How you can Keep Hydrated with Electrolytes

If you happen to’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 all the time given up due to the inconvenience of getting as much as pee a thousand instances (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 consuming extra water, however true hydration is about stability. “Balancing water consumption and electrolytes ensures my physique absorbs the fluids fairly 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 right 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 consuming extra water,” says Edie, “however about making certain you’re getting the right combination of fluids, electrolytes, and minerals to help your physique’s wants.” For actual hydration, you’ll want to soak up water at a mobile degree. For that, minerals like sodium, potassium, and magnesium allow you to discover a stability.

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

How are you aware you’re dehydrated?

Many ladies in America are affected by continual, low-grade dehydration, they usually don’t understand it. The consequences: dry pores and skin, mind fog, and extra. “Generally, dehydration isn’t about simply consuming extra water—it might be on account of low potassium, magnesium, and even extreme salt in your weight-reduction 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 when you’re not transferring sufficient, so she encourages her shoppers to take a 5-minute stroll after meals or making an attempt some gentle yoga. “This stimulates the lymphatic move and helps your physique course of fluids higher.”

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

How you can Optimize Your Water Consumption

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

• Begin your day proper: Hydrating very first thing units you up on your day whereas replenishing you after an extended evening’s sleep. “I all the time 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 a couple of ounces—earlier than or throughout meals works high-quality to maintain me hydrated with out disrupting digestion,” says Edie.
• Prime your system: In response to 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 conscious, deep breaths earlier than consuming.”
• Conscious consuming: Consuming hydrating meals, in addition to fiber-rich meals, helps digestion and water retention. Additionally, strive “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 weight-reduction plan: Thick, hydrating meals include “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 best approach to optimize hydration. Mineral salt comprises, you guessed it, minerals that assist your cells get what they want out of your water.

Do electrolyte powders work?

Electrolytes are all over the place in the marketplace, however do they work? Edie provides them the thumbs-up. “If you happen to 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 while you sweat. Ensure that to keep away from powders with an excessive amount of added sugar. Give attention to electrolytes and minerals.