The importance of keeping hydrated: magnesium and potassium

The role of water in living beings

Water is a vital component for all living beings. In humans, about 60% of the adult body is water, and we must drink water every day to survive. Water serves a large number of essential functions such as regulate our body temperature through sweating and respiration, and helps to remove waste through urination. Our blood is mostly water, and the carbohydrates and proteins that our bodies use as food are transported by water in the bloodstream.

Other than that, water:

• acts as a shock absorber for the brain and spinal cord;
• helps us eat by forming saliva;
• lubricates our joints.

While it’s hard to say with certainty exactly how much water an active adult needs each day, experts think that around 1.8 liters are required for many. However, this will depend on physical activity, climate, temperature, and diet. Some have said that there is no specific daily water requirement for a given person. Nevertheless, many adults may not consume enough water, which can lead to a decrease of the body’s functions and dehydration.

Which minerals are in water?

It’s important to remember that water isn’t just a mere liquid, it also contains many essential elements that are indispensable for metabolic activities:

• calcium;
• sodium;
• magnesium;
• potassium.

Calcium is the most abundant mineral in the body and is important for the regulation of many enzymes and hormonal responses, in addition to blood clotting, nerve transmission, and muscle contraction.

Magnesium

Magnesium is the second most abundant mineral in humans. Adults have about 20-28 grams of magnesium in the body, and 60-65% is found in the skeleton. Magnesium is needed in many enzymatic reactions and is also essential for correct development of the skeleton. The specific amount of magnesium needed by each individual depends on the level of general activity and lifestyle. Large amounts are needed for brain, heart, and muscle cells. If there is not enough magnesium, persons can feel/have:

• weak;
• fatigued;
• difficulty concentrating;
• cramps;
• anxious.

Unfortunately, magnesium deficiency is quite common, and many individuals do not meet the recommended daily allowance. Greater attention is thus needed to ensure that an adequate amount is received daily through a healthy and balanced diet.

Potassium

Potassium is another essential nutrient that plays a major role in maintaining normal cell function, and especially in muscle and nerve cells. The recommended adequate intake for potassium depends on the individual person, their blood pressure, and intake of sodium. However, as with other minerals, many individuals do not meet their recommended intake of potassium. Increasing dietary potassium is held to have many potential benefits. These include lowering the risk of several disorders such as hypertension and diabetes, and there is evidence to suggest that adequate potassium will have potential health benefits for the skeleton and kidneys.

Dehydration

When someone loses too much water, it is possible to be dehydrated. This can happen, for example, after abundant sweating, or prolonged diarrhea or vomiting. There are many occasions in which excessive loss of water can lead to dehydration, such as:

• summer;
• travelling in hot countries;
• heat-exposed workers;
• intense physical activity.

The first approach to fight dehydration is drinking water often, even if we are not thirsty, and eating fresh fruits and vegetables. This is very important because when you feel thirsty you may be already dehydrated.

Conclusion

It is important to stay hydrated while placing greater focus on receiving adequate intake of important minerals such as magnesium and potassium. Healthy and balanced nutrition and adequate intake of water will be enough to keep you hydrated. However, if you feel that your body needs a recharge of minerals, you can help with a supplement that contains magnesium, potassium, and vitamin C to fight weakness and fatigue. This can help everyone to feel their best.