For those who’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 at all times given up due to 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 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 relatively 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 assist.
I spoke with Edie about the right way to hack my water consumption to optimize hydration. Learn on to seek out out why hydration is likely to be the important thing to leveling up your life, your pores and skin, and the way you’re 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 correct mix of fluids, electrolytes, and minerals to assist your physique’s wants.” For actual hydration, you should take in water at a mobile stage. For that, minerals like sodium, potassium, and magnesium assist you to discover a stability.
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 stability and stopping dehydration. “Sodium, potassium, magnesium, and calcium hold your physique’s fluid stability in test…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, and so they don’t comprehend it. The results: dry pores and skin, mind fog, and extra. “Generally, dehydration isn’t about simply consuming extra water—it could possibly be because of low potassium, magnesium, and even extreme salt in your weight loss program,” says Edie. “I’ve labored with shoppers who drank loads of water however nonetheless felt dehydrated.”
Indicators you’re dehydrated would possibly embrace:
- Mind fog, or a decline in cognitive perform
- 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 should you’re not shifting sufficient, so she encourages her shoppers to take a 5-minute stroll after meals or making an attempt some mild 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. “After 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.
Tips on how to Optimize Your Water Consumption
For those who 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 to your day whereas replenishing you after a protracted night time’s sleep. “I at all times begin my day with a glass of filtered water (filtered water is a MUST!) with electrolytes to assist 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 wonderful 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 stop bloating and optimize hydration. “And don’t underestimate the ability of some aware, 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 loss program: Thick, hydrating meals include “gel water.” Assume 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 sizzling chocolate for added hydration,” says Edie. Have enjoyable with it.
- A pinch of salt: Including salt to your water is the simplest solution 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 all over the place available on the market, however do they work? Edie provides them the thumbs-up. “For those who suspect electrolyte imbalance, you would possibly 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. Make sure that to keep away from powders with an excessive amount of added sugar. Give attention to electrolytes and minerals.
