• It’s vital to stay well-hydrated for your health, particularly in the warmer seasons.

  • While some advocate for alkaline or electrolyte-infused waters for their health advantages, tap water is usually adequate and more cost-effective for the majority.

  • Added electrolytes in water are generally not necessary unless you are experiencing significant fluid loss.

  • Listening to your body’s signals of thirst or monitoring your daily water intake can help ensure proper hydration.

When the heat of summer intensifies, there’s a surge in popularity for so-called “functional” waters, like those infused with alkaline or electrolytes, promoted as superior hydration options during high temperatures and humidity.

The market is flooded with various water types claiming to enhance hydration and balance pH levels, leading to consumer confusion about the healthiest choice.

Amidst the influx of fancy waters with attractive packaging and bold health claims, standard tap water may start to look uninspiring. But are these stylish water alternatives truly beneficial, or just overpriced fads?

Experts suggest that the answer is often simpler and less costly than many think.

The Importance of Hydration During Hot Weather

Dr. Blen Tesfu, a dietitian and physician at Welzo, emphasizes the importance of hydration, particularly during the summer’s heat.

According to Dr. Tesfu, the rise in temperature leads to faster fluid loss, heightening the necessity for increased water intake.

Dehydration can lead to symptoms such as fatigue, confusion, and low energy, she explains.

“Hydration is critical as it helps the body regulate its temperature, supports energy production through digestion and absorption, and aids in organ function,” she notes.

Dr. Tesfu stresses the importance of proactive hydration when active outdoors or exposed to the sun.

Dr. Sotiria Everett, a clinical assistant professor at Stony Brook Medicine, points out that heat-related conditions like heatstroke and heat exhaustion can be severe and potentially fatal.

“Proper hydration can decrease the risk of heat-related illnesses, which is especially crucial for athletes and outdoor workers,” she adds.

Are There Real Benefits to Alkaline and Electrolyte Waters?

Dr. Tesfu explains that alkaline water has a higher pH than tap water, which usually ranges from 6.5 to 8.5.

“Alkaline water is believed to help neutralize body acidity, potentially supporting health,” she mentions, but also clarifies that there is no solid research backing claims that it can energize or alkalize the body.

Electrolyte waters, however, are fortified with minerals that can be lost through sweat and exertion.

“These waters can be beneficial if you’ve experienced significant electrolyte loss due to excessive sweating or intense physical activity,” Dr. Tesfu states.

She notes that replenishing electrolytes can maintain fluid balance, prevent dehydration, and avoid muscle cramps.

Optimal Ways to Maintain Hydration

Despite the variety of trendy hydration options available, they might not be necessary for adequate hydration.

For the majority, plain tap water is sufficient.

“It’s economical, widely available, and contains the necessary minerals for hydration,” Dr. Tesfu remarks.

Dr. Everett concurs, “For most people, just drinking water regularly and eating a mineral-rich diet should suffice for hydration.”

Dr. Everett lists several mineral-rich foods:

  • Potassium — bananas, sweet potatoes, citrus

  • Sodium — cheese, soups, salt (note for those with hypertension)

  • Calcium — milk, yogurt

  • Magnesium — nuts, seeds

“For active individuals or those who sweat profusely, adding a bit of salt and citrus to your water can mimic the effects of electrolyte drinks,” she suggests.

Foods high in water content such as watermelon, celery, strawberries, oranges, and lettuce also contribute to hydration.

When Are Electrolytes Necessary?

Hydration becomes particularly crucial during periods of extreme heat or in hot climates.

It’s important to stay hydrated before, during, and after exposure to prolonged heat to avoid heat-related illnesses, which can include symptoms like increased heart rate, muscle cramps, and dizziness.

“For those more active in the summer, enhancing water with a pinch of salt and some citrus can offer similar benefits to commercial electrolyte drinks,” Dr. Tesfu reiterates.

If you find yourself sweating excessively, adding electrolytes to your water might help replace what you lose through perspiration.

Electrolyte replacement is beneficial for those who are highly active, aiding in recovery, as well as for those who work or exercise in high temperatures.

Electrolyte needs can vary based on individual factors such as health conditions, medications, activity levels, or climate.

If considering electrolyte supplements, consulting a healthcare professional can provide personalized advice and benefits.

Are You Drinking Enough Water?

It’s commonly said that everyone should drink eight glasses of water a day, but hydration needs can vary widely from one person to another and from one day to the next.

According to the U.S. National Academies of Sciences, Engineering, and Medicine (NASEM), it’s best to listen to your body and drink when you feel thirsty.

NASEM recommends that women aim for 2.7 liters (around 91 ounces) and men for 3.7 liters (about 125 ounces) of total water from all beverages and foods each day.

They note that these needs can increase with physical activity or in hot environments.

Dr. Tesfu suggests monitoring the color of your urine as a good indicator of hydration levels: clear or pale yellow indicates adequate hydration, while darker shades may suggest insufficient intake.

She supports NASEM’s advice to drink according to thirst, which is a natural indication of your body’s hydration needs.

Alternatives for Those Who Dislike Water

If the taste of plain water doesn’t appeal to you, Dr. Everett highlights that hydration doesn’t solely have to come from drinking water.

“Many fruits and vegetables not only provide water but also electrolytes, minerals, and other beneficial nutrients,” she explains.

She suggests enhancing the flavor of water by adding slices of lemon, various fruits like berries or pineapple, herbs such as mint or basil, or even cucumber.

Cold-brewed iced tea is another flavorful, hydrating option that can also increase your antioxidant intake, according to Dr. Everett.

Ultimately, staying hydrated means listening to your body and discovering what hydration methods work best for you.