If you’re reading this, you’re probably dehydrated. Like you, I’ve tried the #HydrationTok hacks: giant water bottles, sexy water, and more. However, I’ve always given up thanks to the inconvenience of getting up to pee a thousand times (TMI, but we’ve all been there). Turns out, I wasn’t absorbing water right—and you probably aren’t, either.
We all know how important hydration is for energy, digestion, and overall well-being. Many people think staying hydrated just means drinking more water, but true hydration is about balance. “Balancing water intake and electrolytes ensures my body absorbs the fluids rather than flushing them out,” says Edie Horstman, Integrative Nutritionist, founder of Wellness with Edie (and our wellness editor!) For a while, I underestimated electrolytes—the stuff in Gatorade? I thought—until I discovered that they’re key to hydration, along with minerals, hydrating foods, and lymphatic support.
I spoke with Edie about how to hack my water intake to optimize hydration. Read on to find out why hydration might be the key to leveling up your life, your skin, and how you feel in your body.
What is hydration, really?
“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 real hydration, you need to absorb water at a cellular level. For that, minerals like sodium, potassium, and magnesium help you find a balance.
Magnesium is an essential mineral that many of us are lacking. It helps with relaxation and digestion, prevents muscle cramps, and supports better sleep. Meanwhile, sodium and potassium act as a key duo for maintaining proper fluid balance and preventing 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 do you know you’re dehydrated?
Many women in America are suffering from chronic, low-grade dehydration, and they don’t know it. The effects: dry skin, brain fog, and more. “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.”
Signs you’re dehydrated might include:
- Brain fog, or a decline in cognitive function
- Dehydrated skin and hair
- Joint pain, less range of motion
- Poor digestion
Lymphatic Drainage for Hydration
Hydration isn’t just about what goes into your body, it’s also about how it moves. “The lymphatic system helps move fluids throughout your body, but it can get sluggish,” says Edie. This happens if you’re not moving enough, so she encourages her clients to take a 5-minute walk after meals or trying some light yoga. “This stimulates the lymphatic flow and helps your body process fluids better.”
To stimulate your lymphatic system, try dry brushing or using 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.
How to Optimize Your Water Intake
If you suspect you’re dehydrated, Edie warns, “Don’t chug! It overwhelms your system.” Instead of overloading on too much water, here’s how to make your hydration habits better:
- Start your day right: Hydrating first thing sets you up for your day while replenishing you after a long night’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 too much water and feel sick? Too much water, especially before a meal, can disrupt your stomach 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: According to Edie, drink a glass of water 30 minutes before eating to prevent bloating and optimize hydration. “And don’t underestimate the power of a few mindful, deep breaths before eating.”
- Mindful eating: Eating hydrating foods, as well as fiber-rich foods, supports digestion and water retention. Also, try “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 diet: Thick, hydrating foods contain “gel water.” Think cactus, aloe, lychee, and chia seeds—all extremely hydrating. Edie also 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.”
- Other hydrating beverages: Try other beverages like tea or lemon water. Avoid anything with added sugar. “Don’t underestimate sipping bone broth or a chocolate collagen hot chocolate for added hydration,” says Edie. Have fun with it.
- A pinch of salt: Adding salt to your water is the easiest way to optimize hydration. Mineral salt contains, you guessed it, minerals that help your cells get what they need from your water.
Do electrolyte powders work?
Electrolytes are everywhere on the market, but do they work? Edie gives 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 great to start your day or supplement your fitness routine to replenish the minerals you lose when you sweat. Make sure to avoid powders with too much added sugar. Focus on electrolytes and minerals.
