Most people get their fluid from a mix of drinks and food. This article covers the basics: where fluid comes from, what changes on hot days, and what to look for on an electrolyte powder label.
Where your fluid comes from
Water, tea, coffee, milk and other drinks all count towards your daily fluid. Food adds more than people expect. Fruit and vegetables such as watermelon, oranges, strawberries, cucumber, lettuce and tomatoes are mostly water, and soups and broths add fluid too.
How much you need varies with your body size, the weather and how active you are. The Australian Dietary Guidelines and your health professional are good places to start.
Hot, humid and cold weather
You sweat more on hot and humid days, and sweat contains water and sodium. In cold weather you may feel less thirsty, but you still lose fluid, so it helps to keep drinking regularly. Low humidity at altitude can also increase fluid loss.
More water is not always better
Drinking very large amounts of plain water in a short time can lower the level of sodium in your blood. This is called hyponatraemia. It is rare, but it can be serious. Drink to your needs rather than as much as possible.
What electrolytes are
Electrolytes are minerals that carry an electric charge when dissolved in water. The main ones found in food and electrolyte powders are sodium, potassium, magnesium, calcium and chloride. Most people get them from their everyday diet.
Reading an electrolyte powder label
- Sodium per serve: products range from under 100 mg to 1000 mg or more per serve. If you are watching your sodium intake, check this first.
- Potassium and magnesium per serve: these also vary widely between brands.
- Sugar and sweeteners: some powders contain sugar, others use stevia, monk fruit or sucralose.
- Other ingredients: some products add caffeine, amino acids, vitamins or herbal extracts. Check the label if you want to avoid any of these.
- Directions: follow the amount of water and the number of serves per day on the pack.
You can compare sodium, potassium and magnesium per serve on each product page in our electrolyte powders range.
This article is general information only and is not medical advice. If you have a medical condition, are pregnant or breastfeeding, or take medication, check with a health professional before changing your fluid or sodium intake. Always read the label and use only as directed.