Most of us are 60% water. Some of us? More like Red Bull and pure vibes. We all want to have wings, but, as cool as they can be, they won’t help us fly away from thirst (traps). It’ll be there, first thing in the morning when your mouth feels like a desert, post-lunch when you’re suddenly parched, and especially late-night when you’re chugging like it’s a lifeline.
Unlike Instagram reels, your body doesn’t come with an option to click “Not Interested” when it’s begging for a drink. But that’s why we’re here to help you out with the algorithm.
Proper hydration goes beyond just water. It’s about balancing electrolytes, choosing nutrient-dense foods, and making informed choices to support your gut and overall wellness. Here’s how to do it right, with science-backed tips (and refreshing hacks):
(VIA Pinterest)
1. Myth: "Water Alone Keeps You Hydrated"
While water is essential, it’s not the whole story. Sweating depletes electrolytes like sodium, potassium, and magnesium, which are critical for muscle function, nerve signaling, and hydration balance. Drinking only water can dilute these minerals, leading to fatigue or cramps, especially during intense activity or heat exposure.
The Science-Backed Solution:
-
Electrolyte-Rich Drinks: Coconut water is a natural source of potassium and sodium, making it an excellent choice for rehydration. A study found coconut water to be as effective as sports drinks for rehydration post-exercise, without added sugars.
-
DIY Electrolyte Drink: Mix around 500 ml of water with ¼ tsp high-quality sea salt (or Himalayan Salt), 1 tbsp honey, and squeeze half a lemon into it. This provides a balanced blend of sodium, potassium, and natural sugars for quick absorption.
-
Oh, Well Tip: Struggling to complete your fluid intake? Set hydration targets throughout the day. For example, 500 ml when you wake up, a litre between 10 am to 2 pm, another 1.5 litres between 2 to 6, and finally a litre between 6 to 10. Using a measured water bottle will make your life easier.
2. Myth: "Sugary Drinks Hydrate Just Fine"
Sugary sodas, energy drinks, and even some iced coffees can dehydrate you due to their high caffeine or sugar content. These beverages act as diuretics, increasing fluid loss and spiking blood sugar, which can leave you feeling sluggish.
The Science-Backed Solution:
-
Herbal Infusions: Opt for caffeine-free herbal teas like peppermint or hibiscus, which are cooling and support digestion. Hibiscus tea, for example, is known for its antioxidant properties and its ability to support hydration without caffeine hi ne.
-
DIY Infused Water: Add cucumber, mint, or citrus slices to your water for a refreshing, sugar-free boost. These additions provide trace vitamins and make hydration more enjoyable.
-
Oh, Well Tip: Keep a reusable bottle with infused water handy for all-day sipping to curb cravings for sugary drinks.
3. Myth: “Electrolyte Supplements Are Overrated”
Electrolyte supplements and sachets are trending, but are they worth it? For most people enjoying casual summer activities, they’re probably overkill. However, they are golden for endurance athletes or those with an active lifestyle.
The Science-Backed Solution:
-
Whole Foods First: Get electrolytes from foods like bananas (potassium), spinach (magnesium), and avocados (healthy fats and potassium). Whole foods are superior as they hydrate you while giving you additional nutrients.
-
Hydrating Snacks: Watermelon, which is 92% water, is a hydrating powerhouse packed with lycopene and potassium. Pair it with a sprinkle of sea salt to enhance electrolyte absorption.
-
Oh, Well Tip: If you need a portable option, choose low-sugar electrolyte powders like those from Nuun, but reserve them for high-sweat scenarios.
We know we probably bored you with all the water talk. But before you head back to the other 40%, just hear us out: hydration isn’t a one-time thing, but it doesn’t have to be a full time job either.
Yes, it’s something you need to take care of every day. But by sipping on your homemade electrolyte drink, snacking on your favourite fruit, and using the occasional electrolyte sachet, you can do it in a fun, sustainable way.
Remember, the goal is to be healthy and hydrated, but most importantly, happy.
