Can adding salt to drinking water help prevent dehydration this summer?

As the temperature rises and the sun beats down, staying adequately hydrated becomes paramount for maintaining health and well-being. Many believe that simply drinking enough water is sufficient to combat dehydration during the scorching summer months. However, experts suggest that even with ample water intake, individuals may still be susceptible to dehydration due to various factors.

“Even consuming 2 to 2.5 liters of water might not be sufficient to prevent dehydration due to excessive sweating,” mentioned Dr Rajeev Gupta, director, internal medicine, CK Birla Hospital (R), Delhi.

What is the reason for feeling dehydrated despite drinking water?

Factors such as excessive sweating, high temperatures, prolonged sun exposure, and physical activity can lead to increased fluid loss, rendering traditional hydration methods insufficient. “Despite consuming what is perceived as “enough” water, individuals may find themselves experiencing symptoms of dehydration, including fatigue, dizziness, dry mouth, and reduced urine output,” said Sushma PS, chief dietician, Jindal Naturecure Institute.

In light of this, the question arises: can adding salt to your water aid in maintaining hydration levels?

Salt, specifically sodium chloride, plays a crucial role in fluid balance within the body. “When we sweat, we lose not only water but also essential electrolytes like sodium. By replenishing lost sodium through salt intake, it is theorised that the body’s ability to retain water may improve, thus preventing dehydration,” said Sushma.

However, the effectiveness of salt supplementation in water for hydration remains a topic of debate among health experts. For individuals with normal kidney function, the kidneys naturally regulate sodium chloride levels, obviating the need for additional salt intake, mentioned Dr Gupta. Others argue that excessive salt intake can have adverse effects on blood pressure and overall health, particularly for those with pre-existing conditions such as hypertension. “It’s advisable to consult a healthcare professional before altering salt intake, especially during hot weather,” said Dr Gupta.

Can adding salt to your drinking water help your hydration levels? (Source: Freepik)

What can help?

According to Dr Gupta, proper hydration strategies, including balanced water intake and electrolyte-rich foods, remain pivotal for combating dehydration during sweltering summer. “While adding a pinch of salt to your water may help replenish lost electrolytes and aid in hydration, it is essential to do so in moderation and consider individual health circumstances. Consulting with a healthcare professional for personalised hydration strategies is recommended, especially during the summer months when dehydration risk is heightened,” said Sushma.

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