As a Running Coach and Personal Trainer, I commonly hear people say they’re drinking plenty of water but they still feel dehydrated. As a distance runner myself, I understand the importance of replenishing lost electrolytes. No matter how much water I drink post-run, I still suffer from severe headaches. I need electrolytes during and after my long run to prevent it from happening. All you need to do is look at the finish line of the Ironman to see the white lines on competitors’ outfits, to realise the effect excessive sweating has on the body. Drinking water alone might not be enough. Below I’ve listed possible reasons for feeling dehydrated. At the end of the post, I’ve shared my favourite electrolyte products for during and post-run. I’d love to hear yours too.
According to a recent article I read, the biggest signs that you’re dehydrated are inability to sweat, dry skin, bad breath, dark urine and going to the toilet less than six times a day.
Electrolyte imbalance
Electrolyte imbalance is one of the most common reasons you feel dehydrated even after drinking lots of water.
Electrolytes like sodium, chloride, magnesium, and potassium are necessary to deliver fluids to your cells.
You may be drinking enough water but still have feelings of dehydration if you have an electrolyte imbalance. - Dr. Trentacosta
Consuming water, especially in excess, can flush out electrolytes and fibre. - Dr. Trentacosta
Excessive sweating from exercise results in a loss of electrolytes.
Focus on drinks with a lot of electrolytes like coconut water and eating fruits and vegetables with fibre, to combat these losses.
A Salt Imbalanced
If you take too little salt, your body stops conserving as much water in its organs, leading to dehydration, according to Harvard Health. On the flipside, consuming too much salt can make you urinate more, which can also lead to dehydration.
There are other reasons for feeling dehydrated, including:
Not drinking often enough
You need to be drinking water throughout the day, and not just when you are thirsty. Your body will absorb water more in small, consistent doses.
Underlying condition
If you are constantly feeling dehydrated and urinating excessively, this can be signs of illness like diabetes. There are other mild illnesses that cause dehydration like gastro which often means diarrhea. There are medications that dehydrate you like Diuretics, laxatives, antacids, and blood pressure medication.
Drinking Dehydrating Fluids
Coffee, Coca-cola, tea and other drinks containing caffeine act as a diuretic, meaning you will go to the toilet more often. This can lead to dehydration, especially if you’re drinking these types of drinks in-place of water consumption.
https://www.bustle.com/p/7-reasons-youre-still-dehydrated-after-drinking-lots-of-water-15727442
My favourite electrolyte products
1. 32Gi https://32gi.com.au/product_shop/
Over the last year, I’ve used 32Gi for all my running nutrition needs including glucose for energy and electrolytes for hydration. If you want to try an electrolyte product only, I’d recommend the hydrate tablets. Unlike the sugary, electrolytes drinks you find at the shops, 32Gi Hydrate Tabs have zero calories.
https://32gi.com.au/product/32gi-hydrate-tabs/
2. Nuun https://nuunlife.com/pages/products
Nuun has changed a lot over the years and I’ve found them difficult to find in stores. However you can always purchase online. They were the first clean, vegan friendly product I found (years ago). And I like the flavours. Nowadays, I’d recommend Nuun Rest for replenishing electrolytes https://nuunlife.com/products/nuun-rest?variant=31464313192484
Calories 10, Total Carb 1g, Total Sugars 1g, Magnesium (as Magnesium Carbonate, Magnesium Oxide, Magnesium Citrate) 300mg, Sodium (as Sodium Bicarbonate, Sodium Carbonate) 100mg, Potassium (as Potassium Bicarbonate) 100mg. Other Ingredients: Citric Acid, Dextrose, Whole Tart Cherry Powder Extract, Natural Flavours, malic acid, Avocado Oil, Beet Powder Colour, Elderberry Extract, Stevia Leaf Extract.
3. Voost https://voostvitamins.com/au/range/electrolyte-hydration
I started taking Voost because you can purchase them from the supermarket, so it was purely about convenience. However, they have become one of my favourites and I would order them online too.
Ingredients include: Sodium Chloride 87.5mg, Potassium Chloride 149mg, Sodium Bicarbonate 378mg, Citric Acid 684mg, Glucose 1.87g, Each tablet contains 78mg of potassium
4. GU https://www.guenergy.com.au/products/hydration-drink-tabs
I started taking GU hydration tablets because they were in a showbag from a running event. I don’t like GU gels but the hydration tablets are very similar to many others. My preference with flavours is very generic – lemon/lime with electrolyte tablets and vanilla with gels. The ingredients are similar to other brands as well.
If you compare to products like Powerade or Gatorade…
Powerade ingredients are: Water, Glucose, Citric Acid, Acidity Regulators (Sodium Citrate, Potassium Citrate), Fructose, Stabilisers (Acacia Gum, Glycerol Esters of Wood Rosins), Antioxidant (Ascorbic Acid), Sweeteners (Aspartame, Acesulfame K), Flavourings, Colour (Carotenes), Vitamin B6. Contains a source of Phenylalanine.
I can’t find a list of ingredients for Gatorade but I did snap a photo of the nutritional facts from the website.
*You decide for yourself what you (or your children) should be drinking.
Final thoughts
As for Coconut water, I don’t like the taste. I would recommend trying it though. Magnesium… some people find magnesium upset their digestion (it can give you the runs). I don’t have any issues so I haven’t gone into it here. Also, if you’re looking for electrolytes to assist with performance (like running events), I always choose the products with caffeine added because I need all the help I can get! If you’re looking for a recovery product, you would stay away from caffeine.
I hope this makes sense and helps you to understand why sometimes water is not enough. I’m not a doctor, so please check with your doctor or health-care professional if you have any concerns or questions.
