Stay Simple: Just Drink Water to Stay Hydrated

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As Europe swelters and the eastern US finds itself under a “heat dome,” the Midwest is bracing for the corn sweats, while those who have never experienced the sticky discomfort of monsoon season in Asia can count themselves lucky. Amid the social media debates about who’s facing the worst heat (and the ethics of air conditioning), one undeniable truth emerges for surviving summer: hydration is key.

Staying hydrated shouldn’t be a contentious issue. After all, drinking water is a straightforward way to keep your body functioning. However, a recent search on TikTok proved otherwise. An influencer named Grace, who identifies as a “holistic nutritionist,” claims in a sponsored video that “sometimes water alone just isn’t enough.” She mixes in a packet of Liquid IV, stirring with a trendy glass straw while sharing her thoughts on the importance of electrolytes. “It’s about what your body does with the water that matters,” she insists.

Next, I stumbled upon a clip from actress Mayim Bialik’s podcast, boldly declaring, “You’re hydrating wrong!” Her guest, labeled as an “exercise physiologist and nutrition scientist,” argues that simply drinking water won’t hydrate you effectively. According to her, plain water lacks the “ideal pressure” due to insufficient sodium and glucose, leading to wasted hydration. To cap off my TikTok journey, another self-proclaimed nutritionist claimed that ice water is dehydrating based on traditional Chinese medicine principles, stating that the “body cannot hold onto the water.”

These examples epitomize the wellness grifter playbook.

It’s a fact that our bodies require electrolytes—minerals that carry an electric charge when dissolved in water, such as potassium, magnesium, and sodium. (While sugar isn’t technically an electrolyte, it’s also essential for hydration.) Electrolytes help maintain fluid balance in cells, support muscle function, and facilitate various chemical reactions in the body. We lose these vital minerals through sweat and urine. Influencers and wellness brands often leverage this science to lend credibility to their claims about hydration.

The next step in the playbook is to convince you that the age-old advice of “drinking more water”—a common recommendation from health professionals—is insufficient. They present a “better” method, a secret you’re about to discover. This often culminates in dubious hacks (like the idea that room-temperature water hydrates better than cold) or the promotion of electrolyte powders that supposedly outperform plain water.

Take Liquid IV’s science page, for instance. It states, “Hydration is essential,” while a video of stylish scientists in lab coats plays in the background. They claim to enhance hydration with “breakthrough technology, clinical programs, and scientific leadership.” Further down, they assert that “Water is the least studied nutrient” and that while they appreciate water, sometimes it’s just not enough.

Their four-step hydration philosophy boils down to: (1) making drinks tasty to encourage consumption; (2) adding “hydration multipliers,” or a proprietary blend of electrolytes; (3) crediting sodium for helping retain water; and (4) acknowledging the role of other electrolytes. A separate page touts clinical study results showing that Liquid IV helps people rehydrate faster and retain fluids longer than water alone, which is simply how electrolytes function. They also mention that the sugar-free version doesn’t spike blood glucose levels, a predictable outcome for any sugar-free drink.

This messaging effectively suggests that, in isolation, Liquid IV and similar electrolyte mixes are superior to water for hydration. However, it lacks crucial context.

The FAQ section on Liquid IV’s site clarifies that the product is safe for daily use “during or after tough workouts, while traveling, after a night out, or for heat-related rehydration.” It doesn’t advocate replacing all your water with Liquid IV. Instead, it recommends one serving a day and consulting a doctor for further inquiries. While this is reasonable, it’s important to note that electrolyte imbalances can occur from excessive intake.

Consider sodium. The CDC reports that the average American consumes about 3,300mg of sodium daily, exceeding the recommended limit of less than 2,300mg. Liquid IV offers over 20 flavors, with a typical serving containing around 500 to 520mg of sodium—over 20 percent of your daily recommended intake. Unless you have a specific condition affecting your sodium levels, you likely get enough from your diet. And sodium isn’t the only ingredient to watch out for; athletes know that consuming too many sugary sports drinks can lead to gastrointestinal distress.

For those who need to be particularly cautious about hydration, overdoing electrolyte mixes can lead to unintended health issues. My spouse suffers from severe chronic migraines, often triggered by dehydration and heat intolerance. Their migraines can be debilitating, accompanied by intense nausea and vomiting, creating a vicious cycle where dehydration exacerbates the migraine, but nausea prevents rehydration. Last summer, in an effort to manage their condition, they began drinking Pedialyte and Liquid IV daily to stave off heat-related migraines.

While this was a genuine attempt at self-care, it resulted in high blood pressure due to excessive salt intake—a potential consequence of too much electrolyte supplementation, along with other health risks.

There’s certainly a time and place for electrolyte mixes and sports drinks, particularly when rapid rehydration is necessary after significant fluid loss. If you’re sweating profusely from outdoor activities in the heat, an electrolyte drink is appropriate. However, if you’re a healthy individual who decides to take a short run in extreme heat only to retreat to air conditioning afterward, you can likely stick with plain water. If you’re dealing with a gastrointestinal illness, then by all means, reach for that Gatorade. But you don’t need to overthink your hydration strategy or spend a fortune on electrolyte packets. A simple mix of half a lemon and a pinch of salt in your water can be an effective, budget-friendly alternative.

I completely understand the urge to “hydrate better.” I’ve experienced heat-related fainting spells while running, which is no fun! Those experiences motivated me to improve my hydration practices. I’ve tested various wearable sweat patches designed to optimize electrolyte intake during half-marathon training in the heat. I’ve reviewed numerous smart water bottles and hydration packets. Ironically, what has worked best for me is a regular Owala bottle—apparently, I prefer drinking water through a straw.

In summary, after trying out several “optimized” hydration methods, my conclusion is that common sense, avoiding influencer hype, and simply drinking cold water are often sufficient.