The importance of staying hydrated, especially during hot days, cannot be stressed enough. There are some people, however, who have hopped on a trend that claims that adding salt to drinking water could help quench thirst and boost hydration. But is this really the case? How will this practice affect overall hydration and electrolyte balance?
We have asked various field experts to share their take on this.
The Role of Electrolytes
According to Lisa Richards, a nutritionist and the author of the Candida Diet, salt is indeed an electrolyte source that is "primarily in the form of sodium and chloride ions."
These electrolytes are minerals that hold electric charges and that aid with the body's fluid and acid-base balance. Some of the body's most major electrolytes include potassium, sodium, chloride, magnesium, phosphate, and bicarbonate. Among these, both chloride and sodium are the two that can be found within salt and that can aid with prolonged body water maintenance for prolonged periods.
Electrolytes, in general, are crucial for different physiological functions, such as blood pressure regulation, proper fluid balance maintenance, nerve impulses, muscle contractions, and pH balance.
"During strenuous physical activity in hot weather, the body loses electrolytes, including sodium, through sweat." Dr. Arjun Singh of DrCure explains. In such cases, electrolytes and water are rapidly lost. People who sweat a lot due to exercise or other kinds of physical activity are more likely to lose electrolytes from their bodies.
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How Adding Salt to Drinking Water Affects Overall Hydration and Electrolyte Balance
In such cases of electrolyte loss, can adding salt to drinking water really help with replenishment? Dr. Singh notes that this topic is crucial as it directly affects our understanding of maintaining proper electrolyte balance and hydration, adding that there are some benefits and risks linked to adding salt to drinking water. The benefits and potential risks associated with the practice is something that various experts also agree on.
Benefits of Adding Salt to Drinking Water
According to Dr. Patrick Carter, the National Medical Director for Prime IV Hydration & Wellness, most individuals take sufficient or excessive salt. However, there are some exceptions to this. He explains that endurance athletes, including cyclists or long-distance runners, could sweat out a huge amount of their salt. In such cases, they may need these levels to be supplemented. "For them, salted water can help replenish the sodium lost through excessive sweating."
Richards also adds that including a pinch of salt in drinking water could aid certain individuals, especially after sweating excessively or engaging in strenuous exercises. Such practice could help with the replacement of lost chloride and sodium ions, which are both crucial for the retention in fluid.
Adding a little salt to drinking water can also help boost the absorption of the fluid within the intestine, Dr. Singh explains. This promotes more effective hydration. Not to mention, it can also improve the taste of water for those who find plain water unpalatable.
Dr. Carter also adds that for those who sweat excessively and consume multiple liters of water, including salt in their drinking water can help them avoid hyponatremia, which is marked by significantly low sodium levels in the blood. Hyponatremia symptoms can include vomiting, nausea, headache, and confusion. However, they can also have more severe manifestations, including seizures or comas. Hyponatremia can also result from drinking too much water without enough sodium levels. In such cases, the plasma of the body gets too diluted.
Potential Risks of Adding Salt to Drinking Water
While salt can help certain individuals and groups with hydration and electrolyte balance, it is important to keep in mind that taking in too much salt can lead to adverse health effects.
Dr. Singh explains that though sodium is vital for hydration, its excessive consumption may result in health complications, such as heart disease, kidney issues, and high blood pressure. He stresses the importance of striking a balance and not overusing salt.
Krutika Nanavati, a registered dietitian and nutritionist from New Zealand and a research assistant and medical advisor at Clinicspots for Diet and Nutrition, shares similar insights, stating that adding more salt to water is "usually unnecessary and potentially harmful."
Dr. Carter also explains that one liter of 0.9% saline holds 900 mg of sodium, while a teaspoon of table salt contains 2300 mg. He notes that, considering that the American Heart Association advises a daily sodium intake that does not exceed 1500 mg, it is crucial to monitor sodium consumption.
Nanavati also adds that large amounts or high concentration of salt can lead to the depletion of other electrolytes, such as calcium, potassium, and magnesium. In such cases, dehydrations could result by drawing water out of the cells and into the bloodstream.
Adding Salt to Drinking Water: Good or Bad?
Generally, adding salt to water comes with both benefits and potential risks. When salt is added in moderation for those who really need it, it may help with the replenishment of electrolytes and hydration, Dr. Singh explains.
However, health complications may result from excessive salt intake. Thus, individuals should seek balance and should not overuse salt for hydration. It is also recommended to seek personalized guidance from healthcare practitioners when necessary, especially in cases where underlying medical conditions are present. A healthcare provider or nutritionist can offer personalized guidance regarding hydration and electrolyte balance, Richards adds.
It is important to keep in mind that individuals may have varying sodium requirements depending on age, activity level, and underlying medical conditions, Dr. Singh adds. Though the practice may work for one person, it does not necessarily imply that it will work for others as well.
Not Everyone Needs to Add Salt to Drinking Water
For the majority, having a well-balanced diet, such as vegetables, fruits, and sports drinks, that covers naturally occurring electrolytes could be sufficient for maintaining proper hydration without the need to opt for the excess consumption of salt. Edibel Quintero, a registered dietitian and medical advisor with HealthInsider, also adds that adding salt to drinking water is not necessary for everyone, since most individuals obtain enough sodium from their diet. He also notes that drinking plain water and having a balanced diet is a sufficient source of sodium and electrolytes in a day.
Nanavati stresses the importance of drinking water with a balanced ratio and amount of electrolytes. Electrolytes can be naturally sourced out from vegetables, nuts, fruits, seeds, meat, and dairy products. Beverages, such as sports drinks and coconut water, also contain electrolytes.
Nevertheless, for the groups that need it, such as endurance athletes, salted water can aid with the balancing of sodium levels, especially if they are also taking in several liters of water.
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