The Truth About Rehydration Powders

 

Rehydration powders have been used by endurance athletes for decades, and have helped many people run farther and faster than they ever thought possible. Unfortunately, some people have begun to question the safety of rehydration powders, especially in regard to how they react with the body over time. This article takes a look at the truth about rehydration powders, while also providing some advice on how you can be safe while still reaping the benefits of this convenient alternative to liquid hydration methods that most of us are more familiar with.

To Start: What Are They?

They’re hydration supplements: typically a mixture of sodium, chloride, and potassium salts that your body needs to regulate fluid balance. Best rehydration powders are widely used by athletes as a recovery aid or as a way to replenish fluids lost during prolonged activity or in hot climates.

How Do They Work?

Rehydration powders come in liquid or powder form and can be mixed with water. As you drink them, they stimulate your body’s natural thirst mechanism so you drink more than usual to compensate for what has been consumed. Once ingested, sodium ions are released into your bloodstream, which triggers fluid retention in your blood vessels and increases blood volume. Sodium then binds with free water across cell membranes to retain even more moisture inside cells where it belongs.

Why Do You Need Them?

There are several reasons why you might need Rehydration powders. If you're an endurance athlete, or you sweat a lot at work or in your daily life, it makes sense to have a product on hand to replenish your body with electrolytes and other nutrients that are lost when we perspire. Those who have had injuries in which they've needed IVs may also be advised by their doctors to start using Rehydration powders after they've recovered. There's also evidence that some people feel less hungry when they drink one of these powdered beverages because their bodies are getting nutrients more rapidly, which can help them stay on track with their weight-loss goals.

How To Use Them?

While there are many great uses for powdered sports drinks, it’s important to understand how much you need and what to do with them. Our bodies replenish their water stores at a rate of 1-2 pounds per hour so it’s generally not recommended to consume more than one or two ounces per hour unless an athlete is severely dehydrated. Additional recommendations depend on how much you sweat during physical activity, but 4-8 ounces of fluid may be needed in addition to your normal daily intake. For intense exercise lasting longer than 60 minutes, a special product designed for replenishing water losses may be helpful as drinking plain water can lead to stomach cramps and bloating because it takes up room in your stomach that would otherwise be occupied by food or fluids that contain calories.

Re-Hydrate, But Don't Overdo It

The benefits of taking in extra water when you’re working out or being active are well documented, but let’s get straight to it: Don’t overdo it. While some types of sports drinks can be beneficial, those marketed as re-hydration powders usually don't provide any real benefit over water. If anything, they provide a way for manufacturers to hide behind their science (and more marketing) and upsell their products. Stick with good old H2O, but if you're going to buy a sports drink, choose one designed for your specific sport - that means reading nutrition labels carefully and choosing a beverage that has no more than 8-10g per serving. Don't overdo it with those powders!