Although you know hydration is crucial for your health and well-being, it's not always easy to drink enough fluids. Maybe you've seen the rows of colorful electrolyte drinks lining store shelves and wondered if they're a magic bullet for this dilemma.
With so much conflicting information out there, it's tough to know if hydration supplements are worth the hype. Let's explore what these supplements are, when they might be helpful, and whether water is still your best bet most of the time.
Understanding Hydration and Electrolytes
Fluids are constantly flowing and put to work throughout your body. Water makes up about 55% - 60% of our body weight and plays a starring role in almost every bodily function. It helps to:
- Flush out waste
- Lubricate joints
- Regulate body temperature
- Transport nutrients
Electrolytes are mineral salts that conduct electricity in our fluids. They're essential for muscle contractions, nerve impulses, and maintaining proper hydration levels.
So, what happens when we don't get enough fluids or lose electrolytes through sweat? Dehydration can set in, leading to fatigue, headaches, muscle cramps, dizziness, and difficulty concentrating. Sound familiar?
What's the Deal With Hydration Supplements?
Hydration supplements come in many different forms, including powders, tablets, and pre-mixed drinks. They usually contain electrolytes like sodium, potassium, magnesium, and calcium. Sometimes, they also have added vitamins and minerals.
People who rave about these supplements claim they can:
- Enhance athletic performance and recovery
- Improve hydration and combat dehydration faster than water alone
- Replenish electrolytes lost through sweat, especially during exercise or hot weather
Are these claims nonsense, or is there some truth to them?
Hydration Supplements May Be Beneficial for Nurses
Some research shows the benefits of electrolytes, and there are situations when hydration supplements might be helpful for nurses:
- During or after strenuous activity: If your shift involves a lot of physical exertion, like working long hours on your feet and walking a lot, a supplement might help replace electrolytes lost through sweat.
- In hot and humid environments: Working in hot weather or under hot lights can cause you to sweat more. Electrolyte drinks might help replace what's lost and prevent dehydration.
- When you experience vomiting or diarrhea: If you're battling a stomach bug and can't keep fluids down, a hydration supplement can help replenish the electrolytes you lose through illness.
Talk to your health care provider before using any supplement, including hydration supplements. Certain medical conditions or medications can affect your electrolyte balance.
As enticing as they are, remember that hydration supplements are NOT a magic fix. Water should always be your go-to drink. Don't rely on supplements to stay hydrated. They should complement - not replace - your water intake.
Also, keep in mind that many commercially available supplements are loaded with sugar, artificial flavors, and unnecessary additives. Try to choose natural, sugar-free options whenever possible.
Water Is Still Your Best Friend
Knowing what we know about hydration supplements, it's time to get real: Water is the original and most natural way to stay hydrated. It's calorie-free, readily available, and budget-friendly. It should always be number one on your list of ways to stay hydrated.
To help you drink more water, try to:
- Flavor it up: Add slices of lemon, cucumber, or berries to your water for a refreshing twist.
- Carry a reusable water bottle: Keep a reusable water bottle with you throughout your shift and sip it regularly.
- Set (and stick to) healthy hydration goals: Aim for 8 glasses of water a day, but you may have to adjust this goal depending on your activity level and climate.
- Listen to your body: Pay attention to your thirst. Being thirsty is a sign you're already dehydrated, so aim to drink fluids throughout the day to prevent thirst.
The Bottom Line: Hydration Supplements Can Play a Supporting Role
Hydration supplements are a useful tool for nurses in specific situations, but they shouldn't replace water as your primary source of hydration. They can help you stay hydrated, so you have the energy, focus, and stamina you need to take care of yourself and your patients.
Want more inspiration? We've got tons of resources to motivate you in your hydration quest:
- See how one #healthynurse made hydration the biggest component in her life to activate better health.
- Use caution with what you see or read online, especially on social media. Leaning on evidence-based info, you can debunk the 4 most common hydration myths.
- Is your hydration lagging behind this summer? Find out.
- Not a fan of plain water? Turn to tea to assist with hydration.
