How Dehydration Hijacks Your Health: Symptoms to Watch For and Hydration Tips to Keep You At Your Best

Could dehydration be the root cause of you feeling old, tired, and less than your best? In this episode, Aimee uncovers the subtle signs of dehydration that often fly under the radar. We dive into why hydration isn’t just about drinking water—it's about balancing electrolytes too. Aimee shares how to determine exactly how much water your body needs, plus tips to keep those hydration levels optimal. Whether you’re an athlete or just trying to stay healthy, this episode is your guide to mastering hydration to keep you feeling your best.

Notable Quotes/ Key Takeaways:

• Importance of Electrolytes: Electrolytes such as sodium, potassium, calcium, and magnesium are essential for muscle function, fluid balance, and heart health.
• Modern Diet Deficiencies: Industrialized diets often lack sufficient potassium and magnesium, making electrolyte supplementation or dietary adjustments necessary to consider.
• DIY Electrolyte Solutions: Simple homemade drinks can effectively improve hydration.
• Special Needs for Athletes: Those with higher physical activity levels or on low-carb diets may require specialized electrolyte formulations to feel and perform their best.

Resources:

Find Research Citations and Transcript at Blasphemous Nutrition on Substack

Work with Aimee

Photography by: Dai Ross Photography

Podcast Cover Art: Lilly Kate Creative

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Transcript

External Microphone: 0:00

Welcome back to Blasphemous nutrition. My name is Aimee. And honey, I got to tell you, it has been hot as Hades this summer, where I'm at and probably where you're at too. If you're in the Northern hemisphere. Recently a couple of folks were asking me about how to best hydrate in the heat. So clearly it's on a lot of people's minds. Now hydration is one of those health habits. That's really easy to ignore and fulfilling hydration needs can be both quite simple and a little bit complex. In today's episode, I'm going to break it down for you. How to tell if you're dehydrated, how to ensure you're getting enough water and the role and importance of electrolytes when considering your hydration needs. Signs of hydration appear long before our thirst kicks in. And while hydration itself only becomes a topic of discussion during heat waves. Many of us actually live in a chronic state of dehydration all year long and have subsequent electrolyte imbalance yet we don't realize it. Water does a lot more than just quenched thirst. Our bodies use water to transport, nutrients, and waste, help regulate body temperature, protect our tissues and support cell growth and communication. Water also cushions our bones and lubricates our joints. In addition to quite a bit more. Way before we feel thirst, our body gives us subtle cues that we need fluids and electrolytes. Common signs of dehydration can be general fatigue. But a lot of things cause general fatigue. So. We can't say that's exclusively dehydration. Brain fog, poor mood, muscle cramps, even craving sweets can be assigned that you actually need water. These symptoms begin with as little as 2% dehydration from optimal levels. And given that the average adult body holds about 10 to 13 gallons of water. This equates to less than three ounces of water loss before symptoms can appear. Now how much water we need in a day varies significantly from person to person one's activity level, the ambient temperature, where you are the use of heating and air conditioning, as well as medication use. So this makes it pretty much impossible to give proper accurate guidance. And while general recommendations, like eight glasses of water a day or half your body weight in pounds consumed in fluid ounces. Is not grounded in hard science. It does highlight to most of us that we do need more fluids than we often think we do. Especially if we're not consuming a diet rich and watery foods, such as soups or watery, fruits and veggies. Now my general recommendation. Is to drink enough liquids that your urine is a pale yellow. If it's dark yellow, orange, or a highly aromatic, you're probably dehydrated. That said there are certain medications as well as B vitamins, which can alter the color of your urine as well as its odor. So even that recommendation may not apply to you. It's easy to see how even something like fluid consumption can feel complicated and overwhelming. Now our bodies are made mostly of water, right. And historically, aside from food We received electrolytes from the water that we took in from streams, rivers, and lakes as trace minerals were abundant in these sources. But with water filtration and purification, many of these trace minerals are no longer in our water supply, particularly in large cities where there isn't well, water usage. So it becomes even more crucial to replace these minerals that have been lost from the water supply, through our food. Sodium potassium, calcium and magnesium are the electrolytes that the body uses to maintain an appropriate balance of fluids inside the cell versus outside the cell. And also a very necessary requirement for muscle contraction, relaxation and the electrical impulses that keep our heart beating and our cells communicating with one another. Uh, lack of potassium or magnesium in the diet leads to high blood pressure and muscle cramps, including