Hydration & Electrolytes: What You Need to Know to Feel and Function Your Best
Most of us know we should drink more water. Maybe you even carry around your emotional support water bottle everywhere you go. But what if you're still feeling tired, foggy, or prone to muscle cramps—despite your best hydration efforts?
That’s where electrolytes come in. Hydration isn’t just about water. It’s about water and the minerals that help your body use that water effectively.
In this blog, we’re breaking down what hydration really means, why electrolytes matter (especially if you’re over 40, active, or following a specific diet), and how to find the right balance to feel energized, clear-headed, and strong every day.
So… Why Is Hydration Such a Big Deal?
Let’s start with the basics. Water does more than quench your thirst. It keeps your body temperature stable, cushions your joints and organs, helps your body absorb nutrients, flushes out waste, and even impacts your mood and brain function.
Even mild dehydration—just 1–2% loss of fluid—can lead to noticeable changes. Think:
- Headaches
- Brain fog
- Dry skin or lips
- Constipation
- Muscle cramps
- Low energy
And when dehydration becomes chronic (as it often does with busy schedules or heavy caffeine intake), it can start to chip away at your long-term health in subtle but serious ways.
How Much Water Do You Really Need?
A general rule of thumb is to aim for half your body weight in ounces of water each day. So, if you weigh 150 lbs, you’re looking at about 75 ounces (just over 9 cups). But here’s the catch: your needs aren’t static.
Your water needs can shift based on:
How active you are
The weather (hello, summer heat!)
How much caffeine or alcohol you drink
If you’re sick
Your diet (especially if it’s high in protein or salt)
And while thirst is a helpful cue, it’s not foolproof—especially as we age. By the time you feel thirsty, you may already be mildly dehydrated.
Electrolytes
Electrolytes are minerals (like sodium, potassium, magnesium, and calcium) that carry an electrical charge. Your body uses them to:
Fire nerve signals
Contract and relax muscles
Keep your fluid levels balanced
Maintain heart rhythm and brain function
And here’s the kicker—you lose these minerals when you sweat, get sick, or drink a ton of plain water without replenishing them.
Wait—Isn’t Sodium Bad?
Not always. Sodium often gets a bad rap, but it’s actually essential for hydration and nerve function. The key is balance.
If you eat a lot of processed foods, you’re likely getting enough sodium. But if you’re eating whole foods, sweating often, or following a low-carb or keto diet, you might not be getting enough.
And when sodium is low, water can’t stay in your cells. That means you could be drinking all the right amounts—and still feeling crummy.
Potassium and Magnesium
Two other electrolytes deserve more credit: potassium and magnesium.
Potassium helps keep your muscles working, balances the effects of sodium, and supports your nervous system. You’ll find it in foods like bananas, potatoes, beans, and yogurt.
Magnesium is involved in over 300 biochemical reactions in your body. It helps relax muscles, calm nerves, and support hydration. It’s found in leafy greens, nuts, seeds, and even dark chocolate (yes, really!).
How Do You Know If You Need More Electrolytes?
You might benefit from extra electrolytes if:
You sweat a lot or exercise regularly
You live in a hot or humid climate
You’re recovering from illness (especially with vomiting, diarrhea, or fever)
You follow a low-carb or keto diet
You’re over 60 and don’t feel thirst as strongly
You drink a ton of water but still feel off—low energy, brain fog, cramps, etc.
Best Electrolyte Options (Without the Sugar)
Not all electrolyte drinks are created with your health in mind. Many popular options contain added sugars, artificial sweeteners, and synthetic dyes that may work against your goals. Beyond ingredient quality, the ratio of electrolytes also matters. A sodium-to-potassium ratio in the range of 2:1 to 4:1 is generally considered ideal for hydration, as it closely reflects the typical composition of sweat—helping you effectively replace what’s lost.
For general hydration, a sodium-to-potassium ratio of 2:1 to 3:1 is typically effective. For athletes or individuals who sweat heavily, a slightly higher ratio of 3:1 to 4:1 may better support electrolyte replenishment and fluid balance.
When choosing an electrolyte supplement, look for:
Sodium: 300–1000 mg
Potassium: 150–400 mg
Magnesium: 50–150 mg
Clean ingredient profile: no artificial colors, flavors, or sweeteners
Minimal sugar: low or no added sugar unless you're engaging in prolonged endurance exercise
A few of our favorite brands:
NUUN Sport – light fizz, low sugar, good for everyday hydration
LMNT – higher sodium, great for heavy sweaters or keto
ReLyte by Redmond – well-rounded option for workouts or daily use
DIY Electrolyte Drink
2 cups filtered water
Pinch of sea salt or Himalayan salt
Juice of ½ lemon or lime
Optional: a few cucumber slices or mint leaves for a spa-like twist
Can You Overhydrate?
Yes. Drinking too much water—especially without electrolytes—can actually dilute sodium in your blood, leading to symptoms like confusion, fatigue, or even dizziness.
Instead of aiming for crystal-clear urine 24/7, pay attention to these hydration signs:
Pale yellow urine
Going to the bathroom every 2–4 hours
Rarely feeling super thirsty
Skin bounces back quickly when pinched
Easy Hydration Habits That Actually Work
If you struggle to drink enough water during the day, try these simple strategies:
Start your morning with a glass of water
Set time-based goals (e.g., one bottle before noon)
Flavor your water with mint, berries, or lemon
Carry a water bottle with ounce markers
Drink a full glass before each meal
Track your intake if you’re falling short regularly
The Mood–Hydration–Metabolism Connection
Here’s something you might not realize: hydration isn’t just about how your body feels—it also impacts how your brain works.
Being well-hydrated can:
Boost your energy
Improve concentration
Support a steady mood
Help reduce false hunger cues
Keep your metabolism functioning efficiently
Hydration Isn’t One-Size-Fits-All
Your hydration needs are unique. They’ll change with the seasons, your workouts, your hormones, your diet, and even your medications. The best thing you can do is stay curious about how you feel—and adjust as needed.
Resources:
Baker, L.B., De Chavez, P.J.D., Ungaro, C.T. et al. Exercise intensity effects on total sweat electrolyte losses and regional vs. whole-body sweat [Na+], [Cl−], and [K+]. Eur J Appl Physiol 119, 361–375 (2019). https://doi.org/10.1007/s00421-018-4048-z
Barnes KA, Anderson ML, Stofan JR, Dalrymple KJ, Reimel AJ, Roberts TJ, Randell RK, Ungaro CT, Baker LB. Normative data for sweating rate, sweat sodium concentration, and sweat sodium loss in athletes: An update and analysis by sport. J Sports Sci. 2019 Oct;37(20):2356-2366. doi: 10.1080/02640414.2019.1633159. Epub 2019 Jun 22. PMID: 31230518.
Want Support Making Hydration (and Health) Easier?
The truth is, awareness is step one—but sustainable change takes support.
If you’re looking to boost your energy, manage your weight, and improve things like blood sugar, digestion, or inflammation, our Dietitian Nutrition Coaching might be the perfect fit. Check out our three tiers of support here!
Our fall beta group saw an average 6.7% body weight loss, with 100% reporting better food awareness and 37% reporting more energy.
