If you happen to’re studying this, you’re most likely dehydrated. Such as you, I’ve tried the #HydrationTok hacks: large water bottles, attractive 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 most likely aren’t, both.
Everyone knows how essential hydration is for vitality, digestion, and total well-being. Many individuals assume staying hydrated simply means ingesting extra water, however true hydration is about steadiness. “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 assumed—till I found that they’re key to hydration, together with minerals, hydrating meals, and lymphatic help.
I spoke with Edie about how one can hack my water consumption to optimize hydration. Learn on to search out out why hydration could 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 is not only about ingesting 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, it is advisable take up water at a mobile degree. For that, minerals like sodium, potassium, and magnesium enable you to discover a steadiness.
Magnesium is an important 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 hold your physique’s fluid steadiness in verify…and with out them, you may drink all of the water on the earth and nonetheless really feel dehydrated.”
How have you learnt 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 ingesting extra water—it might be resulting from 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 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 transfer fluids all through your physique, however it may get sluggish,” says Edie. This occurs for those who’re not shifting sufficient, so she encourages her shoppers to take a 5-minute stroll after meals or attempting some mild yoga. “This stimulates the lymphatic circulation 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 provide my lymphatic system a lift—it actually helps with decreasing water retention and feeling extra hydrated total,” says Edie.
Find out how to Optimize Your Water Consumption
If you happen to 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 how one can make your hydration habits higher:
- Begin your day proper: Hydrating very first thing units you up to 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 just a few ounces—earlier than or throughout meals works nice to maintain me hydrated with out disrupting digestion,” says Edie.
- Prime your system: Based on Edie, drink a glass of water half-hour earlier than consuming to stop 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 food 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 scorching chocolate for added hydration,” says Edie. Have enjoyable with it.
- A pinch of salt: Including salt to your water is the simplest method 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. “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 begin your day or complement your health routine to replenish the minerals you lose whenever you sweat. Make certain to keep away from powders with an excessive amount of added sugar. Concentrate on electrolytes and minerals.
