Why Water Alone Isn’t Hydrating You
Hydrate Smarter
Go Beyond Water
In this Newsletter:
➡️ Why true hydration isn’t just about water
➡️ The impacts of mild dehydration
➡️ Electrolytes: the missing key to proper hydration
➡️ Summer hydration hacks and tips
It’s summer - and with rising temperatures, the advice to “stay hydrated” is everywhere.
Sounds simple enough, right?
But have you ever stopped to ask: what does being truly hydrated actually mean?
Because just chugging bottle after bottle of plain water may not be doing what you think it is. In fact, it might not be hydrating you enough at all.
Let’s break down what real hydration looks like.
What Is Real Hydration?
When we say “stay hydrated,” most people think: drink more water. But hydration isn’t just about volume.
To truly hydrate your cells, your body needs:
Water (of course)
Electrolytes like sodium, potassium, and magnesium
These minerals help transport water into your cells, regulate fluid balance, and keep your nerves and muscles functioning properly.
Without enough electrolytes, water passes through you without doing much good.
Mild Dehydration = Major Effects
Even losing 1–2% of your body’s water can cause:
Headaches
Fatigue
Poor concentration
Mood changes
Cravings (especially for sugar or salty snacks)
Signs You Might Be Dehydrated
Thirst and dry mouth (of course!)
Dry lips or flaky skin
Headaches or lightheadedness
Fatigue or brain fog in the afternoon
Muscle cramps (especially at night or during exercise)
Yellow or dark urine (pale yellow = well hydrated!)
Strong cravings or mistaking thirst for hunger
👉 Important note: When you feel thirsty, you’re already mildly dehydrated. Long term, chronic low-level dehydration can contribute to constipation, kidney stones, or urinary tract infections
Hydration Heroes: Electrolytes
Here’s how each key electrolyte supports hydration:
Sodium: Helps maintain fluid balance and blood pressure. Also key for nerve impulses.
Potassium: Crucial for cell hydration, heart rhythm, and muscle function.
Magnesium: Supports over 300 biochemical reactions in your body, including electrolyte transport and muscle recovery.
During hot weather, workouts, or after drinking coffee/alcohol (both are diuretics), you lose more of these minerals via sweat and urine - making it even more important to replenish.
👉 Pro tip: If you’re constantly sipping plain water but still feel tired or bloated, try adding a pinch of sea salt and a squeeze of lemon. You might feel the difference in minutes.
Natural Sources of Electrolytes
If you want to skip the sugary “sports drinks” or expensive electrolyte supplements, try these instead:
Coconut Water – Naturally rich in potassium and a bit of sodium
Lemon + Sea Salt Water – Squeeze half a lemon and add a pinch of sea salt to 1 glass of filtered water
Leafy Greens – High in magnesium and potassium
Avocados – A tasty source of potassium and magnesium
Bananas – Great source of potassium for muscle support
Your Hydration Hacks
☀️ Start Your Day with Water + Electrolytes
We lose water overnight. Rehydrating first thing supports energy, digestion, and mood.
🏃♀️ Hydrate Before You Caffeinate
Coffee is a diuretic. Drink 1–2 glasses of water before your morning latte to avoid the energy crash.
🚶 Pair Water with Movement
Add electrolytes before or after workouts to support muscle recovery and prevent cramps.
🍓 Infuse It
Hate plain water? Add cucumber, lemon, mint, or berries to make it refreshing (and sneak in minerals).
📱 Visual Reminder
Keep a glass bottle at your desk or in your bag. Hydration is easier when it’s within reach. You can also set reminders on your phone, apple watch or just add a sticky note on your laptop - whatever works best for you!
👉 Pro tip: Often when you feel “hungry” or get sugar cravings, it might just be thirst. Staying hydrated can prevent overeating due to mistaking thirst for hunger. When I crave for something sweet, I sometimes just get a glass of water with electrolytes and it actually helps.
Why This Matters?
Staying hydrated isn’t just about feeling better in the moment. Long-term, proper hydration:
Supports kidney and liver detox
Keeps joints lubricated
Helps regulate blood pressure
Supports clear skin
Aids hormone transport and metabolism
Even improves cognitive performance
How Much Water Do You Really Need?
Every person is different, but a good baseline:
💧 8–10 cups per day (around 2–2.5L)
Add could be more if you:
☕️ Drink coffee or alcohol
🏋️♀️ Work out intensely
☀️ Live in a hot climate
👉 Pro tip: Instead of just counting every glass, I tend to check urine color too. Aim for light yellow, like pale lemonade.
Hydration = Self-Respect
Hydration is one of the simplest forms of self-care. It doesn’t require a supplement, a new fancy routine, or fancy gear.
This week, try this:
✅ Start your morning with 1–2 glasses of water with lemon + pinch of salt
Pay attention to how your energy shifts when you're well hydrated. Small upgrades → real results.
Warmly,
Viktorija 💛