Especially in the summertime, when we tend to be outside and perspire more heavily, it might take a bit more effort to stay well-hydrated. Older adults are particularly prone to dehydration, impacting an estimated 17% to 28% of people over 50 in the United States.
The question is: Can we avoid dehydration with water, alone? Or are hydration packets — which are experiencing a surge of popularity among health-conscious folks — necessary? If the marketing is to be believed, athletes aren’t the only ones who should be regularly supplementing their water with brightly-colored powders. So what’s in these hydration packets, and should every adult (even those who are less physically active) be drinking the Kool-Aid (pun intended)?
The Theory Behind Hydration Packets
Dehydration typically occurs when we experience an imbalance between fluid intake and loss, leading to a disruption in the balance of total body electrolytes. Electrolytes are essential minerals, including sodium, magnesium, and potassium, that carry an electric charge and are vital to many key functions of the body. We lose valuable electrolytes throughout the course of an average day, with the rate of loss impacted by activities like exercise, sleep, or consuming caffeinated beverages and alcohol.
If you regularly participate in strenuous exercise, or spend time in hot or humid weather, hydration supplements might be just the ticket to give you a needed boost. Similarly, although most people get adequate amounts of electrolytes as part of a healthy diet, hydration packets can also be helpful if you’re not eating enough fruits and vegetables.
Hydration supplements vary quite a bit in terms of contents, but for the most part they contain a blend of electrolytes and other ingredients to help with hydration. Some packets include vitamins, sugars (or artificial sweeteners), as well as additives to enhance taste (or marketability.)
Do We Really Need Electrolyte Supplements?
When assessing whether you should use a hydration supplement, you’ll need to carefully research the ratio of nutrients it claims to have, and weigh them against ingredients that could be potentially harmful.
For example, one of the main electrolytes in many of these supplements is sodium. Sodium can help restore the body’s fluid balance after prolonged sweating, illness, or if you take diuretic medications. But most Americans already get too much sodium (in the form of salt) in their diet. Federal dietary guidelines recommend adults eat no more than 2,300 milligrams of sodium daily, or about 1 teaspoon. The ideal daily limit for most adults, according to the American Heart Association, is 1,500 mg (less than half a teaspon.) And yet, Americans consume an average of 3,400 mg – over one and a half teaspoons – a day.
Many hydration packets are chock-full of sugars or sweeteners, as well. Although they typically have less sugar than your average sports drink (like Gatorade or Powerade), regularly drinking hydration packets can be problematic for anyone watching their sugar intake.
Dr. Sara Rosenkrantz, an associate professor in the department of kinesiology and nutrition sciences at the University of Nevada, Las Vegas, believes that most people don’t need hydration packets as part of their daily diet. “For most people, it is absolutely true that we get adequate amounts [of electrolytes] in the foods and beverages that we consume already,” she told the American Heart Association.
On the other hand, people who work long hours outdoors, particularly in hot, dry climates, or athletes doing prolonged, vigorous-intensity exercise might benefit from electrolyte supplements. But if your exercise lasts less than 75 minutes, and isn’t high intensity, then Dr. Rosenkrantz advocates that hydrating with plain water is sufficient.
Should You Try Hydration Packets, Anyway?
For many people, trying hydration supplements won’t be harmful. If you struggle with drinking enough water during the day (it’s so boring!), don’t eat enough fruits and vegetables, or live a particularly sweaty lifestyle, then the right supplement — one low in sodium and sugars — could be helpful. After all, some hydration packets could potentially be a better option than some of your other hydration choices like sodas, coffee concoctions, or sugary juices if water isn’t your “thing.”
On the other hand, Dr. Rosenkrantz warns “if you are taking electrolyte drinks, supplements, or tablets, please be careful of not always assuming that more is better.” Overuse of electrolyte drinks can lead to heart rhythm issues, fatigue, nausea, and more. “Interestingly, a lot of the same symptoms of getting too much can look like not getting enough,” she says.
