Hydration, electrolytes, and the rise of hydration IVs
This week on nutrition, following the UK’s heatwave, we want to see the efficacy of hydration supplements as a funky new sector of the wellness industry. Runners swear by them, your fave influencer is having hers before a day of chores, and the brands are sponsoring giant festivals – but what are they? We speak to Marta Decarli to get to the bottom of it.
Why is hydration important?
Hydration is the foundation of how our bodies function. Water supports everything from energy levels and digestion to temperature regulation and even mood. When we’re well hydrated, we don’t just “get by” — we actually feel sharper, more energised, and more resilient to stress and fatigue.
Why do we need to be hydrated, especially in summer?
In the summer, we naturally lose more fluids through sweat, even if we don’t feel like we’re dripping. Warm weather, higher activity levels, and more time outdoors all increase our fluid needs. If we don’t replace what’s lost, we can quickly feel sluggish, headachy, or irritable.
What does it do for our bodies?
Hydration plays a role in almost every system:
Brain & mood: Even mild dehydration can affect focus, memory, and mood.
Digestion: Fluids help break down food and keep things moving.
Energy & performance: Water delivers nutrients and oxygen to cells so we can function at our best.
Temperature regulation: Sweating cools us down, but only if we replenish lost fluids.
Joint & skin health: Adequate hydration supports lubrication and a healthy glow.
What are hydration supplements (like electrolytes, salt water, liquid IVs)? How do they work?
Hydration supplements usually contain electrolytes — minerals like sodium, potassium, magnesium, and chloride that help regulate fluid balance in our cells. When we sweat, we don’t just lose water; we lose electrolytes, too. These products are designed to replace both, often in a quickly absorbable form.
For most everyday situations, water plus a balanced diet rich in fruit and vegetables is more than enough to keep electrolytes topped up. But in cases of heavy sweating (long runs, hot yoga, outdoor festivals, or manual work in the heat), an electrolyte drink can be useful.
Good options on the market:
Electrolyte powders or tablets with no added sugar
Coconut water: A natural source of potassium and some sodium — great for light to moderate activity, though it’s not as high in sodium as some people may need for intense sweating.
Oral rehydration salts (ORS): Found in pharmacies; these are evidence-based and recommended for dehydration from illness, especially when combined with diarrhea or vomiting.
Ones to be cautious about:
High-sugar sports drinks (like some versions of Gatorade or Lucozade): They can contain as much sugar as a soda, which isn’t necessary unless you’re doing endurance exercise lasting over an hour.
Trendy IV drips: They’re expensive, invasive, and usually unnecessary unless prescribed for a medical reason. For most healthy people, a glass of water works just as well.
“Detox” or gimmicky electrolyte drinks with added herbs or vague “energy blends”: These often cost more without providing extra benefits.
The key is to choose a product that’s appropriate for your level of activity and lifestyle, and to remember that for daily life, plain water and water-rich foods usually meet your needs.
Why are they on the rise right now?
A few reasons:
Heatwaves and climate change: People are more aware of the risks of dehydration.
Influencer culture & wellness marketing: Social media makes it trendy to be seen with the latest “hydration hack.”
Convenience: Packets and IV drips promise a quick fix, which is appealing in our fast-paced world.
But while these products have a place for athletes doing long, sweaty workouts or for people recovering from illness, most of us can stay hydrated perfectly well without them.
Do you think it is a helpful hack, or just another thing we feel like we have to buy?
For most people, it’s more of a “nice to have” than a need. If you’re running a marathon, spending hours at a festival in the heat, or recovering from stomach flu, an electrolyte drink can help. But for day-to-day life — chores, office work, or a gym class — water, plus a balanced diet that includes fruit and veg, is more than enough. The danger is that we start believing we have to buy these things to be healthy, when the basics still work best.
What do you think is the best way to stay hydrated in our daily diets?
Water first: Make it your go-to throughout the day.
Eat your fluids: Fruits and vegetables like cucumber, berries, melon, and oranges are full of water.
Spread it out: Don’t chug all at once; sip regularly so your body absorbs it well.
Pair with meals: A glass of water with each meal is a simple way to stay consistent.
What is one helpful hack that you do to stay hydrated that you may recommend to your clients?
I recommend setting gentle “hydration anchors.” For example, I keep a glass of water on my desk and another in the kitchen — so every time I make tea, or go for a snack, I drink a glass of water too. It’s not about strict rules but about weaving hydration naturally into your day.
I also suggest to many of my clients that they start their day with around 1 litre of water (spread out over the first hour or so after waking). It might sound like a lot, but it’s one of the simplest and most effective ways to support energy and focus for the day ahead. Here’s why it helps:
Rehydrates after sleep: We naturally lose fluids overnight through breathing and sweat.
Boosts energy and alertness: Even mild dehydration can leave you sluggish; rehydrating helps you feel more awake.
Supports digestion and metabolism: Having water before breakfast “kick-starts” digestion and helps prevent sluggish bowels.
Helps manage appetite: Many people confuse thirst for hunger; morning hydration can reduce unnecessary snacking later on.
Sets the tone for the day: Getting a good head start makes it easier to stay on track with hydration the rest of the day.
Clients often report that they notice clearer thinking, more stable energy, and reduced bloating when they make this a habit.
Are there any fun recipes that you have for hydration, or a schedule on how you stay hydrated throughout the day?
Absolutely! I love to make cucumber-mint water with a squeeze of lime — it feels refreshing and makes drinking water more enjoyable.
For a snack, watermelon with a sprinkle of sea salt is perfect in the heat — you get water and electrolytes naturally.
If you like smoothies, a berry & coconut water smoothie is a great hydrating option: blend frozen berries, coconut water, a little Greek yoghurt (or a plant-based version), and a squeeze of lemon.
As for a schedule, I aim for:
A glass on waking.
A glass mid-morning.
At least one glass with each meal.
Extra if I’m active or it’s especially hot.
If I am out and about, I usually carry a large water bottle (1.5 litres) and sip on it throughout the day.
That way, I never have to overthink it — it’s just part of the rhythm of my day.