In case you’re studying this, you’re in all probability dehydrated. Such as you, I’ve tried the #HydrationTok hacks: big water bottles, horny water, and extra. Nonetheless, I’ve all the time 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 in all probability aren’t, both.
Everyone knows how necessary hydration is for vitality, digestion, and general well-being. Many individuals suppose staying hydrated simply means consuming extra water, however true hydration is about stability. “Balancing water intake and electrolytes ensures my body absorbs the fluids rather 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 meals, and lymphatic help.
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’re feeling in your physique.
Edie Horstman
Edie is the founding father of vitamin teaching enterprise, Wellness with Edie. Together with her background and experience, she focuses on girls’s well being, together with fertility, hormone stability, and postpartum wellness.
What’s hydration, actually?
“Hydration is not just about drinking more water,” says Edie, “but about ensuring you’re getting the right mix of fluids, electrolytes, and minerals to support your body’s needs.” For actual hydration, you’ll want to take in water at a mobile degree. For that, minerals like sodium, potassium, and magnesium assist you discover a stability.
Magnesium is a necessary 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 keep your body’s fluid balance in check…and without them, you can drink all the water in the world and still feel dehydrated.”
How are you aware you’re dehydrated?
Many ladies in America are affected by power, low-grade dehydration, they usually don’t understand it. The results: dry pores and skin, mind fog, and extra. “Sometimes, dehydration isn’t about just drinking more water—it could be due to low potassium, magnesium, or even excessive salt in your diet,” says Edie. “I’ve worked with clients who drank plenty of water but still felt dehydrated.”
Indicators you’re dehydrated may embody:
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 move fluids throughout your body, but it can get sluggish,” says Edie. This occurs should you’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 flow and helps your body process fluids better.”
To stimulate your lymphatic system, attempt dry brushing or utilizing a gua sha. “When I feel sluggish or swollen, I do dry brushing before my shower to give my lymphatic system a boost—it really helps with reducing water retention and feeling more hydrated overall,” says Edie.
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 an extended evening’s sleep. “I always start my day with a glass of filtered water (filtered water is a MUST!) with electrolytes to support proper 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 amount of water—maybe a few ounces—before or during meals works fine to keep me hydrated without disrupting digestion,” says Edie.
Prime your system: In keeping with Edie, drink a glass of water half-hour earlier than consuming to stop bloating and optimize hydration. “And don’t underestimate the power of a few mindful, deep breaths before eating.”
Aware consuming: Consuming hydrating meals, in addition to fiber-rich meals, helps digestion and water retention. Additionally, attempt “adding magnesium-rich foods like spinach or avocado or eat potassium-rich foods like sweet potatoes and bananas,” says Edie.
Add gel water into your eating regimen: 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 help hydrate you while also providing essential vitamins and antioxidants.”
Different hydrating drinks: Strive 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 in every single place in the marketplace, however do they work? Edie offers them the thumbs-up. “If you suspect electrolyte imbalance, you might need to incorporate a well-rounded electrolyte powder,” she says. “An electrolyte powder in your water bottle makes this so easy.”
Electrolyte powders are nice to start out your day or complement your health routine to replenish the minerals you lose if you sweat. Make certain to keep away from powders with an excessive amount of added sugar. Give attention to electrolytes and minerals.
