It’s a big mistake to think hydration is just about water!

Good hydration is our ability to maintain sufficient water inside and outside our cells. But, doing this isn’t as simple as drinking water. For one thing, we need enough sodium to hold onto the water. Because our bodies are pretty salty, water alone isn’t enough. Contact lens wearers don’t put water in their eyes – it burns like hell. They use saline solution, which is basically salt water. Athletes who drink only water during endurance events can get into real trouble with a condition called hyponatremia – literally too low sodium. This illustrates how important sodium is for hydration.

Potassium for intra-cellular hydration

There are other important minerals for hydration too. Potassium is next. Most potassium is found inside our cells. As a result, we don’t lose it as readily as sodium. When we sweat, for example, we lose mostly water and sodium. Nonetheless, human beings need about 4.7g of potassium per day, which should come mostly from food, but it’s a good idea for your hydration to contain some potassium too. Interestingly, you don’t want too much potassium in a liquid form, like some supplements contain, as it can disturb your heart rhythm and make you feel jittery.

Where does the term electrolyte come from?

Sodium and potassium are needed for things other than just maintaining water balance. Both particles carry a positive charge. The movement of sodium and potassium into and out of cells allows nerve signals to be transmitted. This is where the name electrolytes comes from. They are molecules that carry an electrical charge to help us function.

Your brain is the electrical centre of your body

Here’s an interesting bit of physiology: our brains have tens of billions of neurons that need electrolytes to fire. That’s why one of the first signs of dehydration is confusion and loss of coordination, which shows how much our brains need electrolytes. Even if you’re a little off with your electrolytes and fluid, it has a big impact on your cognitive performance. Older people face a magnified risk of losing their balance and falling when they are slightly dehydrated.

Magical magnesium

The third critical electrolyte is magnesium. Not only does magnesium perform an important function in regulating nerve signals, but it is also necessary for generating ATP, our body’s energy currency. Magnesium is also essential for heart health and it is vital for hundreds of cellular processes in the body. Yet, it is surprising how many hydration products don’t contain magnesium. Quick fact – MOST people are deficient in this essential mineral.

One of the important functions of magnesium is to help you relax. Magnesium is sometimes referred to as the relaxation mineral. It’s helpful to take magnesium at night for sleep. Magnesium has a calming effect on the brain by modulating GABA receptors and increasing their activity. Magnesium also helps to prevent muscle cramps during athletic events and for people on a low-carb diet, or for those who practice intermittent fasting.

Why do electrolyte products contain so much sugar?

One thing that hydration products typically do not lack is sugar. They are usually stuffed with it. One popular hydration product in South Africa contains 93% sugar when you analyse the nutritional label. This presents a conundrum to people with diabetes, and other health conscious folks, who would prefer not having the extra sugar.

So, why do electrolytes contain so much sugar? The answer lies with the traditional formula for oral rehydration therapy which states that glucose helps speed up the absorption of electrolytes. This is true. Both sodium and glucose use a common transporter for absorption through the intestine. The presence of glucose helps activate this transporter. However, the good news is that, unless you are severely dehydrated, you don’t need the sugar. Electrolytes are absorbed just fine without it, albeit slightly slower. Remember, speed of absorption is not the problem that needs solving for everyday hydration and sports performance. For people with diabetes, this is super-important to understand.

Stevia is a good substitute for sugar in a hydration product because it is a natural sweetener, unlike say, erythritol or sucralose. It is easy on the gut too, it doesn’t have calories and it won’t increase your glucose or insulin. Stevia also pairs well with the saltiness of the electrolytes, creating a palatable blend, like a good wine pairing. It is well tolerated by both Type 1s and Type 2s.

Why Diabetics need to pay attention to hydration

It is well known that excess blood glucose puts additional stress on the kidneys. These amazing organs are the filtration system of the body. They are the main mechanism for regulating fluid and sodium. When a person is slightly dehydrated, kidneys have to work harder. A hormone called aldosterone gets raised when sodium is in short supply and vasopressin increases when fluid levels are too low, in order to maintain blood pressure. However, when chronically elevated, these hormones cause metabolic problems. Maintaining good hydration levels and ensuring you aren’t mineral deficient will help maintain overall metabolic health and allow your kidneys to do their job better.

Hydration during exercise

When exercising, diabetics need to replace lost fluid and electrolytes. However, the last thing a diabetic person needs is excess sugar. A well-formulated electrolyte, that doesn’t contain sugar or chemicals, taken with sufficient water, goes a long way to maintaining exercise performance and keeping you healthy. The same is true when using a sauna, when faced with diarrhoea, or, on occasion, during alcohol consumption. Pregnancy and breast-feeding are other good use cases for electrolytes.

Ideal for low carb

Many people with diabetes are now following a lower carbohydrate approach to eating, something we believe in strongly. (It makes sense for non-diabetics too). Not only does this have the potential to reverse type 2 diabetes, but it provides the best chance for a Type 1 to maintain excellent glycemic control and avoid some of the long term complications that come with too much glucose volatility and excess insulin. If you are following a low carb approach, electrolytes are an essential tool to keep you hydrated and feeling your best.

Intermittent Fasting has pluses and minuses

We think fasting is too risky for Type 1s. It presents additional challenges and goes against the idea that routine is a Type 1’s best friend. However, fasting can be an effective tool for Type 2, especially if medically supervised. While fasting, a well-formulated electrolyte (without calories, sugars or additives) can provide the missing support and may be the answer to feeling good, managing hunger and not breaking your fast.

A little about REVIVE

REVIVE Daily Electrolytes is a functional hydration product, formulated specifically for people who put their health first. It is ideal for diabetics. REVIVE has higher sodium (than most other products), not too much potassium and sufficient magnesium, without the sugar, colouring and additives so common in the supplement industry. It is suited to both Type 1s and Type 2s.

If a diabetic person also has hypertension, existing kidney disease or is taking diuretic medication, we urge caution and input from a physician or endocrinologist. It is wise for diabetics to use any electrolyte conservatively, starting with half the dose diluted in a little more water than the usual product recommendations, and titrating up over time to a full dose, if well tolerated.

For REVIVE, this means 1 sachet per 1 litre of water and drinking only half (ie 500ml) per day. It’s a good idea to monitor sugar levels and blood pressure if necessary. Check with your healthcare practitioner before changing your diet or introducing any supplement.

This article was contributed by the REVIVE Team. For more information and to explore their range of products, visit www.getrevive.co.za. See the adjacent ad for a significant, one-time discount.