period cramps and restless legs syndrome. It can also cause headaches and even lead to your heart. Stopping. If potassium deficiency gets too severe. Low sodium is much less common, but it can also lead to headaches, nausea, lightheadedness, low appetite, poor energy and brain fog as well as muscle twitching or cramping. Usually low sodium comes from. Um, athletes who are over hydrating with water and not using electrolytes. That's the most common way that people end up with low sodium in the blood. Outside of like a, a medication Or disease situation. While general guidance on the internet suggests we can get these trace minerals through our food alone, and we don't need to worry about it. A closer look at the population. Data shows that the majority of individuals consume a diet that is piss poor in potassium and magnesium, which I maintain is due to our general aversion or neglect in procuring and eating green veggies. The industrialized Western diet is also high in concentrated foods, which are low sources of water, like bread and pasta and meat. Fruits and vegetables supply a great deal of water as well as electrolytes. And when 70 to 90% of a population is not consuming the minimum daily recommendation of fruits and vegetables, they are going to need to find essential fluids and electrolytes elsewhere. Current data suggests that nearly 50% of American adults. And upwards of 20% of adults from the United Kingdom are not meeting their minimum magnesium needs from diet. And less than 2% of Americans meet their potassium needs through diet. So, yeah, the industrialized diet does provide ample salt, but it does not supply enough magnesium and potassium to balance out that sodium. And so we have these conditions like fatigue and headaches and lightheadedness, constipation, and high blood pressure, muscle cramps, which are considered commonplace and normal by many people. But chronic insufficient intake of potassium is also associated with a higher incidence of heart attacks and studies also point to those who consume the most potassium from the diet have less heart disease and high blood pressure. Then those who consume the least. So, if you tend to experience headaches, nausea, lightheadedness, low appetite, brain fog, or muscle twitching and cramping regularly. Looking at hydration and electrolyte balance really might be a valuable thing to consider. And this is especially true. If you are on a low carbohydrate diet, because being on a low carbohydrate diet actually increases your fluid and electrolyte needs. Or if you're taking medications such as diuretics, blood pressure meds, kidney meds, diabetes, medications, or laxatives that can also lead to dehydration and electrolyte imbalance. Other more subtle signs that you may have increased electrolyte needs are a general love of salty foods. Uh, having low blood pressure or orthostatic hypotension of unknown cause and orthostatic hypotension, for those of you who don't have it. And don't know what it is, is that feeling when you stand up and you feel a little lightheaded and dizzy, like you're going to pass out, that's called orthostatic hypotension. Having the experience of all of the water you drink going right through you is also a sign that you don't have enough electrolytes because those electrolytes take the water and put them into the cells. And if there's not enough of them, you're just going to piss all that stuff out. Right. Or if you drink water and you feel it sloshing around in your stomach. That is also a sign of electrolyte imbalance. The latter two are directly caused by a lack of electrolytes in your beverage, which prevents that water from being properly absorbed by the cells. Now, anecdotally. I've also noticed that people who avoid drinking water because they don't like it. Find that adding electrolytes generally makes it more palatable and enjoyable. So that may be something to try. If you generally don't care to drink water by itself. When it comes to electrolyte beverages, there are scads of them on the marketplace. You can find them everywhere, even at convenience stores. Many of the most commonly available ones are actually pretty shitty and not appropriate for high levels of activity. Due to the. Due to the need for shareholder profits. Um, due to the fact that the companies are favoring taste over efficacy. Um, but if you're sitting on the porch and you're feeling parched, You know, an electrolyte beverage that ends in ADE or aide. We'll probably be just fine for you. On that note, if you prefer to avoid weirdly colored electrolyte beverages, you can make your own by salting your water, adding a touch of lemon juice and maple syrup to it, to further encourage mineral absorption into the cell. So one of the things, um, that facilitates electrolyte absorption is a touch of glucose, right? Because the tiny, the insulin bump that you get from that facilitates moving things into the cell. Uh, this is a great way also to make water taste better by adding lemon salt and a little bit of maple syrup, and it can encourage hydration while adding a few trace minerals that will facilitate absorption. Coconut water can also be really helpful to replenish electrolytes on a hot day. But coconut water is insufficient if you are highly active. So if you are looking to replenish electrolytes after a workout or do use it during a workout, coconut water, doesn't quite have the right balance to meet