12 | CFHN
centralfloridahealthnews.com
Hydration Hype
The Truth About Electrolytes,  
Alkaline Water, and Other Drink Trends
by BRAD BUCK, UF/IFAS
A
s summer approaches, the heat may push 
you to drink anything cold and refreshing. 
But before you grab the latest “miracle hy-
dration drink” promising to cool and energize 
you, a University of Florida expert wants to 
pump the brakes on the hype.
Laura Acosta, an instructional associate 
professor of food science and human nutrition 
at the UF Institute of Food and Agricultural 
Sciences, is cutting through the noise. She 
breaks down the biggest myths vs. facts about 
trendy summer beverages and clears up what 
people often misunderstand about so-called 
pre-hydration — the idea that you should drink 
extra fluids before you’re even thirsty.
MYTH: ELECTROLYTE-ENHANCED 
BEVERAGES ARE NECESSARY FOR 
DAILY HYDRATION.
FACT: Electrolytes are minerals that help 
regulate fluid balance, nerve function and 
muscle contraction. Most people doing 
routine daily activities don’t need to consume 
beverages with added electrolytes or use 
special packets to enhance their water. 
However, electrolyte needs increase with 
heavy sweating or fluid loss, so it helps if you’re 
intentional about replenishing them during 
prolonged sweating. For example, if you 
exercise for 60 to 90 minutes or even longer, 
or you exercise in high heat conditions, you 
might consider drinking electrolytes.
MYTH: ALKALINE WATER HYDRATES 
BETTER THAN REGULAR WATER.
FACT: PH measures how acidic or basic 
(alkaline) something is on a scale from 0 to 14, 
with 7 being neutral. Pure water has a pH of 
7. Alkaline water is produced by passing water 
through a machine with an electric current or 
by adding minerals to the water to increase its 
pH. Alkaline water is often marketed as being 
superior for hydration, compared to regular 
water. However, the body already tightly 
regulates its pH, regardless of what you drink. 
There is no strong evidence that alkaline water 
improves hydration compared to plain water 
in healthy people. 
MYTH: HYDRATION POWDERS ARE 
BETTER THAN PLAIN WATER.
FACT: You can mix hydration powders into 
water to create a flavored drink, typically 
containing 
electrolytes, 
carbohydrates 
(sugar) for energy, and sometimes vitamins, 
caffeine or other ingredients. Think of them 
as “sports drinks in powdered form” that you 
mix with water. They’re designed to promote 
fluid absorption and retention. They can 
help enhance hydration in conditions where 
the body is losing fluid and electrolytes. For 
everyday hydration, though, they’re usually 
unnecessary, and the downside is that they 
can add excess sodium or sugar. A good way 
to think of it is that hydration powders can 
help during prolonged exercise or high-heat 
exposure, so if you’re going to be running 
outdoors on a hot summer day, they might 
be a smart choice. They can also be helpful 
during illnesses that cause fluid and electrolyte 
losses. 
MYTH: CAFFEINATED DRINKS DEHYDRATE 
YOU.
FACT: Although caffeine can slightly increase 
urine output, the fluid consumed in beverages 
such as coffee or tea generally offsets that 
effect. Studies in habitual caffeine consumers 
show no meaningful difference in hydration 
status 
between 
water 
and 
caffeinated 
beverages. Very high doses of caffeine may 
have a stronger diuretic effect, and people 
who are not accustomed to caffeine may 
notice it more. Still, caffeinated beverages 
should complement, not replace, water intake. 
In addition to debunking some myths 
about beverages, Acosta wants to clear 
misconceptions about pre-hydrating:
TO PRE-HYDRATE OR NOT
The idea of pre-hydrating comes from how the 
body regulates fluid balance. Thirst is a signal, 
but it’s not instantaneous. By the time you 
feel thirsty, your body may already be slightly 
dehydrated. This is especially true in certain 
situations, such as prolonged exercise (60 to 
90-plus minutes), hot or humid environments 
and heavy sweating or fluid loss. In these 
cases, even 1 to 2% fluid loss can affect your 
performance and how you feel. 
Waiting until thirst kicks in when you are 
in these situations can be dangerous, as 
dehydration can escalate quickly. Athletes and 
people working or exercising in the heat are 
often advised to begin activities well hydrated 
and continue drinking fluids at regular intervals. 
Pre-hydrating is a wise idea when you’re 
planning to exercise or spend time in the 
heat. Drinking a cup or two of water ahead 
of time, and taking regular hydration breaks 
throughout, can help you feel and perform 
your best and prevent complications from 
dehydration. HN
JOHN
SEASON
FEATURE

View this content as a flipbook by clicking here.