1. Prioritize electrolyte balance
Electrolytes like sodium, potassium, and magnesium help your cells absorb and retain water effectively.
Without them, your body may not hydrate as efficiently.
Add sea salt to your water and eat mineral-rich foods to maximize absorption and hydration.
2. Upgrade your water source
Tap water is generally safe to drink but may lack minerals.
Plastic bottles can leach chemicals, especially in heat.
For cleaner hydration, go for spring water in glass or BPA-free bottles—dark glass helps protect it from light.
3. Focus on cellular hydration
Your body isn’t a bucket—it’s a battery.
Water alone isn’t enough. Minerals and electrolytes help charge your cells.
Aim to drink half your body weight in ounces daily, spaced evenly.
4. Eat hydrating foods
Nearly 20% of your water comes from food.
Some of my favorite foods for hydration:
• Coconut
• Cucumber
• Citrus fruits
• Watermelon
• Cruciferous vegetables
These come with natural electrolytes that boost cellular hydration.
5. Time your water
When you drink is just as important as how much.
• Start your day with a glass of water
• Drink water between meals
• Stop drinking 2 hours before bed
These simple habits reduce bloating and improve absorption.
6. Watch out for hidden dehydrators
Caffeine, alcohol, and salty processed foods can affect fluid balance.
Even too much coffee may impact hydration for some.
Be mindful of what drains your system and adjust your water and electrolyte intake as needed.
7. Adjust for exercise
Sweating depletes water and electrolytes fast.
If you’re training hard, you need to hydrate harder.
Use the Galpin Equation to estimate how much water to drink during workouts:
Body weight (lbs) ÷ 30 = ounces of water every 20 minutes.
8. Stop chugging
Drinking too much water too quickly can dilute electrolytes and strain your kidneys.
This can lead to a rare condition called "water intoxication."
Hydration is best when it's steady and spread throughout the day.
Your hydration problem isn’t about water.
It’s about how your body processes, absorbs, and holds on to it.
Fix that, and everything else from energy to digestion to performance gets better.
You’re not going to fix dehydration with bottled water and random supplements.
Real hydration starts with the food you eat and the minerals your body actually absorbs.
I made a FREE Grocery Guide to take the guesswork out of it. Grab yours here:
If you're just starting your fitness journey and don't know where to begin, I’ve got a free, easy-to-follow fat loss guide for you
