The Journal
Electrolytes and Dehydration in Indian Heat: When Water Isn't Enough
Headache, cramps and that drained feeling after a hot day are often about salt as well as water. Here's when you need electrolytes and when plain water does the job.
You've had three bottles of water, yet by evening you have a dull headache, your legs cramp on the stairs and you feel strangely flat. On hot Indian days, that's often not just about water. It's about the salts you sweated out with it.
What electrolytes do
Electrolytes are minerals that carry an electric charge in your body: mainly sodium, potassium, chloride and magnesium. They help control fluid balance, nerve signals and muscle contraction, including your heartbeat.
Sweat is mostly water, but it also carries a fair amount of sodium. On a long, hot day, or during a sweaty workout, you lose both. If you replace only the water, the balance can tip.
Signs you may be running low
Thirst, dry mouth and dark yellow urine
Headache and tiredness
Muscle cramps
Dizziness when you stand up
Feeling weak or foggy after being out in the sun
Confusion, fainting, a very high body temperature, or no urine for many hours are emergencies. Heat stroke needs immediate medical care.
When plain water is enough
For most people sitting in an office or at home, regular meals plus water cover it. Indian food is usually salted enough, and dal, fruit, vegetables and curd add potassium and magnesium. Drink steadily through the day rather than waiting until you're very thirsty.
When you may need more than water
Working or commuting outdoors in the heat for hours
Exercising for over an hour, or sweating heavily
Diarrhoea or vomiting
Older adults and young children on very hot days, since they dehydrate faster
For diarrhoea, the WHO-recommended ORS (the low-osmolarity formula sold at chemists) is still the best choice. It's designed to match how the gut absorbs salt and water.
Simple Indian options
Nimbu pani with a pinch of salt. Add a little sugar, which helps the body absorb sodium.
Chaas (buttermilk) with salt and jeera. Fluid, sodium and some potassium in one glass.
Coconut water. Good for potassium, but fairly low in sodium, so it isn't a full replacement after heavy sweating.
Fruit like watermelon, orange and banana for water and potassium.
About sports drinks and electrolyte sachets
Many sports drinks carry a lot of sugar and are made for long, hard exercise. For a 30-minute walk they're unnecessary. Electrolyte tablets and sachets can be handy for long runs, outdoor work or travel. Read the label for sodium content and added sugar.
Who should be careful
If you have high blood pressure, heart failure or kidney disease, or take diuretics, don't add extra salt or electrolyte products on your own. Your fluid and salt needs may be very different, so ask your doctor.
A practical summer routine
Keep a bottle with you and sip through the day
Check your urine colour; pale yellow is the goal
Have chaas or nimbu pani after long hours outside
Avoid hard exercise in the hottest part of the afternoon
Go easy on alcohol, which makes dehydration worse
This article is for general information only and isn't medical advice. Please talk to your doctor before changing your diet, starting a supplement, or if you have a medical condition or take regular medicines.