Dehydration can really sneak up on you, especially during the summer months. The experience of being dehydrated is one to avoid. Energy loss, faintness/dizziness, and other potential serious complications, ranging from rapid heart rate, heat stroke, seizures to even death, are at the forefront of concerns when it comes to dehydration. For some, it comes naturally to create a hydration routine that works; yet for others, whether they’ve experienced dehydration or not, it takes more effort and thought to achieve optimal hydration while on the job.
Sometimes it’s not enough to “just drink more water” in order to stay adequately hydrated. If you are consuming that extra water, you want to focus on adding back electrolytes that were lost (especially during heat, excessive sweat, or physical exertion).
Given this, I recommend that you replenish wisely. Understand when and how to rehydrate and refuel so that you can avoid extreme dehydration and achieve adequate recovery. Exercise and your environment influence hydration needs based on sweat loss. For example, at a fireground, firefighters will lose water more quickly due to heat, gear, and athletic performance. Being in tune with this by understanding when a break and refueling (with hydration and electrolytes) is needed is key here.
The goal of rehydrating and replenishing will focus on incorporating water, electrolytes, and sugar — components found in sports drinks. When choosing a sports drink, watch excessive sugar intake or dilute the mixture. Other options include natural sports drink alternatives (examples: coconut water, even pickle, tart cherry, or citrus juice with water) or including water-rich, nutrient dense produce plus some sea salt into your diet as ways to ensure rehydration efforts are effective.
Electrolytes are trace and essential minerals (examples include sodium, potassium, magnesium, chloride, and calcium) that play a role in fluid balance. While there is a large emphasis on staying hydrated by incorporating water and water-rich foods, it’s also important to focus on maintaining electrolyte balance or replacement to achieve optimal hydration. When incorporating electrolytes into your routine, it’s important to assess need, then add electrolytes back in that fit within your diet and lifestyle, being careful to pay attention to added sugar and sodium content.
While convenience options like drinks, sticks, and powders, can be helpful to achieve optimal balance, you can add electrolytes back into your system by eating simple fruits and vegetables, having a glass of water, and some good quality sea salt.
Working with the fire service has me always on the lookout for top convenience electrolyte brands. This summer I decided to try a bunch of brands and form my honest opinion about them.
I took it upon myself to try many brands and flavors of electrolytes, choosing those that had minimal ingredients and little or no added sugar. I also had a variety of taste testers (firefighters and non-firefighters) and environments (ex: humidity and altitude; all high temps). Check out the results below and know that there’s something for everyone. Like always, find what works for you.
Here are some brands and options to consider if you’re looking to incorporate electrolytes into your routine.
1. Real sea salt, Celtic Salt, Sea minerals (ex: Quinton, Buoy), trace mineral drops: unflavored options that are in their most natural form. There are no additives like sugars, natural or artificial. These are the least expensive options.
2. LMNT (scored the most points). This is my convenience flavored option of choice. If you’re interested in trying, you can use my link for a free sample of every flavor with your first purchase.
3. Relyte by Redmond’s Real Sea Salt (comes in a tub vs. stick, more economical compared to LMNT with a salt base)
4. Coconut water (Harmless Harvest brand, which is the same as the one at Trader Joe’s; note the natural sugar in coconut water to make sure it fits within your lifestyle)
5. Ultima (very accessible and easy to find, there were so many flavors – this one took us a long time to try all of them; they reminded me of an old school Crystal Light)
The reason for lower scoring was based on stronger aftertastes for monk fruit, stevia, or added sugar. Even with this, they were still in the top 10!
7. GOODONYA
8. Pique
9. Liquid IV
10. Drip Drop
I would love to hear from you. What is your favorite way to stay hydrated? Sound off in the comments!
Use my affiliate link to get sampler pack of LMNT Electrolytes with your first purchase by clicking HERE.
I’m the nutritionist and educator behind Eats 2 Know, LLC. With a simplified approach to nutrition, I showcase that eating healthy is attainable, even if you’re on a budget or crunched for time.
The nutritionist and educator behind Eats 2 Know, LLC.
