How to Stay Hydrated with Electrolytes

In case you’re studying this, you’re most likely dehydrated. Such as you, I’ve tried the #HydrationTok hacks: giant water bottles, sexy water, and extra. Nonetheless, I’ve at all times given up because of the inconvenience of getting as much as pee a thousand occasions (TMI, however we’ve all been there). Seems, I wasn’t absorbing water proper—and also you most likely aren’t, both.

Everyone knows how necessary hydration is for power, digestion, and total well-being. Many individuals suppose staying hydrated simply means ingesting extra water, however true hydration is about steadiness. “Balancing water consumption and electrolytes ensures my physique absorbs the fluids somewhat than flushing them out,” says Edie Horstman, Integrative Nutritionist, founding father of Wellness with Edie (and our wellness editor!) For some time, I underestimated electrolytes—the stuff in Gatorade? I believed—till I found that they’re key to hydration, together with minerals, hydrating foods, and lymphatic support.

I spoke with Edie about the best way to hack my water consumption to optimize hydration. Learn on to seek out out why hydration may be the important thing to leveling up your life, your pores and skin, and the way you are feeling in your physique.

What’s hydration, actually?

“Hydration isn’t just about ingesting extra water,” says Edie, “however about guaranteeing you’re getting the right combination of fluids, electrolytes, and minerals to help your physique’s wants.” For actual hydration, you could take in water at a mobile stage. For that, minerals like sodium, potassium, and magnesium enable you to discover a steadiness.

Magnesium is a vital mineral that many people are missing. It helps with rest and digestion, prevents muscle cramps, and helps higher sleep. In the meantime, sodium and potassium act as a key duo for sustaining correct fluid steadiness and stopping dehydration. “Sodium, potassium, magnesium, and calcium preserve your physique’s fluid steadiness in examine…and with out them, you may drink all of the water on the planet and nonetheless really feel dehydrated.”

How are you aware you’re dehydrated?

Many ladies in America are affected by power, low-grade dehydration, they usually don’t comprehend it. The consequences: dry pores and skin, mind fog, and extra. “Generally, dehydration isn’t about simply ingesting extra water—it might be as a result of low potassium, magnesium, and even extreme salt in your food plan,” says Edie. “I’ve labored with shoppers who drank loads of water however nonetheless felt dehydrated.”

Indicators you’re dehydrated may embrace:

• Mind fog, or a decline in cognitive operate
• Dehydrated pores and skin and hair
• Joint ache, much less vary of movement
• Poor digestion

Lymphatic Drainage for Hydration

Hydration isn’t nearly what goes into your physique, it’s additionally about the way it strikes. “The lymphatic system helps transfer fluids all through your physique, however it might probably get sluggish,” says Edie. This occurs if you happen to’re not shifting sufficient, so she encourages her shoppers to take a 5-minute stroll after meals or attempting some gentle yoga. “This stimulates the lymphatic stream and helps your physique course of fluids higher.”

To stimulate your lymphatic system, attempt dry brushing or utilizing a gua sha. “Once I really feel sluggish or swollen, I do dry brushing earlier than my bathe to provide my lymphatic system a lift—it actually helps with decreasing water retention and feeling extra hydrated total,” says Edie.

Easy methods to Optimize Your Water Consumption

In case you suspect you’re dehydrated, Edie warns, “Don’t chug! It overwhelms your system.” As an alternative of overloading on an excessive amount of water, right here’s the best way to make your hydration habits higher:

• Begin your day proper: Hydrating very first thing units you up in your day whereas replenishing you after a protracted evening’s sleep. “I at all times begin my day with a glass of filtered water (filtered water is a MUST!) with electrolytes to help correct hydration,” says Edie.
• Sip slowly: Ever drink an excessive amount of water and really feel sick? An excessive amount of water, particularly earlier than a meal, can disrupt your abdomen acid. “Sipping a small quantity of water—perhaps just a few ounces—earlier than or throughout meals works positive to maintain me hydrated with out disrupting digestion,” says Edie.
• Prime your system: In line with Edie, drink a glass of water half-hour earlier than consuming to forestall bloating and optimize hydration. “And don’t underestimate the facility of some aware, deep breaths earlier than consuming.”
• Aware consuming: Consuming hydrating meals, in addition to fiber-rich meals, helps digestion and water retention. Additionally, attempt “including magnesium-rich meals like spinach or avocado or eat potassium-rich meals like candy potatoes and bananas,” says Edie.
• Add gel water into your food plan: Thick, hydrating meals comprise “gel water.” Suppose cactus, aloe, lychee, and chia seeds—all extraordinarily hydrating. Edie additionally recommends “cucumbers, grapes, and tomatoes in salads or celery with almond butter as a snack. These assist hydrate you whereas additionally offering important nutritional vitamins and antioxidants.”
• Different hydrating drinks: Attempt different drinks like tea or lemon water. Keep away from something with added sugar. “Don’t underestimate sipping bone broth or a chocolate collagen hot chocolate for added hydration,” says Edie. Have enjoyable with it.
• A pinch of salt: Including salt to your water is the simplest technique to optimize hydration. Mineral salt accommodates, you guessed it, minerals that assist your cells get what they want out of your water.

Do electrolyte powders work?

Electrolytes are in all places available on the market, however do they work? Edie provides them the thumbs-up. “In case you suspect electrolyte imbalance, you may want to include a well-rounded electrolyte powder,” she says. “An electrolyte powder in your water bottle makes this really easy.”

Electrolyte powders are nice to start out your day or complement your health routine to replenish the minerals you lose if you sweat. Ensure that to keep away from powders with an excessive amount of added sugar. Deal with electrolytes and minerals.