Is glucose essential for rehydration?

The Hedonist Labs team

 

Exercise, heat... Although rehydration is essential in certain contexts and glucose is widely used in rehydration solutions, healthier alternatives can be considered. 

 

 Should you gorge yourself on sugar when you're feeling dehydrated?

 

Rehydration is an essential process for restoring the body's water balance after fluid loss due to exercise, heat or other factors.
With this in mind, the question of glucose intake during rehydration is a divisive one. Glucose, as the main fuel for cells, is often considered a key element in restoring energy and fluid levels. 

 

However, its exact role in this context and its impact on the efficacy of rehydration remain subjects of debate. Here, we look at the pros and cons of the importance of glucose in the rehydration process, highlighting recent research and implications for clinical and sporting practice. But first, why is rehydration essential?

 

1. Maintaining water balance: Water is vital for many bodily functions, including temperature regulation, nutrient transport and waste elimination. Rehydration helps compensate for water losses due to respiration, perspiration, urination and other biological processes.

 

1. Electrolyte restoration: In addition to water, rehydration often involves replacing lost electrolytes, such as sodium, potassium and chloride. These substances are crucial for maintaining fluid balance in cells, muscle contraction, nerve transmission and other physiological functions.

 

1. Preventing dehydration: Adequate hydration is essential to avoid dehydration, which can lead to reduced physical and mental performance, electrolyte disorders, lower blood pressure and other health problems.

 

1. Optimizing recovery: Rehydration is essential after physical exertion or exposure to extreme environmental conditions. It promotes faster recovery by reducing fatigue, promoting blood circulation and helping to eliminate metabolic toxins.

When do you become dehydrated?

 

The process of dehydration is simple to understand: it occurs when the body loses more fluids than it takes in. This can happen for a variety of reasons, including intense physical activity, exposure to high temperatures, illness, insufficient fluid intake or a combination of these factors. Here are the stages in the dehydration process and its consequences:

 

1. Loss of fluids: The process of dehydration begins with a net loss of fluids from the body. This can occur through excessive sweating, breathing, frequent urination, diarrhea or vomiting.

 

1. Mild dehydration: In the early stages, mild dehydration may manifest itself as a sensation of thirst, dry mouth, decreased urine production, fatigue and headaches.

 

1. Moderate dehydration: If fluid loss continues, dehydration may become more pronounced. Symptoms may include dry, dull skin, increased heart rate, decreased blood pressure, muscle cramps, dizziness and mental confusion.

 

1. Severe dehydration: At this advanced stage, dehydration can become dangerous and require immediate medical intervention. Symptoms may include inability to urinate, cold clammy skin, rapid shallow breathing, severe weakness or even fainting.

 

The consequences of dehydration can be severe and affect many body systems, including:

 

• Electrolyte disorders: Excessive fluid loss can upset the balance of essential electrolytes such as sodium, potassium and chloride, leading to health-threatening electrolyte imbalances.

 

• Kidney failure: Prolonged dehydration can compromise renal function by reducing blood flow to the kidneys and increasing the risk of kidney stone formation.

 

• Impact on the cardiovascular system: Severe dehydration can result in reduced blood volume, increased blood viscosity and increased load on the heart, leading to cardiovascular complications such as cardiac arrhythmias or circulatory collapse.

 

• Decreased physical and cognitive performance: Dehydration can lead to reduced physical capacity, impaired concentration, memory and cognitive functions, which can have a negative impact on performance at work, school or during sporting activities.

 

 The role of electrolytes and carbohydrates in rehydration 

 

Electrolytes, such as sodium and potassium, are essential for maintaining water balance, regulating thirst and preventing electrolyte imbalances during rehydration. They also promote nerve transmission and muscle contraction.

 

Carbohydrates, mainly in the form of glucose, provide a source of caloric energy and help replenish muscle glycogen reserves. These properties make the presence of glucose suitable for intense sporting activity, but of no added value when you're exposed to extreme heat, for example. So choose a rehydration solution adapted to your needs, and pay close attention to its composition.

The absorption of water and nutrients by the body's cells occurs mainly through two mechanisms:

 

1. 1. Osmosis: The movement of water through the intestinal wall is osmotically conditioned. That is, when sodium (electrolyte), for example, is absorbed, water follows. A passive process that occurs when water moves from a region of higher concentration to a region of lower concentration across a semi-permeable membrane.
2. Facilitated diffusion: Some nutrients, such as glucose and electrolytes, are transported across the cell membrane with the help of specific proteins called transporters.

Glucose in rehydration allows :

 

* A high caloric intake

 

* Contributes to water absorption in the intestine.

 

* Replenishes liver sugar reserves

 

 

What are the alternatives to glucose in rehydration solutions?

 

Alternatives to glucose in rehydration solutions include simple carbohydrates such as fructose, glucose polymers and carbohydrate-free electrolytes. These alternatives can provide a source of energy and promote water absorption without causing blood glucose levels to spike as sharply as glucose, which can be beneficial in some cases, particularly for people with diabetes or seeking to avoid a significant insulin response. Consuming a glucose-free rehydration solution is healthier and more suitable for your body.

 

 

In special cases, such as those suffering from diabetes or gastrointestinal disorders, it may be necessary to choose glucose-free rehydration solutions. It is also important to take into account individual electrolyte and glucose requirements, depending on physical activity, duration and intensity of exertion, and environmental conditions. If in doubt, consult a healthcare professional for personalized advice on the best rehydration options.

In conclusion, rehydration is a vital process for maintaining water balance and restoring the body's energy reserves. Electrolytes, such as sodium and potassium, are essential for regulating cellular hydration and preventing electrolyte imbalances. Although glucose is widely used in rehydration solutions, healthier alternatives can be considered.

At Hedonist labs, we've developed AQUAPOP, a glucose-free, calorie-free rehydration solution whose composition is adapted to the needs of children from age 10 upwards. Your hydration partner can accompany you during sports, hot weather, strenuous physical activity or a moment of well-being.