[vc_row][vc_column][vc_column_text]On a hot
summer day, it is especially important to stay hydrated. But will adding a pinch of salt to your water help you to avoid drying out?
Many folks are posting videos on TikTok and suggesting that adding a little salt to plain water can boost hydration.
This push toward sprinkling salt in your water is just the latest aspect of a wider trend, says Carrie Dennett, a Washington-state-based registered dietitian nutritionist and founder of
Nutrition by Carrie.
This trend promotes the argument that the average person needs to do something other than merely drink water to stay hydrated,
"On the surface, it makes sense to add a pinch of salt to a glass of water, because salt contains two of the electrolytes — sodium and chloride — that help us stay hydrated and help the body regulate fluid balance inside and outside of our cells," Dennett says.
However, odds are good that adding salt to your water won't provide much of a health benefit.
"The reality is that most people do just fine by drinking water and eating food, since we get enough salt and other electrolytes from our diets," says Dennett, who is also nutrition columnist for the Seattle Times and author of "Healthy for Your Life: A Non-Diet Approach to Optimal Well-Being."
Why some people add salt to their water
The human body
loses both fluids and electrolytes through sweat, urine and breath. Generally, this modest loss of electrolytes is not a major issue for us.
However, if you are struggling with vomiting or diarrhea, exercising for long periods, or exercising in hot weather, you are likely losing more electrolytes than usual, Dennett says.
"If you sweat heavily during a workout and see what looks like chalk on your clothing, then you’ve probably lost a lot of salt, but you’ve also lost potassium," she says.
Adding a pinch of salt to your water may have some benefit in keeping you hydrated when you exercise hard or are active in hot weather. But better options are available.
"A sports drink or other
electrolyte replacement drink may be a better bet than just salting your water," Dennett says.
In many cases, trying to get extra electrolytes through a beverage is not necessary, she says.
"If you’re exercising for less than two hours and the weather’s not hot, drinking water and eating a meal that includes some salt and some fruit or vegetables should cover your bases," Dennett says.
Downsides of drinking salt water
Adding salt to your water is not necessary for a typical person.
"Most people already get more salt than they need in their diets," Dennett says. "Consuming even more through water if you don’t have a specific need to replace excreted salt could be harmful."
The
average American already consumes more than 3,300 milligrams of sodium per day, far more than the 2,300 milligrams maximum that experts recommend for teens and adults, according to the Centers for Disease Control.
Consuming too much sodium can boost your blood pressure, increasing your risk of heart disease and stroke. Together, those two conditions kill more Americans each year than any other factor.
Taking in too much salt can also make you retain water, which most people try to avoid, Dennett says. "And if you don’t like the taste of salty water, you may end up drinking less water, consciously or subconsciously, which defeats the purpose," she says.
Better ways to stay hydrated than drinking salt water
Remaining properly hydrated is a lot simpler than it seems. "To stay hydrated, the most important thing you can do is
drink enough water," Dennett says.
The standard advice to drink eight 8-ounce glasses of water every day "isn’t exactly accurate," she says. That is because other non-alcoholic beverages count toward that total.
Even drinking
coffee can help you stay hydrated, "because caffeine only has a diuretic effect if you rarely drink it."
Still, Dennett refers to the advice to drink eight 8-ounce glasses of water as "a starting point for people who aren’t drinking much to begin with."
If you want to improve your efforts to stay hydrated, try to notice when you are thirsty.
"That can serve as a personalized guide for how much to drink, because our needs vary based on how hot the ambient temperature is, what we’ve eaten that day and other factors," Dennett says.
Some people use their urine color as feedback to help them determine if they are properly hydrated.
"If your urine is the color of lemonade, you’re hydrated," Dennet says. "If it’s darker, you probably need to drink some water. But if it’s clear, you're overhydrated."
It's also important to remember that our bodies get water from food. "So, taking advantage of fresh summer fruits and vegetables is a tasty and nutritious way to help your hydration when the temperatures are soaring," Dennett says.
If you
struggle to drink enough water because you don't like the taste, add a squeeze or slice of citrus fruit, a few slices of cucumber or ginger root, or some fresh mint. Doing so "may add a much appreciated flavor boost," Dennett says.
The CDC offers some additional
tips for staying properly hydrated, including:
- Drink during regular intervals rather than drinking large amounts of water infrequently
- Do not skip meals
- Do not drink more than 48 ounces of fluid in an hour. Doing so can cause the concentration of salt in your blood to become too low, which can be life-threatening.
[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_text_separator title="Featured Products" border_width="2"][vc_row_inner equal_height="yes" content_placement="middle" gap="35"][vc_column_inner width="1/3"][vc_single_image image="177348" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1723919595678{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/sunwarrior-sport-active-hydration-blue-raspberry"][/vc_column_inner][vc_column_inner width="1/3"][vc_single_image image="177350" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1723919614061{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/amazing-nutrition-daily-hydration-with-himalayan-pink-salt"][/vc_column_inner][vc_column_inner width="1/3"][vc_single_image image="177349" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1723919630993{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/pure-power-electrolytes-nsf-certified-for-sport-lemon-lime"][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row]
