Hydration, Water, and Electrolytes

Introduction

• Importance of water and electrolytes for the brain, nerves, and muscles
• Daily requirements for water and electrolytes
• Replenishment strategies

Brain and Neuron Functions

• Brain composed of ~100 billion neurons
• Neurons send electrical signals using electrolytes
• Periodic table elements important for bodily functions: oxygen, carbon, hydrogen, sodium, potassium, chlorine, magnesium, calcium

Ions and Electrolytes

• Pure elements vs. ions
  • Example: neutral sodium atom vs. sodium ion (positive)
• Sodium, potassium, magnesium, calcium → positive ions
• Chlorine → negative ion
• Sodium chloride (table salt)
• Electrolytes in water can conduct electrical current
• Neurons use electrolytes to create action potentials

Importance of Water

• Universal solvent
• Medium for body chemical reactions
• Transport medium in blood
• Thermoregulation and sweating
• Moisturizes tissues, provides protection (e.g., cerebrospinal fluid)

Electrolytes and Water Distribution

• Electrolytes affect water distribution in the body
• Three main spaces for body water:
  • Intravascular (7%)
  • Intracellular (66%)
  • Interstitial (26%)
• Water distribution issues: edema, high blood pressure, hypovolemia, hyperhydration

Hydration States

• U-hydration: normal water level for physiological processes
• Hyperhydration: excess water
• Hypohydration: insufficient water
• Dehydration: process of losing water

Water and Electrolyte Loss

• Insensible loss: through breathing, skin moisture (~1L/day)
• Sensible loss: urine, sweat, feces
  • Urine: ~1.5L/day
  • Sweat: varies (~100ml to >2L/hour in extreme conditions)

Rehydration Strategies

• Daily water intake for non-exercising individual: ~3L
• Exercise hydration:
  • Pre-exercise: 5-10ml per kg body weight (start 2-4 hours before)
  • During exercise: ~1L/hour (drink periodically)
  • Post-exercise: 1.25-1.5L per kg body weight lost

Electrolyte Replacement

• Sodium most significant
• Typical diet covers sodium for <90-120 mins exercise
• Longer exercise: 0.7-1g sodium/hour
• Electrolyte beverages for heavy sweaters/extreme conditions

Monitoring Hydration Status

• Expensive lab tests vs. practical methods
• Urine color chart
• Pre and post-exercise weight
• Morning assessment: thirst, urine color, weight
• One condition present: may be hypohydrated
• Two conditions: likely hypohydrated
• Three conditions: very likely hypohydrated

Conclusion

• Tools to assess and maintain hydration status
• Baseline numbers for water and electrolyte intake
• Product promotion (AG1)
• Encouragement to like, comment, and subscribe