glasses of water.
Ultimately your intake may depend upon whether you are on a keto diet, which is more dehydrating, experiencing a hot climate, or you're engaging in vigorous exercise and of course fasting. This will require an increased uptake.
One simple guide is a urine colour check - if your pee is clear, light yellow that’s ideal, or its dark yellow, you’re probably not drinking enough.
#4 Timing
According to behavioural sleep Shelby Harris MD hydration is significant for quality of sleep. If, like me you forget to drink enough during the day you can end up trying to play catch-up too late in the day. This often leads to multiple visits to the bathroom during the night - not helpful for good uninterrupted sleep. Therefore, it's super important to hydrate first thing in the morning after an overnight fast. This will help with lubrication of joints, elimination of waste, respiration and priming the vascular system at the start of the day. Try not hydrate before the day gets started and runs away from you.
#5 Detoxification
The array of liver supporting detoxification agents on offer today is positively mind boggling, even for the most assiduous practitioner. Slippery elm, milk thistle, dandelion, burdock, rhubarb root, various greens, prebiotics, minerals and botanicals the list goes on. However, without one key component and delivery mechanism they are all practically impotent…Guess what that element is yet? yup that’s it WATER. Our whole internal transportation system for getting substances in and out of the body – connecting pathways to and from the brain, nerves, various glands and tissues are all water dependant.
#6 Quality Matters
Pure and simple – if you looking to filter your tap water and save on the plastic the Larq is a revolutionary portable and counter top water filtration system that combines high-performance Nano Zero filter technology with zerovalent iron providing a seamless, low-pressure drinking experience. The advanced filtration system removes pollutants like lead, chlorine, mercury, VOCs, cadmium, PFAS / PFOA, pharmaceuticals, particulates, and more.
Larq water Filtration system – no nasty plastics please lets talk sustainability these are my favourites.
Note, If you use reverse osmosis filters they weed out everything including healthy minerals and electrolytes so you will need to remineralise your water. A pinch of Himalayan Sea salt or elete will work. Your discount code here ‘elite15’
Great hydrating foods include cucumber, watermelon, and of course coconut water – obviously not during your ProLon© FMD prolonged fasting regime though.
#7 Caffeine and Alcohol
Both are diuretic which means they push water out of the body. Caffeine is also classified as a drug because of its direct action upon the brain. The degree or impact of alcohol on hydration appears to be limited with research being inconclusive due to the broad aspect of variables at play. However, despite any upside linked to antioxidant content of red wine, the side effects of excessive consumption are well documented in literature.
Some researchers observed that drinking the higher caffeine coffee had a short-term diuretic effect, whereas the lower caffeine coffee and water were not dehydrating.
Similarly another study showed that moderate coffee intake may be as hydrating as drinking water. However, the sample size was small and limited to men and did not reflect any electrolyte imbalance.
So, even when coffee makes you urinate more, it may not dehydrate you when taken moderately — as you don’t lose as much fluid as you originally drank.
On average, an 8-ounce (240-ml) cup of brewed coffee contains 95 mg of caffeine, compared with 30–90 mg for instant coffee, 3 mg for decaf, or 63 mg for a shot (1–1.75 ounces or 30–50 ml) of espresso.
One small coffee can be part of your prolonged 5 day fast (FMD) just be mindful it doesn’t exceed 90g as this may impact nutrient sensing pathways.
Top 5 foods that are nutrient rich and hydrating include
#1 Cucumbers: Cucumbers are about 95% water, making them incredibly hydrating. They are also low in fructose and contain essential minerals like potassium and magnesium.
#2 Courgette: Similar to cucumbers, zucchini is high in water content and low in fructose. It provides a good amount of potassium and vitamin C, which are beneficial for overall health
#3 Spinach: Spinach is a leafy green that is low in fructose and high in water. It is packed with minerals such as iron, magnesium, and calcium, making it a nutritious choice for hydration and overall well-being
#4 Lettuce: Lettuce, especially varieties like iceberg and romaine, is high in water content and low in fructose. It also contains minerals like potassium and calcium, which are essential for maintaining electrolyte balance.
#5 Bell Peppers: Bell peppers are low in fructose and have a high-water content. They are rich in vitamins A and C, as well as potassium, making them a great addition to a hydrating diet.
Summary
Interestingly, new research is highlighting the need for increased hydration for older adults especially men and women playing sports due to its ability to influence and regulate body temperature. This is important as less efficient regulation of body temperature contributes to an increased risk of heat exhaustion, heat stroke and adverse heart problems. An aging study found 37% of people 65 and older admitted to emergency rooms showed signs of dehydration.
Additionally, an added benefit of drinking lots of water is its positive effect on immunity consuming adequate levels supports good physiology helping the body to naturally rid itself of bacteria and other toxins.
Bottom line - drink up, increase hydration levels when fasting and nutrient hydrating foods for support and recovery.
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