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Even Mild Dehydration Has Big Effects

Every cell, tissue, and system—from your digestion to your temperature regulation—depends on water. In fact, water makes up about 60% of our body mass.  Organs like your brain, heart, and muscles are mostly water - - which means they rely on adequate hydration to function properly. But how does the water get to where it’s needed? Each cell’s hydration is regulated by the sodium-potassium pump. This electrolyte-exchange system uses these specific minerals to keep your nerves firing, your muscles working and your heart beating, while regulating hydration of cells and the spaces between them. 

Electrolytes are water-soluble, meaning we can sweat or urinate them out. Electrolyte loss via sweating alone is why losing just 1–2% of your body’s water can start to affect how you think and feel. You might experience fatigue, trouble focusing, or a dip in physical performance—all before you even feel thirsty. By the time thirst kicks in, you’re already slightly dehydrated. Let’s look at the importance of electrolytes in managing hydration.

Why We Need Electrolytes

Water alone isn’t always enough in hot weather or after exercise—especially if you’re sweating a lot. Electrolyte minerals—namely, the trio of sodium, potassium and magnesium—help your body hold onto fluid, keep your muscles firing, and regulate nerve signals. So if you’re drinking ultra-purified water to replenish fluids while perspiring, you’re more likely to feel dizzy, weak, or even cramp up. That’s because highly filtered water sources no longer contain any minerals. 

When you sweat, you lose more than water. Sodium is the primary electrolyte lost in sweat, followed by chloride, potassium and magnesium. Without sodium, your body can’t hold onto the fluids you’re drinking.  Sodium deficiency is most likely to produce neurological effects, such as headache and confusion when compared to potassium and magnesium.

But potassium and magnesium are just as crucial—especially in the heat. Here’s how insufficient intake of these minerals can affect the way you feel and function:

• Potassium works alongside sodium to balance fluid levels and blood pressure. It’s also essential for proper nerve function and muscle contractions—including your heartbeat. Too little potassium can promote weakness, fatigue, leg cramps, and heart palpitations. Deficiency can even affect how well your body regulates heat.

• Magnesium helps your body use both sodium and potassium It plays a behind-the-scenes role in supporting muscle function, energy production, and electrolyte transport. When you're low in magnesium, your cells may not absorb the fluids and salts they need, which can impair hydration and recovery. You may experience muscle twitches, cramps (in the calves and feet), or nervousness if your magnesium levels fall too low.

Without replenishing these minerals—especially after sweating—you may feel sluggish, crampy, or lightheaded. That’s why water alone isn’t always enough in hot weather or after exercise. Smart hydration means replacing both fluids and electrolytes to truly restore balance. 

Electrolyte Supplementation

While whole foods can be good sources of potassium, they are naturally low in sodium. Meanwhile, high-magnesium foods can be challenging to fit into most real-world meals. That’s why supplementation can offer a great way to provide the extra support you need to help you maintain your hydration during hot weather.

Choosing the Right Electrolyte Support: When a Trio is Best

An electrolyte formula containing sodium, potassium and magnesium may be best for you if:

• You sweat heavily with or without exercise
• You exercise for an hour at a time or more in the heat or humidity
• You notice salt stains on your clothes after they’ve dried
• You experience frequent symptoms such as cramping, dizziness, or fatigue after exertion
• You get headaches or nausea from vigorous exercise
• You have more frequent episodes of gout or UTI in hot weather

If any of the above resonate with you, try Pure Lab’s AlkaPure pH. This is a unique encapsulated formulation of the 3 alkalizing electrolyte minerals in forms that the body uses to buffer acids. This formula serves double duty: neutralizing metabolic wastes like lactic acid and uric acid so they don’t ‘glue up’ the muscles and joints to cause pain, all while replenishing hydration-supporting electrolytes.  Two capsules of AlkaPure pH can be taken with water, twice daily as a source of all 3 major electrolytes: sodium, potassium and magnesium. It’s sodium-potassium balanced, which can be important for individuals monitoring their blood pressure.  The other advantage? Since it’s an encapsulated formula, AlkaPure pH contains no added flavours, colours, sweeteners or acids to contribute to the body’s acid load.

A magnesium-only supplement may be enough if any of the following apply to you:

• don’t sweat profusely
• are regular with water intake
• want to better manage blood pressure concerns (medicated or not)
• experience muscle twitches or cramps at rest, restless sleep or trouble relaxing, mild constipation or irritability

If that sounds like you, Pure Lab’s Magnesium Glycinate Powder may be all you need to add to your water bottle. It’s an additive-free magnesium supplement that provides 165 mg of highly bioavailable elemental magnesium per scoop. It can be added to water or your favourite juice (orange juice is a natural source of potassium) and consumed while you’re exercising.

If you’d prefer a higher-potency magnesium glycinate product that tastes as good as it mixes, try out Pure Lab’s Magnesium Glycinate Raspberry Lemon Powder Mix. Each scoop or sachet contains 200 mg of elemental magnesium from our original formulation. Add it to water of any temperature for a delicate-tasting yet refreshing way to boost your magnesium intake during hot and active days. 

Here are a few extra hydration tips to keep in mind during the summer months:

• Don’t wait until you’re thirsty. Drink regularly, not just when you’re thirsty. Keep a water bottle handy and sip throughout the day, especially during heatwaves or intense activity.
• Avoid excessive consumption of alcohol and caffeine, especially on hot days. They’re diuretics, meaning they lead to more fluid and mineral loss via the urine. 
• Include hydrating foods like cucumbers, watermelon, berries and citrus fruits to boost fluid intake.
• Watch for signs of dehydration like dark yellow urine, dry mouth, fatigue, or light-headedness.
• Consume electrolyte mineral supplements during exercise, or if you’re spending a lot of time in the heat.

Stay Ahead of the Heat

Staying hydrated in hot weather isn’t just about drinking more water—it’s about replenishing essential minerals your body loses through sweat. Sodium, potassium, and magnesium play essential roles in fluid retention, muscle performance, and heat regulation. Whether you're active outdoors or just navigating summer heat, consider supplementing your water with electrolyte minerals if you’re sweating heavily or noticing signs of depletion. You’ll be supporting energy, focus, and resilience—so you can stay cool, strong, and well this summer and beyond.

References

Government of Canada. Sodium: Sodium and your health. Accessed online June 18, 2025.

National Institutes of Health (NIH), Office of Dietary Supplements. Magnesium: Fact Sheet for Health Professionals. Accessed online June 16 2025.

National Institutes of Health (NIH), Office of Dietary Supplements. Potassium: Fact Sheet for Health Professionals. Accessed online June 16 2025.

Open Resources for Nursing (Open RN); Ernstmeyer K, Christman E, editors. Nursing Fundamentals [Internet]. Eau Claire (WI): Chippewa Valley Technical College; 2021. Chapter 15 Fluids and Electrolytes. 

SDWF (Safe Drinking Water Foundation). “Ultrafiltration, Nanofiltration and Reverse Osmosis Fact Sheet.” Accessed online June 17, 2025.

Sawka, M. N., Burke, L. M., Eichner, E. R., Maughan, R. J., Montain, S. J., & Stachenfeld, N. S. (2007). American College of Sports Medicine position stand: Exercise and fluid replacement. Medicine & Science in Sports & Exercise, 39(2), 377–390.

Shirreffs, S. M., & Sawka, M. N. (2011). Fluid and electrolyte needs for training, competition, and recovery. Journal of Sports Sciences, 29(S1), S39–S46.