Drinking Water Is Wellness 101 ... But Are Electrolytes Even More Important?

For as long as we can remember, we've been told to drink our eight glasses of water per day. Hydration leads to better energy, improved brain function, smoother digestion, fewer muscle cramps and headaches, improved skin health, better performance, better sleep, and more. What we haven't been told is that drinking water isn't always enough... In fact, it turns out drinking too much water may actually be detrimental to your health. But don't put your water glass down just yet.

We've always been taught that hydration is important—the more water the better. But the science behind this golden rule of eight 8-ounce glasses of water per day is a little murky. The 8x8 standard seems to have originated with Irwin Stillman, a doctor from the 1960s who advised drinking 64 ounces of water per day—down from the U.S. National Academy of Science's 84-ounce target set in the 1940s. However, recent papers [*] [*] on the topic have shown that neither recommendation had rigorous data behind it.  

Drinking water beyond thirst isn't always a good idea. Thirst is the signal your brain generates from constantly measuring blood volume. When you need more fluids, you get thirsty. But when you drink plain water beyond thirst, it dilutes blood electrolyte levels—especially sodium—and leads to gnarly consequences, such as headaches, low energy, cramps, confusion, and worse. 

Evidence suggests that we should aim for 5,000 mg sodium1, 4,700 mg potassium2, and 6,00 mg magnesium3 per day from diet and supplements. That may sound like a lot of sodium, but for reference, athletes can lose up to 7 grams of sodium4 per day through sweat. And it turns out the government's "heart-healthy" recommendation of no more than 2.3 grams of sodium per day has actually been linked1 to heart attack and stroke in heart disease patients. Five grams per day was the sweet spot. 

Your body is pretty good at maintaining fluid balance on its own. If you drink too much water, you'll excrete more fluids through urine. If you don't drink enough water, your brain will tell you you're thirsty. If you consume too many electrolytes, you'll excrete the excess through urine. But if you consume too few electrolytes, your body will pull these minerals from bone... If that doesn't sound great, that's because it's not.

Hydration is key for performance and overall well-being; there's no doubt about that. We just need to change the way we're thinking about hydration. Both water and sodium need to be replaced to maintain proper fluid balance and prevent the unwanted symptoms that result from dehydration and low electrolytes. 

Drink LMNT is your go-to for daily electrolyte needs. Not only do they make hydration easy, but they also make it delicious with a variety of palate-pleasing flavors such as Orange Salt, Citrus Salt, Watermelon Salt, and more. And without any carbs, sugar, or artificial ingredients, the LMNT packets are perfectly suited for anyone following a keto, low-carb, or paleo diet.