How to Increase Intracellular Hydration

Most sports drink fall short of providing you with essential components needed to achieve intacellular hydration.

Intracellular hydration is the process of hydrating cells from within. It is an important aspect in sports medicine and athletic training, because it influences athletic performance. With the right balance of food and drinks containing proper nutrition, the body receives the fuel it needs to perform its very best. While drinking sports beverages and water helps to hydrate areas outside of cells, it is not effective at promoting intracellular hydration. To obtain intracellular hydration, you must consume the correct balance of vitamins, minerals and nutritional resources from a variety of food and drinks.

Things You'll Need

• Athletic drink or water
• 8 oz. nonfat or low-fat milk
• 4 oz. mixed nuts with peanuts
• Two slices, whole wheat bread

Instructions

Check Drink Labels

1. Check the labels on sports drinks and specialty waters. Look at the sugar content listed on the bottle. Since most drinks list 8 oz. as a serving size, make sure to account for the entire serving size and the total amount of sugar within the drink, if you plan to drink the entire bottle.

2. Opt for drinks that have little or no sugar per serving size. Too much sugar leads to a decrease in energy, which effects your performance.

3. Check the amount of electrolytes per serving. According to InnovativeHealthSolutions.com, the right ratio is 2 to 1, with 2 being potassium and 1 being sodium. Sodium helps regulate water within the body which affects blood pressure. Potassium plays an important role in skeletal muscle and nervous tissue, balances pH levels within the body and controls blood pressure.

4. Achieve intracellular hydration by finding a drink that has the right balance of potassium and sodium. Intracellular hydration takes place during the shift between extra cellular hydration and intracellular hydration. By drinking one of these substances, the cells become larger and absorb the nutrients within the drink.

Consume Certain Foods

1. Drink a glass of low-fat or nonfat milk before you work out or head out on the field for sports. Calcium keeps muscles healthy by enabling them to contract properly. This essential mineral also controls heart rate.

2. Eat a variety of mixed nuts, especially peanuts. Nuts contain a solid amount of magnesium, which helps the body convert fuel to energy. The American Peanut Council.org reports that peanuts also contain protein and arginine -- an amino acid that promotes hydration within the cells.

3. Snack on whole wheat bread. It contains complex carbohydrates, providing you with hours of energy and creating the balance your body needs to achieve intracellular hydration.

Tips & Warnings

• The Nova Medical Detox Center states that both water and food make up the total amount of water within the body. Fifty percent of hydration comes from water and the other 50 percent comes from foods consumed, which makes it imperative not only to drink fluids, but also to eat nutrient-rich foods. Both components work synergistically to help you increase the likelihood of intracellular hydration.

References

• Innovative Health Solutions: Proper Nutrition for Maximum Performance;
• Office of Dietary Supplements: Magnesium -- What is It?
• American Peanut Council: About Peanuts
• Novus Medical Detox Centers: Hydration -- How Important is It? (Part One)

Resources

• Read this Article in Spanish