I had a recent experience (Long video) that made me rethink the importance of hydration – and realize that plain water may not supply all certain people, such as myself, need for hydration. Scroll down for the Top Hydration Mix list, after watching the video. Oh, and the list has links so you can buy the hydration mix you want (from Amazon via my affiliate link).
Below is the nutritional information for several hydration mixes. I included two of the, I think, most famous and utilized – LMNT and Liquid IV – and they fell short of the others in the bunch. I made a spreadsheet! (Opens Google Sheets)
In my review, the major hydration elements are (in order of importance) Sodium, Potassium, Chloride, Magnesium and Calcium. Zinc and Phosphorus are two that help also. (Sodium + Chloride = Salt) I’ve included others that some articles mentioned or the hydration mixes had in them – those being Manganese, Vitamin C, Niacin, Vitamin B6, Vitamin B12, Pantothenic Acid, Vitamin D, Glutamine and Bicarbonate. The last two were mentioned in articles about hydration, but none of the mixes actually had them.
So, the Top to bottom recommendations from me are:
While I recommend the sugar free varieties, as the last thing I need is more sugar, that option is up to you. Ultima comes out on top, IMHO, due to having all of the major elements needed for hydration, plus two ‘nice to have’ ingredients. Salud comes in second, only missing one major and one minor element, but it has the immunity boost with Wellmune. GoHydrate is third, as it is only missing one major and one minor, but the vitamin D it has is less than Salud and it is missing the immunity boost. DripDrop is next, missing two major and one minor element. Liquid IV and LMNT were neck and neck, but I put Liquid IV above LMNT, as it has a bunch of extra ingredients for energy. LMNT does have a massive amount of the top element, sodium, but unless you actually need that much sodium, the other mixes offer a much more balance approach to hydration.
Going into more details, based on my research results and the Google’s general knowledge about hydration and electrolytes, here are the most important components in hydration mixes, listed in order of importance, along with their benefits:
- Sodium
Sodium is the most crucial electrolyte for hydration[1][3]. It helps maintain fluid balance outside of cells and is lost in significant amounts through sweat[1]. Sodium is essential for:
- Preventing dehydration
- Supporting proper muscle and nerve function
- Maintaining blood pressure
- Potassium
Potassium works in tandem with sodium to maintain fluid balance, but inside cells[1]. It’s important for:
- Muscle function and preventing cramping
- Nerve signaling
- Balancing sodium’s effects
- Chloride
Chloride is often paired with sodium and is important for:
- Maintaining proper fluid balance
- Supporting digestion
- Magnesium
Magnesium plays a role in:
- Muscle function and preventing cramping
- Energy production
- Nerve function
- Calcium
Calcium contributes to:
- Muscle contraction
- Nerve signaling
- Bone health
The remaining elements (Zinc, Phosphorus, Manganese, Vitamin C, Niacin, Vitamin B6, Vitamin B12, Pantothenic Acid, Vitamin D, Glutamine, and Bicarbonate) are less critical for immediate hydration needs during exercise, though they may offer other health benefits.
Benefits for Hydration and Exercise
Proper electrolyte balance, particularly with sodium and potassium, provides several key benefits:
- Improved Hydration: Electrolytes help maintain fluid balance in the body, ensuring proper hydration[2][3].
- Enhanced Physical Performance: Electrolytes support muscle function and can help prevent cramping during exercise[2].
- Better Recovery: Replenishing electrolytes lost through sweat helps in post-exercise recovery[3].
- Sustained Energy: Electrolytes play a role in energy production and utilization in the body[1].
- Nerve Function Support: Proper electrolyte balance is crucial for optimal nerve signaling[4].
- Heat Regulation: Adequate hydration and electrolyte balance help the body regulate temperature, which is especially important during exercise in hot conditions[3].
It’s important to note that while electrolyte drinks can be beneficial during prolonged exercise, intense workouts, or in hot environments, regular water is usually sufficient for everyday hydration needs and shorter, less intense activities[3][5]. The key is to consume electrolytes in appropriate amounts based on individual needs and activity levels.
