Hydration is one of those universally accepted principles in performance athletics that doesn’t spark heated debates. Whether you’re into mainstream medicine or alternative health, most people agree that hydration plays a crucial role in overall well-being and performance. But what exactly is hydration, and why does it matter beyond just drinking water?

While most people associate hydration with water, that’s only part of the story. In chemistry, hydration refers to the process where a substance interacts with water molecules on a chemical level. From a health and performance standpoint, hydration is more complex. Water does play an essential role in numerous bodily functions—improving cardiac output, supporting joint health by maintaining proper levels of synovial fluid, and helping regulate body temperature through sweating. However, there’s another key component often overlooked: electrolytes.

What Are Electrolytes and Why Do They Matter?

Electrolytes are ions—charged particles, often metals like sodium, potassium, calcium, and magnesium, along with their corresponding counter-ions, such as chloride or bicarbonate. When dissolved in water, these electrolytes play a critical role in how our bodies function. For example, sodium chloride (table salt) dissolves into sodium (Na+) and chloride (Cl-) ions, which are vital for cellular processes. Without electrolytes, our body’s ability to absorb and retain water would be severely compromised, making it nearly impossible for our muscles, heart, and even bacteria to generate energy.

Despite how important water is for hydration, it’s easy to overlook the role of electrolytes. This can lead to problems, especially when people assume that simply drinking more water will resolve their hydration issues. In fact, overhydrating with water, without balancing electrolyte intake, can worsen the situation and even be dangerous.

The Dangers of Overhydration

A surprising number of athletes experience hyponatremia—an electrolyte imbalance caused by low sodium levels in the blood—because they drink too much water without replenishing electrolytes. Studies show that between 13% and 15% of endurance athletes suffer from hyponatremia, which can lead to serious health issues. In some extreme cases, athletes have died from the condition, which is more commonly caused by drinking excessive amounts of water.

The problem arose when the public health narrative, about 50 years ago, demonized sodium and recommended excessive water intake. Unfortunately, this advice ignored the critical need for electrolytes like sodium, leading to decreased athletic performance and, in severe cases, fatalities.

Why the Myth of “Just Drink More Water” Is Harmful

The misconception that hydration is simply about drinking more water has contributed to this issue. While water is essential, electrolytes—especially sodium—play an integral role in hydration. Without the proper balance of electrolytes, water alone can be ineffective or even dangerous. This is particularly evident in situations where excessive water intake dilutes the body’s sodium levels, leading to hyponatremia.

In the next part of this series, we will dive deeper into the health implications of electrolyte imbalances, particularly sodium, and how some well-meaning advice might have contributed to misunderstandings about hydration. We’ll also explore how to maintain a proper electrolyte balance for optimal health and performance.