The Situation with Hydration - Part 3

Hydration: Forever THAT Important

In part 1 of this series, we looked at why hydration is so important, and the basics of how to hydrate.

In part 2, we discussed how to self-assess for hydration status, and how to determine (and modify) water quality for health.

In part 3 - this entry - in the hydration series, we’ll address the following questions:

Does modifying water offer health benefits beyond hydration?
What about non-water beverages? Do those help to rehydrate?

Let’s start with the first of these: is there any upside to modifying our water beyond filtration?

There are a number of ways water can be and, in fact, is altered on the open market. Some of the most common examples include the addition of electrolytes and vitamins, carbonation, and a process called alkalization - that is, making water the opposite of acidic, or in other words, basic. Basic here referring to the acid-base spectrum, and not so much basic as in “simplistic” or “fundamental.”

You may note or recall as you read this that water is inherently non-acidic; as you might recall from a chemistry class somewhere in your past, the pH of water is theoretically exactly 7.0 if it has nothing at all dissolved in it, making it neither acidic (pH under 7.0) nor basic (pH over 7.0). In practice, water tends to have a pH more like 7.13-7.14 - slightly above 7.0, so just a touch basic. So why would one want to make water more basic or anti-acidic?

We’ll come back to that.

Firstly, electrolytes and vitamins. Is adding these to water helpful in any health-related way? This dovetails nicely with the question about non-water beverages, so we’ll tackle those together.

The very short version of the answer to that is: it depends on which electrolytes and vitamins, how much of those are added, and for whom they are added.

For example, the addition of potassium chloride and sodium chloride (potassium salt and common table salt, respectively), can be key for someone who is engaged in strenuous exercise or doing substantial work outdoors in the heat, and is often losing lots of these and other important minerals as they sweat. On the other hand, for someone who has chronically high blood pressure, the added sodium risks raising blood pressure further. That extra sodium can draw water out of cells and into circulation, with the result of increasing tension (pressure) inside of arteries. To consider another example, for a person who has moderate or advanced chronic kidney disease, the added potassium can stress the kidneys more than they already are, and the extra stress can be downright dangerous.

And with regard to vitamin-containing hydration products, there is not a whole lot of benefit except in cases of straight-up vitamin deficiencies or a dietary pattern that is greatly lacking important nutrients. The usual result of adding a bunch of vitamins is basically expensive pee. This is partly because vitamins added to supplements, foods, and beverages are less well-absorbed than in the foods they are naturally found in. And it is also partly because the body can only find use for so much of a given vitamin - most vitamins dissolve in water, hence the release of the excess in urine. As a result, most vitamin-dense hydration products essentially boil down to more expensive sugar water (or artificially-sweetened water), and potentially a stressor to both the liver (through which all of those vitamins in the blood stream have to pass) and the kidneys.

From the Ayurvedic perspective, the concentrated vitamins and minerals in these products also make them heating - sometimes profoundly so - accounting in part for their stressing effects on the liver and kidneys, but also potentially contributing to other symptoms in the skin, central nervous system, and other systems of the body.

There will always be exceptions to the rule, of course. And this is not an argument against supplementing key vitamins and other micronutrients that an individual needs more of. If, for example, you are low in vitamin D for any reason (for example, living in not-so-sunny locations in the winter), supplement vitamin D. If you are a vegan (either by label or by function) without a dietary source of vitamin B12, take a bioavailable B12 product on the regular.

It is also worth noting that a number of products marketed for addition to plain water are also sweetened to make them more attractive to consumers. This can be done either naturally or artificially. In both cases, there are harms to consider. In the first case, adding sugars contributes to unnecessary calorie loading (you may have heard something like “don’t drink your calories” at some point in the past). It’s not unusual to see the manufacturers of these products compare their product to juice, soda, or energy drinks - an exceptionally low bar. And in the case of artificial sweeteners, these have known detriments, including metabolic disruption and unhealthy weight gain and increased cancer risk. It hopefully goes without saying that it is rare for there to be any upside to sweetening water with virtually any substance.

Another popular way that water can be modified is through a process called alkalization. This means to make alkaline, or, once again, the opposite of acidic. Various pre-bottled alkaline waters can be found on the market. Various devices (often rather costly) that purport to modify tap water to make it alkaline can also be found on the market.

But does alkaline water offer any health benefits over non-alkaline water?

In fact, there is some possible benefit here! Existing studies on the subject are encouraging. For example, in addition to hydrating the body, alkalinized potable water may contribute to improved cholesterol profiles and blood sugar numbers.

However, neither expensive pre-made products nor even more expensive machines are necessary to accomplish this goal. In fact, this alkalizing water can be extremely inexpensive! Simply adding a bit of baking soda (sodium bicarbonate) to water is effective enough to make it alkaline. Not that different from Alka-seltzer, really (although Alka-seltzer does contain other ingredients aside from baking soda alone).

Of course, there are individual factors to consider before adding baking soda to your water. For example, if someone is prone to phrenic nerve/diaphragm irritation (frequent hiccups, for example), baking soda in water may not be ideal from an Ayurvedic point of view. Ditto if someone suffers from certain subtypes of digestive reflux, chronic cough, anxiety, insomnia, and a variety of other conditions. This is because of the increase in air element the gassy bubbly-ness in baking soda-fied water produces, which is often already disrupted in the aforementioned conditions, among others.

Okay, now what about hydration from natural electrolyte-rich sources like coconut water?

Well, coconut water is naturally extremely rich in potassium, phosphorus, and sugars, so the kidneys again need to be taken into consideration. Potassium is a wonderful anti-hypertensive, so coconut water may be worth having from time to time if you happen to have high blood pressure but you don’t have diabetes and your kidneys are functioning well. It’s also great in the short-term to replenish electrolytes and water content if you’ve recently had a mild digestive infection.

Moreover, according to Ayurveda, coconut water is very heavy relative to other drinkable liquids - meaning it takes a lot of effort to metabolize. This may relate to why it is more likely to cause digestive upset versus plain water. And, as it turns out, plain water is even more effective for rehydration than coconut water, even when the trigger for dehydration is structured, sweaty cardiovascular exercise (see the above-linked study). For more on this particular comparison, check out Dr. Michael Gregor’s video on the subject.

Bear in mind that not all coconut waters are created equal, either. Straight out of a young/green coconut is ideal; when that is not possible, not-from-concentrate options are preferred. Reconstituted (from concentrate) products may be more likely to contain additives.

And what of various other beverages like fruit juices, sports drinks, and so on? These tend to hydrate less, be more acidifying, stress numerous structures in the body including the liver (from the fiberless fructose load), and they generally result in unnecessary expenses.

So, to recap this entire series in a nutshell: hydrate well. Hydrate mostly with water. Filter your water if your tap water is suboptimal or if you are unsure (or are on well water). Even when vitamin and electrolyte additives are available, pass on them in most cases. There will be some circumstances where certain additional products are appropriate, but consult a trusted healthcare professional before you do so. And it is entirely possible that most products you’ll see on the market are simply after your hard-earned money, while offering fairly little benefit.

Are you looking for guidance on your own hydration and health? Are you wondering how to adjust as your lifestyle evolves, or as the seasons turn? Do you know someone who might benefit from this approach? Book a cost-free, 15min Consultation, and we’ll discuss!

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Professional disclaimer: please do not initiate any herbal or other medicinal interventions without the guidance of a knowledgeable provider.