Should You Use “Hydration Boosters” in Extreme Heat?

• Hydration Boosters: Rehydrate with Electrolytes
• Avoid Excess Sugar
• Check with a Doctor if You Have Medical Conditions

During extreme heat waves, it’s common to see recommendations about “hydration boosters” to prevent heatstroke or dehydration.

But are they really necessary for everyone?

Before rushing out to buy them, it’s worth understanding what they contain, who might benefit from them, and when they might be more of an unnecessary expense than a true help.

8 Keys to Deciding Whether You Should Take Hydration Boosters

1. Understand What Hydration Boosters Are

They’re powders, tablets, or liquids that you add to water to replace electrolytes like sodium, potassium, magnesium, and chloride.

Their purpose is to help maintain fluid balance, especially if you sweat heavily.

In extreme heat, we lose water and mineral salts quickly, so these supplements have become popular among athletes and people who work outdoors.

2. Not Everyone Needs Them

If your physical activity is light or moderate and you have regular access to water, you probably don’t need a hydration booster.

Plain water is usually enough to prevent dehydration.

In fact, most healthy people can maintain electrolyte balance through a normal diet (fruits, vegetables, moderate salt) and adequate water intake.

3. When Is It Worth Using Them?

They’re helpful if you’re engaging in intense exercise or prolonged physical work (over one hour) in extreme heat (over 30°C or 86°F), or if you sweat excessively.

For example:

• Long outdoor training sessions
• Running or cycling under intense sun
• Agricultural or construction work during summer

In these situations, several grams of sodium can be lost per liter of sweat. Hydration boosters help replenish those losses.

4. Avoid Hydration Boosters with Too Much Sugar

Some commercial hydration boosters have as much sugar as soft drinks.

Too much sugar can cause gastrointestinal issues and add empty calories.

Look for low-sugar or no-added-sugar formulas. Simple electrolyte options are better if your priority is hydration.

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5. Sodium Is Key

In extreme heat, the most crucial electrolyte lost is sodium.

Drinking only water, excessively and without replacing sodium, can overly dilute your blood (a condition called hyponatremia), leading to dizziness or confusion.

That’s why during very sweaty activities, it’s better to consume drinks or boosters with enough sodium—typically between 300 and 700 mg per liter.

6. Check with a Healthcare Professional if You Have Medical Conditions

If you have high blood pressure, kidney disease, or need to restrict your salt intake, don’t use hydration boosters without consulting your doctor.

Some contain significant amounts of sodium or potassium, which could be risky in certain conditions.

7. Water Is Still Essential

Hydration boosters do not replace water.

You still need fluids to replace sweat loss.

Experts suggest drinking between 400 ml and 800 ml per hour during intense activity, adjusting based on how much you sweat.

In extreme heat, start hydrated before your activity and keep drinking at regular intervals.

8. There Are Homemade Hydration Boosters

You don’t need expensive products. You can make your own isotonic drink at home by mixing:

• 1 liter of water
• ½ teaspoon of salt
• 2 tablespoons of sugar or honey
• Lemon juice to taste

This way, you replenish both water and sodium at low cost.

In summary, hydration boosters can be excellent allies for people doing intense exercise or heavy work under a blazing sun—but they’re not a magic or universal solution.

Assessing your activity level, your health, and your real needs will help you decide whether it’s worth including them in your summer routine.

Have you ever tried a hydration booster during extremely hot days?

SOURCE: Mayo Clinic. «Sports drinks: Should children or adults drink them?» / Centers for Disease Control and Prevention (CDC). «Extreme Heat: Staying Hydrated».