Water or electrolyte drinks: Which is better when it’s hot out?

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On a scorching day, you’re probably reaching for water or an electrolyte drink to quench your thirst. But which beverage is the better choice to keep you hydrated?

“It’s about finding the right balance,” said Matthew Levy, an associate professor of emergency medicine at Johns Hopkins.

In addition to losing water when you sweat, you lose electrolytes, essential minerals also known as salts that are critical to many body functions. Drinking enough fluids is essential to keep your body working in everyday life — and especially important during periods of prolonged heat, Levy said.

Here are some tips for how to stay properly hydrated.

What and how you drink matters

For most people, it’s probably enough to just drink water if they’re also eating balanced and nutritious meals, said Grant Lipman, an emergency medicine physician and chief medical officer of the GOES Health outdoor safety app.

If you know you’re going to be spending long periods of time outdoors when temperatures are high, Lipman suggested starting the day well-hydrated. This means drinking a couple glasses of water, not guzzling fluid, before you head out, he said.

“Your body is going to get rid of the excess water,” he said, “so pounding a gallon ahead of time isn’t going to do anything except make you pee a lot.”

Steer clear of hydrating with sugary caffeinated beverages, or alcohol, Levy said. Sugar, caffeine and alcohol can worsen dehydration.

Instead, when it’s really hot, make sure you have a bottle of water nearby. The Centers for Disease Control and Prevention recommends drinking one 8-ounce cup of water every 15 to 20 minutes when working outside in the heat, as drinking in shorter intervals is more effective.

“We’re constantly losing water,” he said. “When we get to these high humidity, high temperature days, we lose more water at a faster rate.”

When you might need more than water

If you’re going to be exerting yourself or doing strenuous exercise outdoors for long periods of time in the heat, consider supplementing your water intake with an electrolyte drink, experts said.

In these conditions, the electrolytes you lose through sweating can’t be replaced with water only, Levy said. In fact, drinking too much water can dilute the already lowered electrolyte levels in your body and lead to a potentially fatal condition known as hyponatremia, which occurs when the sodium levels in your body drop abnormally low.

Before drinking an electrolyte drink, make sure to check the ingredients, particularly the amounts of sugar and caffeine, Levy said. If beverages have very high levels of sugar and caffeine, opt for something else.

But don’t down too many of these drinks. While electrolyte beverages or supplements can slow the rate at which you lose sodium, consuming large amounts will still dilute your body’s levels, Lipman said.

“If you were to drink a solution that has the same amount of salt in your blood, it would be incredibly salty,” he said. “It would be the equivalent of taking three chicken bouillon cubes and crushing them into a cup of water.”

One or two electrolyte drinks should be enough for most people, according to the Cleveland Clinic. If you’re still feeling thirsty, drink water.

Whether you’re drinking water or a sports drink, remember not to overdo it. If you’re feeling thirsty, that’s when you should drink, Lipman said.

In situations where you might be chugging liquids — including those with electrolytes — have some salty snacks such as chips or pretzels handy, he said. That will help add salt to your body and prevent harm from overhydrating.

It’s also important to remember that hydration is individual. If you have a complex medical condition or take medication that could change how your body processes fluids and electrolytes, check with your health care provider about how you should stay hydrated.