The other nutrients included in some of the mixes offer various health benefits, particularly for hikers and those engaging in outdoor physical activities. Let’s explore their roles:
Zinc
Zinc plays a crucial role for hikers and outdoor enthusiasts:
- Immune support: It helps maintain a strong immune system, which is essential when exposed to various environments[9][10].
- Muscle repair: Zinc supports muscle repair and regeneration, vital for recovery after strenuous hikes[11].
- Endurance: It’s particularly important for the soleus muscle, a key muscle for endurance activities like hiking[11].
- Wound healing: Zinc accelerates wound healing, beneficial for minor injuries that may occur during outdoor activities[10].
Phosphorus
While not specifically mentioned in the search results, phosphorus is important for:
- Energy production
- Bone health
- Muscle function
These benefits are crucial for hikers and outdoor enthusiasts.
Manganese
Manganese supports:
- Bone health
- Wound healing
- Metabolism of carbohydrates, proteins, and fats
Vitamin C
Vitamin C is essential for outdoor activities:
- Immune support: It enhances immune function, helping protect against illnesses during outdoor adventures[10].
- Antioxidant properties: It combats oxidative stress from physical exertion[10].
- Collagen production: Supports skin health and wound healing, beneficial for outdoor exposure and minor injuries.
Niacin (Vitamin B3)
Niacin contributes to:
- Energy metabolism
- Nervous system function
- Skin health
These are all important for sustained physical activity outdoors.
Vitamin B6
Vitamin B6 is crucial for:
- Energy metabolism
- Red blood cell formation
- Cognitive function
These benefits support endurance and mental clarity during hikes.
Vitamin B12
Vitamin B12 is vital for:
- Energy production
- Red blood cell formation
- Nervous system function
These are essential for maintaining stamina and overall health during outdoor activities.
Pantothenic Acid (Vitamin B5)
Pantothenic Acid supports:
- Energy metabolism
- Synthesis of cholesterol and steroid hormones
- Nervous system function
These benefits contribute to overall endurance and well-being during physical activities.
Vitamin D
Vitamin D is particularly relevant for outdoor enthusiasts:
- Bone health: It supports calcium absorption, crucial for maintaining strong bones during high-impact activities like hiking[12].
- Muscle function: Vitamin D plays a role in muscle strength and function[12].
- Immune support: It contributes to a healthy immune system, important for outdoor activities[12].
These nutrients work synergistically to support overall health, endurance, recovery, and immune function, making them particularly beneficial for hikers and those engaging in outdoor physical activities. However, it’s important to maintain a balanced diet and consult with a healthcare professional before starting any new supplement regimen.
Citations:
[1] https://science.drinklmnt.com/did-you-know/hydration-benefits/
[2] https://www.onepeloton.com/blog/benefits-of-electrolytes/
[3] https://www.healthline.com/nutrition/electrolyte-water
[4] https://www.henryford.com/blog/2023/08/are-electrolyte-drinks-really-worth-it
[5] https://health.clevelandclinic.org/electrolyte-drinks-beneficial-or-not
[6] https://extension.unh.edu/blog/2023/09/hydration-are-electrolyte-drinks-better-water
[7] https://www.verywellfit.com/using-electrolyte-powder-daily-8356603
[8] https://www.verywellfit.com/benefits-of-electrolyte-drinks-6826048
[9] https://ultraversesupplements.com/zinc-for-endurance-athletes
[10] https://greatist.com/health/benefits-of-zinc
[11] https://www.youtube.com/watch?v=V-7GCJoOPSA
[12] https://www.nebraskamed.com/primary-care/are-zinc-supplements-safe-what-you-need-to-know-before-taking-them
[13] https://www.healthline.com/nutrition/zinc-supplements
[14] https://thetrek.co/appalachian-trail/hipster-californian-supplements/
[15] https://www.trail.recipes/backpacking-food-ideas/the-hikers-diet-vitamins-and-minerals/