your needs. There. If you're outside in the heat, walking around or working or exercising. Something like lemon water or coconut water is likely not going to be effective enough for you. And there are also some people who just simply have higher electrolyte needs that won't find lightly salted lemon water, effective enough to alleviate their symptoms. And I'm actually one of those people. In cases, such as this relying on an electrolyte formula that's designed for athletes is a better choice to ensure that you are getting adequately hydrated. Now with sport formulas, there are many ready to drink options. And those that are most accessible, do tend to have more sugar in them then is ideal. And this can actually backfire and inhibit absorption of electrolytes into the cell. So if you're grabbing a bottle of an electrolyte beverage, you want to check the label and make sure there is no more than nine grams of carbohydrate. For every eight ounces of fluid in that bottle. Ideally that carbohydrate is also going to come from sucrose or glucose. You're also going to want 180 to 225 milligrams of sodium. And 60 to 75 milligrams of potassium affectively a three to one ratio of potassium. To sodium. And this is what the hydration research suggests is the optimal balance with just enough sugar to enhance absorption, but not inhibited. Beverages that are sweetened with maltodextrin or Frutos can cause gut issues with some folks and interfere with absorption. So stay away from those. If you are looking for an electrolyte beverage. During physical activity. You'll also find that most electrolyte beverages lack magnesium. And this is in part because an excess of magnesium can lead to loose stools and nobody wants that. Given how widely varied the magnesium intake is in an individual's diet. It's definitely not something an athlete wants to mess around with when they're training or competing. There is an electrolyte supplement called L M N T or element. And it's designed for those who are on a low carbohydrate diet. It does contain some magnesium as well as higher amounts of sodium and potassium to compensate for being on a low carbohydrate diet. And this is my preferred electrolyte support for my low carb folks. It's really wonderful for this demographic. I've also found it useful for people who tend to get lightheaded when they stand up those with orthostatic, hypertension, or individuals with pots symptoms. Unfortunately element does not yet support blast Ms. Nutrition, but if they want to sponsor this podcast, I'm totally open to having a conversation with them. How much and how often you need electrolytes is as variable as the amount of water you should be drinking. The nice thing about electrolytes is that our palette for sodium is pretty well attuned. So when you're in need of electrolytes, that beverage is going to taste like the most. Freaking amazing thing in the world, but then as soon as your sodium needs get topped off, you'll find that it either tastes too salty. Or. Your desire to drink it wanes significantly. Folks who have high sodium needs, regardless of their activity level will likely find a more concentrated electrolyte like element to be tasty while others will find it much too salty. So here, our body is giving us clues about how much is enough as well as too much on a particularly hot or active day. You may find that you feel your best with more electrolytes than you expect. And that's totally okay. So as with everything, there are some caveats, there are some medications that alter fluid balance and electrolytes also alter fluid balance. So you will want to talk to your doctor about electrolyte supplementation. If you're taking medication. Especially if you're considering regular use of electrolytes as part of your general hydration. The safest way to get our electrolytes is through our food supply. A diet high in vegetables and fruits will supply you with an abundance of potassium and magnesium. I mean in clinical practice, I see this change alone, lower blood pressure, eliminate cramping, low energy and improve mood as well as reduce headaches. And the great thing about food, unlike supplements is that those known electrolytes that we're looking for come packaged with other compounds that support health and proper electrolyte balance As well as absorption of those electrolytes. Some of these compounds are known and others are yet to be discovered. While there are some foods which can definitely interact with medications. Those interactions by and large tend to be less severe than supplements can be. All right, folks. That is a wrap for this week's episode of Blasphemous nutrition. I hope that you're feeling more inspired to reach for another glass of water, perhaps with a splash of lemon. So you can stay hydrated and energized today. If you've not yet left a rating and a review. No, that it would totally make my day if you did. But really the reviews are not about stroking my ego. There about making sure people like you, who are looking for great podcasts with quality information, find what they're looking for. On that note, if you know somebody that you think may be a little bit dehydrated, share this episode with them. They likely don't realize the impact that dehydration has on their day-to-day life. And they'll thank you for cluing them in. Until next time, my Blasphemous buddies.

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