Water, hydration and the importance of electrolytes for your fluid balance

We as humans are on average 60% water- this can vary depending on your age, sex, hydration levels. People often wonder how much water should they drink on a day-to-day basis. Your need of water depends on your age, body weight, condition of health, usage of medications, environment (temperature, hight from sea level), physical activity level. It's important to note here that we also get water through the food we eat as well as water gets extracted also during our digestive process.

If you drink caffeinated drinks (like coffee), alcohol- these both dehydrate the body. So you can see that the amount of water a person needs to drink is really dependant on many things. As a general rule, it's good to drink anything between 28-35ml per kg of body weight. But we should not focus here only how much water should you drink, but how much water is leaving your body (sweat, urine) on a day to day basis. If your body is dehydrated, you feel lethargic, experience brain fog, are low in energy, develop headaches etc. Dehydration can also lead to weight gain and weakened immune response. But drinking too much water is also not good for the body, especially when drinking large amounts at once or regularly over-consuming it.

Why is water essential for the body?

Water is the foundation of life – every cell and every system in our body depends on it. Here are the main reasons why adequate hydration is important:

• Body temperature regulation. Water stores heat energy and helps regulate body temperature through sweating and evaporation. When you sweat, water cools the skin and prevents overheating.

• Transport of nutrients. Water dissolves nutrients (vitamins, minerals, carbohydrates, amino acids) and carries them through the bloodstream into cells. Without sufficient hydration, cellular metabolism cannot function properly.

• Removal of waste products. The kidneys use water to filter waste from the blood and excrete it through urine and sweat. Inadequate water intake produces concentrated urine and makes detoxification harder.

• Lubrication of joints, tissues, and connective tissue. Water helps keep joints lubricated, supports skin elasticity, and nourishes connective tissues. Lack of water can cause joints to “creak,” skin to become drier and less elastic.

• Digestion and bowel function. Water helps digestive juices function, breaks down food, and supports normal bowel movements. Too little water can lead to constipation.

• Brain and cognitive function. Water is crucial for nerve impulse transmission, maintaining brain activity, mood, and concentration. Dehydration can cause headaches, fatigue, and reduced focus.

What happens when the body doesn’t get enough water?

If fluid intake is too low over time, or there is acute water loss, the following consequences may occur:

Level / Condition	Main Symptoms	Longer-term or Severe Effects
Mild dehydration	thirst, dry mouth, reduced urine output, darker urine, fatigue, irritability	unexplained low energy, difficulty concentrating, dry skin
Moderate dehydration	headache, dizziness, noticeable fatigue, weak pulse, loss of appetite, muscle cramps	kidney strain, disturbances in salt and electrolyte balance, digestive issues
Severe dehydration	rapid heartbeat, low blood pressure, fever, confusion, fainting, skin that doesn’t bounce back after pressure	kidney failure, life-threatening complications, especially in older adults or those with chronic illnesses

What can happen if you drink too much water?

Although water is essential for life and health, excessive intake can actually harm the body — particularly if consumed in very large amounts at once or habitually in excess. The most common risks are:

1. Hyponatremia (electrolyte imbalance). Drinking too much water in a short time dilutes blood sodium to dangerously low levels. Sodium is essential for nerve and muscle function. Deficiency can cause headache, nausea, cramps, confusion, and in severe cases, seizures and life-threatening complications.

2. Kidney overload. The kidneys can only process a certain amount of water per hour (about 0.8–1 litre). Exceeding this regularly can disrupt electrolyte balance and overburden the kidneys.

3. Cell swelling. Excess water enters cells and causes them to swell. In the brain this can be especially dangerous, since the skull prevents expansion.

4. Frequent urination and sleep disruption. Drinking too much water, especially in the evening, can lead to constant bathroom trips and disturb sleep.

5. Loss of minerals. Over-hydration can flush out important minerals such as potassium and magnesium, affecting muscles and the nervous system.

Source: Healthdirect

How can you stay hydrated?

As said the easiest place to start is to simply start to drink more clean water (filtered water, spring water). As an additional step is to make sure you get adequate amount of vegetables and fruits in your diet. They don't only contain water, they also contain electrolytes which are crucial for hydration and body function. Here are some of the most hydrating vegetables and fruits that also contain electrolytes:

• Celery

• Watermelon

• Cucumber

• Kiwi

• Peppers

• Citrus fruits (lemon, lime, oranges, grapefruit)

• Carrots

• Pineapple

• Lettuce

• Radish

• Tomatoes

• Cauliflower

• Spinach

• Berries (raspberries, blueberries, strawberries, blackberries etc)

• Broccoli

What are electrolytes?

