As temperatures rise and heatwaves intensify, the importance of proper hydration becomes even more critical.
While most people are aware of their obligation to gulp considerable ounces of water to stay hydrated, few realize that adding a pinch of salt to their water can significantly improve hydration.
This idea may seem unusual at first, but experts, including Dr. Peter Bastian (MD), a public health and preventative medicine physician at Loma Linda University Medical Centre, argue that sodium plays a crucial role in helping the body absorb and retain water effectively.
According to Dr Bastian, the salt draws water into cells, ensuring proper fluid balance, supporting essential bodily functions.
Adding a small amount of salt (sodium chloride) to your water can help replenish lost electrolytes, promote better water absorption, and prevent dehydration—especially during physical activity or in hot weather.
“If you are dehydrated and need a boost, just a pinch of salt is all you need,” Dr Bastian advises. “It should be enough to help, but not so much that it alters the taste.”
With the ongoing heatwave in Uganda, the National Meteorological Authority has warned that high temperatures—surpassing 35°C in some areas—will likely persist until mid-March. In these conditions, it is not just about staying hydrated; it is also about retaining that hydration.
As sweating increases in hot and humid conditions, electrolytes and water are lost at a faster rate. Drinking salt water can help replace these losses, reducing the risk of dehydration and heat-related illnesses.
However, it is important to remember that the standard recommendation for sodium intake is no more than 2,300 mg per day.
Over consumption can lead to adverse health effects, such as high blood pressure, heart disease, kidney problems, and stroke.
For most individuals who maintain a balanced diet and stay well-hydrated, adding extra salt to water may not be necessary.
“Not everyone needs to add salt to their water,” Dr Bastian emphasizes. “For most people, plain water with a balanced diet should provide sufficient electrolytes for proper hydration.”
While adding salt to your water can be a valuable practice for specific situations, it is crucial to approach it with awareness and consideration of individual health needs. The key lies in balance and moderation to unlock the benefits of enhanced hydration.
