Do You Need Help Hydrating?

With summer approaching you might be thinking more about your hydration, but do you need a special hydration product?
 
The short answer – it depends.  
 
What are hydration products?
 
Hydration products are often found in powder forms and contain electrolytes. Electrolytes, like sodium, potassium, and chloride, are lost in sweat. Electrolytes help control muscle function, hydrate, and balance your blood. Electrolyte losses vary by person.
 
Who should use hydration products?
 
People who exercise, sweat excessively, or have digestive problems like diarrhea or vomiting may benefit.
 
Research suggests that for every 1 hour of moderate to intense exercise (brisk walking, biking, running, or high-intensity interval training), two cups (or 16 ounces) of fluid, 300 to 600 mg sodium, and some carbohydrates should be consumed to assist with rehydration. Carbohydrates can help with electrolyte absorption. 
 
What’s the difference? We reviewed some popular brands:

• Liquid IV (1 stick in 16 ounces water): 500 mg sodium, 380 mg potassium, 11 g carbohydrates (11 g added sugar)
• Pedialyte Powder Packet (1 packet in 16 ounces water): 490 mg sodium, 370 mg potassium, 12 g carbohydrate (12 g added sugar)
• DripDrop (1 stick in 8 ounces water):  330 mg sodium, 185 mg potassium, 9 g carbohydrates (7 g added sugar) - doubling the dose and increasing to 16 ounces of fluid may be more appropriate in certain situations
• Nuun (1 tablet in 16 ounces water): 300 mg sodium, 150 mg potassium, 4 g carbohydrates (1 g added sugar) - this may be inadequate in carbohydrate for certain types of rehydration 

 
​Final answer?
 
Certain products may aid in rehydration after intense exercise, periods of excessive sweating, or fluid lost through vomiting and diarrhea. For most people who exercise less than 1 hour, and are not excessively sweating or having digestive issues, plain water and food is usually enough to support hydration. 
 
If you are wondering if you may benefit from regularly consuming these products talk with your doctor or dietitian.
 
REFERENCES:
Aghsaeifard Z, Heidari G, Alizadeh R. Understanding the use of oral rehydration therapy: A narrative review from clinical practice to main recommendations. Health Sci Rep. 2022;5(5):e827
Kerksick, C.M., Wilborn, C.D., Roberts, M.D. et al. ISSN exercise & sports nutrition review update: research & recommendations. J Int Soc Sports Nutr. 2018;15(1): 38. 
McDermott BP, Anderson SA, Armstrong LE, et al. National Athletic Trainers' Association Position Statement: Fluid Replacement for the Physically Active. J Athl Train. 2017;52(9):877-895.
Sawka MN, Burke LM, et al. American College of Sports Medicine position stand. Exercise and fluid replacement. Med Sci Sports Exerc. 2007;39(2):377-390.  
?June 2022 Parrish
 
By Emily Kolasheski
MGH Dietetic Intern