Electrolytes are minerals that carry an electric charge when they are dissolved in a liquid like your blood. They are incredibly important to overall health and are found in your blood, sweat, urine. If electrolytes in your body are too low or too high, you can have anything from muscle weakness, confusion, fatigue to serious health complications, such as seizures, cardiac arrest and even coma. We all loose electrolytes daily, through sweating and through our urine. If you drink too much plain water, you dilute your blood and deplete your body of important electrolytes. That's why it's very important to replenish your electrolytes with daily mineral-rich foods and liquids where necessary.

Below are the list of electrolytes and their importance for the body:

• Sodium- for maintaining body fluids balance and for keeping muscles and nerves to run smooth. Sodium acts as the gatekeeper of hydration, pulling water into the cells for optimal cellular health and preventing dehydration.

  • Food source: salt. You can read more about sodium-rich foods in another section of this article.

• Potassium- it works inside cells to balance sodium, helps your nerves to function and muscles to contract. It's important for muscle relaxation and for regular heartbeat.

  • Food sources: coconut water, vegetables (spinach, sweet potato, potato, beet greens, tomato, broccoli, zucchini), fruits (bananas, oranges, avocados, watermelon, kiwi, mangoes, pomegranate, apricots, cantaloupe), legumes (lentils, kidney beans, edamame, black beans, peanuts), almonds, yoghurt, milk, whole grains (brown rice, quinoa), chicken, fish.

• Magnesium- it's needed for more than 300 biochemical reactions in the body. It modulates nervous system responses and supports energy production. When you are highly stressed or are engaged in intense physical activity, magnesium is rapidly depleted - leaving both your body and mind fatigued.

  • Food sources: nuts, seeds, whole grains, cocoa, dried fruits, spinach, beetroot, tomato paste, lentils, peas, beans, beef and chicken, wild strawberries, seaweed, kale, avocado, Brussels sprouts, broccoli, banana.

• Calcium- aside from helping to keep our bones healthy, it enables our blood to clot, our muscles to contract, and our heart to beat.

  • Food sources: cheese, almonds, Brazil nuts, kefir, buttermilk, cottage cheese, curd cheese, yoghurt, sesame seeds, canned fish with bones, kale, broccoli, watercress, bok choy.

• Chloride- it helps to keep the fluid inside your cells and outside of your cells in balance. It helps to keep the needed blood volume, pH of blood fluids and blood pressure.

  • Food sources: table salt, sea salt, seaweed, celery, tomato.

• Bicarbonate- is used to maintain the body's pH balance. It works with the other electrolytes to maintain electrical neutrality on a cell level.

• Phosphorus- found in your bones and is important for bone building and maintenance, same as calcium.

  • Food sources: seeds, nuts, cheese, liver, egg, whole grains, meat, fish, garlic, cocoa, curd cheese, cottage cheese, yoghurt, legumes, broccoli, Brussels sprouts, dried fruits, mushrooms.

Electrolyte needs

Normally, the body gets enough electrolytes from a balanced diet that includes vegetables, fruits, berries, whole grains, nuts, seeds, legumes, and natural sodium sources (such as salt).

Most people do not need special electrolyte drinks daily. However, they may be useful in certain cases:

• During prolonged or intense exercise (e.g., marathon running, cycling, triathlon)

• In hot weather with excessive sweating

• During illness with vomiting or diarrhea

• For specific medical conditions if recommended by a doctor

⚠️ Many store-bought electrolyte drinks contain added sugars, sweeteners, or artificial flavours that the body doesn’t need.

A simple homemade solution:

• A glass of water

• A pinch of mineral-rich salt (e.g., Himalayan or Celtic salt)

• Optional: lemon juice or some mineral water

For very intense training or recovery from illness, you may also use a specialized electrolyte powder or homemade mix. For everyday needs, a varied diet and plain water are usually enough.

Note: Electrolyte imbalances can cause short-term symptoms like cramps, dizziness, and fatigue. In the long term, more severe imbalances may affect the heart and nervous system. Fortunately, these conditions are rare if the diet is diverse and water intake is moderate.

Example of Robb Wolf’s electrolyte recipe:

• 1 litre water

• 2 tbsp lemon juice

• ½ tsp mineral-rich salt (Himalayan or Celtic)

• 500 mg potassium citrate powder

• ¼ tsp magnesium malate

Mix well. Add ice if desired.

If you would like advice and support on how to make your diet healthier and more balanced, feel free to contact me for personalised nutrition counselling at info@katrinpeo.com.