Though it seems contradictory, yes, you can drink lots of water and still be dehydrated. Although water is vital for living, your body requires other elements to maintain ideal hydration.
The fact is, drinking water by itself might not be sufficient to restore the electrolytes lost during different kinds of exercise. Let’s investigate why that is and how you can prevent this surprisingly widespread issue.
What Is Dehydration?1
When your body runs out of water to carry out basic tasks like regulating temperature, lubricating joints, and providing nutrients, you become dehydrated. There is a balancing problem in effect here; too little fluid in your system throws your body off. Though individual symptoms will differ, typical ones include:
- Feeling thirsty
- Dark or reduced urine output
- Low energy or tiredness
- Headaches or vertigo
- Muscular cramping
Severe conditions of dehydration can potentially cause a medical emergency called heatstroke. Surprisingly, though, you can be struggling with dehydration even if you drink plenty of water.
Why Drinking Water Alone Isn’t Always Enough2
Though it’s not the whole picture when it comes to being hydrated, water is absolutely essential. If you’re downing glass after glass of water but still feel thirsty, your body’s electrolyte balance may be off.
Sodium, potassium, magnesium, and calcium are among the electrolytes your body needs to maintain fluid retention, smooth muscle action, and regulate nerve function. You lose these electrolytes plus water when you sweat.
While drinking plain water can satisfy your immediate thirst, it will not restore the crucial electrolytes you have lost, which are necessary for your body to be operating as it should.
Causes of Dehydration Despite Drinking Water
There are more causes of dehydration than you might think—even in cases where you’re regularly drinking lots of water. Here’s how dehydration can sneak up on you:
Insufficient Electrolytes
As we already discussed, maintaining bodily hydration requires electrolytes. While water certainly helps with fluid balance, your body can still struggle to retain water if you’re not getting enough electrolytes—and that often equals dehydration.
Thankfully, electrolyte supplements or sports drinks can help restore what’s lost during strenuous exercise or activities.
Sweating Too Much
Did you know that sweating is one of the primary ways your body loses fluids? Sweating can result from heavy exercise or just sitting outside in the heat. Water and electrolytes make up sweat. So if you replenish only the water, you’re still going to be deficient in electrolytes.
If you are sweating profusely, you need to consider implementing a hydration strategy that goes beyond plain water.
Excessive Water Consumption3, 4
Though it sounds illogical, consuming too much water in a short period of time can actually cause a disorder known as hyponatremia, in which case, salt levels in your blood get excessively diluted.
In severe circumstances, this imbalance can be fatal. But typically, it can cause headaches, nausea, and disorientation. So instead of excessive water intake throughout the day, try sipping it for a better strategy.
Drinking Diuretics
Caffeine found in coffee, tea, and sodas is a diuretic. Diuretics increase urine output, which can lead to fluid loss. So, it might be working against you if you rely on caffeinated drinks to stay hydrated. Although a cup of coffee won’t dehydrate you right away, you should balance it with liquids high in water or electrolytes.
Medicine
Several medications can raise your risk of dehydration by forcing your body to drain away water and electrolytes more quickly than normal. These medications include diuretics, antacids, and blood pressure meds.
As such, you might have to change your hydration schedule under your doctor’s guidance if you take these drugs and still feel thirsty even after drinking lots of water.
Illness5
Your body loses water more quickly when you are sick—especially if you have fever, diarrhea, or vomiting. Staying hydrated with not only water but also electrolyte-rich drinks like Sqwincher® is vital in these circumstances to help balance out your body.
Diet and Nutrition6
Some foods are naturally hydrating—think fruits and vegetables high in water, such as cucumbers, watermelon, and celery. Conversely, if you eat foods heavy in salt or if your diet lacks fruits and vegetables, you could be exacerbating dehydration and not even realize it.
So, what’s the solution? For starters, eating foods high in electrolytes—such as spinach for magnesium and bananas for potassium—helps promote hydration.
How to Tell If You’re Dehydrated7
Thirst isn’t the only thing to go by, as there are additional indicators that your hydration levels might not be where they ought to be. The color of your urine is among the most consistent markers to tell where you stand.
If it’s dark yellow or amber, your body probably requires additional fluids. But you are likely in a favorable hydration zone if your urine is light or pale in color.
Other symptoms to be on alert for include dizziness, dry mouth, and muscular cramping. If you have any of these, particularly following heavy water intake, it’s probably time to think about increasing your electrolyte consumption with Sqwincher®.
Here’s How to Maintain Proper Hydration
Following a healthy hydration schedule helps you avoid the dangers of dehydration—even when you are drinking plenty of water. The following tips will enable you to stay properly hydrated:
- Instead of consuming large quantities at once, drink water steadily during the day.
- To support hydration, eat meals high in water like fruits and vegetables.
- Incorporate electrolytes into your hydration regimen, particularly if heat or exertion is causing significant perspiration. Sports drinks, electrolyte supplements, or natural sources like coconut water or a little bit of salt in your water can all contribute here.
- One fast way to check your hydration levels is by looking at the color of your urine.
- Steer clear of too much alcohol and coffee, as they raise urine production, thus dehydrating you.
For the ultimate in healthy hydration, turn to Sqwincher®. Our electrolyte products provide the hydration solutions you need for optimal performance and wellness.
Why Sqwincher® Is Your Trusted Source for Hydration
Although drinking water is vital, it is abundantly evident that maintaining hydration extends beyond merely consuming H2O. Maintaining the body’s fluid balance and general functioning depends critically on electrolytes, and that’s where Sqwincher® can be of great use.
With more than 45 years of experience in hydration, Sqwincher® provides electrolyte solutions specifically designed to satisfy your body’s demands. Sqwincher’s® low-sodium, potassium-rich formulations help restore the electrolytes your body loses, thus ensuring you remain adequately hydrated.
Don’t let dehydration slow you down. Choose Sqwincher® to keep your hydration levels balanced and your performance at its best. Try Sqwincher® today and feel the difference that healthy hydration provides.
Sources
1. https://my.clevelandclinic.org/health/diseases/9013-dehydration
2. https://www.ncbi.nlm.nih.gov/books/NBK234935/
3. https://www.mayoclinic.org/diseases-conditions/hyponatremia/symptoms-causes/syc-20373711
4. https://www.healthline.com/health/chronic-dehydration#causes
5. https://www.mayoclinic.org/diseases-conditions/dehydration/symptoms-causes/syc-20354086
6. https://www.healthline.com/nutrition/19-hydrating-foods
7. https://www.health.nsw.gov.au/environment/beattheheat/Pages/urine-colour-chart.aspx
