When someone comes to me with a physical problem — such as weight, asthma, pulled muscles, fatigue, etc — what’s the first thing I ask them about?
If you’ve been around CPM Fitness for any amount of time, you know the answer — it’s dehydration!
And what’s the most obvious solution to the problem of dehydration? It’s to drink more water . . . right?
But what if I told you that water is not enough?
Although we encourage all of our members to stay very hydrated, plain ol’ drinking water may not be enough for you.
So, what’s the key missing factor?
If you eat a very unprocessed diet and stay physically active, you may want to consider drinking electrolyte-rich fluids before, during, and after your workouts.
Why Water Is Not Enough
Common sense tells us that if we are losing water through our skin (aka sweat), and we are hot and thirsty, that we should drink plenty of water to rehydrate ourselves.
But chugging water post-workout may not be enough to get your system back into pre-workout harmony. In fact, a strong case can be made that it’s not ideal to try to hydrate with just plain old water, since water is not the only substance our bodies need to achieve optimal levels of hydration.
When you drink plain water, the electrolytes in your tissues are diluted; so in effect, drinking plain water by itself can relieve thirst while actually dehydrating you.
So what exactly are electrolytes?
Electrolytes are chemical substances that when dissolved in water transform into ions, which are molecules that help conduct electrical impulses throughout the body.
Without these ions, the muscle would not be able to contract, and the brain would not be able to function. A deficiency in electrolytes can adversely affect your health, and water cannot exist in your tissues without them.
Sports Drinks and What NOT To Do
A very popular option that has been around for decades — Gatorade came out in 1965 — sports drinks help athletes replace water, electrolytes, and energy after training or competition.
Sports drinks do contain the important element of electrolytes; but unfortunately, many of these drinks also contain high amounts of calories and sugar, often in the form of high fructose corn syrup (HFCS).
Not only is this not suitable for those who are trying to stick to a clean diet, but the additional chemical additives can leave the body dehydrated and metabolically imbalanced.
So What Are My Options?
Lucky for us, getting in pre- and post-workout electrolytes is an easy fix, and there are many options that you can choose from that suit both your taste buds and your dietary needs.
Add Fruit or Veggies to Water
Adding fresh fruits and herbs add minerals and vitamins to water and increases the nutritional benefits. It helps raise the PH balance and lower the acidity, which can have a great impact on how your body absorbs and hydrates.
Some great fruit infused water combinations:
- Strawberry Cucumber
- Lemon Lime
- Blueberry Orange
- Blackberry Mint
I discovered the joy that is electrolyte tablets. You can buy them at most vitamin and sports shops and they are pretty easy to use — you just drop a tablet into your liter of water and wait patiently for it to dissolve.
Nuun tablets, one of the most popular brands today, cost around $7 for a small, portable container of 8 single serving tablets, and they come in an array of different flavors.
Take Your Water with a Grain of Salt
The last option is pretty simple — just add salt to your drinking water. This is my favorite option, so hear me out before you make a cringe face at the thought of drinking salty water!
Salt works well as an electrolyte; it is composed of 40% sodium and 60% chloride, and when dissolved in fluids, the sodium possesses a mild electrical charge, making it an electrolyte.
One teaspoon of salt (5,000 mg) provides about 2,300 mg of sodium. Not only is it a natural ingredient, but you probably have some form of salt lying around your kitchen as we speak — so no need to run out to spend money on sports drinks, coconut water, or Nuun tablets. You simply put a couple of pinches of salt in your drinking water throughout the day, and you are good to go.
So Which Option Is Best?
Prior to an intense workout, mix a teaspoon of good quality Himalayan salt in one liter of water. It will help improve thermoregulation, increase plasma volume, and reduce risk of hyponatremia. We recommend Himalayan salt over processed table salt, as it tends to contain other minerals that are important to your health.
Post-workout, electrolyte tablets are probably one of the best options for the sweaty fitness enthusiast. One tablet will help replenish any sodium, potassium, calcium, and magnesium lost through sweat. Replenishment of these four key nutrients are all important to your overall health and performance.
I started adding electrolytes to my water about two and a half months ago, and the results have been awesome. Almost immediately, I noticed that I wasn’t getting sluggish midway through the day. A big bonus is that I can push harder during a workout, and I was recovering well after my workouts.
I encourage all of you to give it a try and report any positive results that you may notice!
How’s Your Water Intake?
If you need a little boost with your hydration game, now is the perfect time! Beginning September 14, 2020, we’re doing a new nutrition challenge at CPM that includes a hydration component. Learn more about the #800gCHALLENGE.