Hydration Beyond Water: How to Keep Your Body Fueled for Every Occasion
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Staying hydrated isn’t as simple as drinking water. Your body also needs electrolytes - key minerals like sodium, potassium, and magnesium - to maintain balance, especially during exercise or in hot weather. Without proper hydration, you risk fatigue, poor performance, and even serious health issues.
Quick Tips for Better Hydration:
- Daily Water Needs: Drink half your body weight (lbs) in ounces of water.
- Electrolytes Matter: Replenish sodium, potassium, and magnesium lost through sweat.
- Before Exercise: Drink 17–20 oz of water with electrolytes 2 hours before.
- During Workouts: Sip 4–8 oz every 15–20 minutes; add electrolytes for sessions over 45 minutes.
- After Exercise: Replace every pound lost with 3 cups of water.
Signs You Need More Hydration:
- Dark yellow urine
- Dry mouth or lips
- Fatigue or dizziness
- Poor focus or irritability
Hydration isn’t just about water - balance fluids, electrolytes, and timing to keep your body fueled and performing at its best.
How to Properly Hydrate & How Much Water to Drink Each Day
Know Your Body's Water Needs
The old "eight glasses a day" rule doesn’t cut it anymore. Your hydration needs depend on your body and lifestyle, making it important to figure out what works for you.
What Affects Your Hydration
Several factors influence how much water you need daily. Your weight and activity level are key, as water makes up about 60–70% of your body. Staying hydrated is critical for your body to function properly.
Here’s a simple guide to estimate your daily water needs:
| Your Weight (lbs) | Daily Water (oz) | 8 oz Glasses |
|---|---|---|
| 120 | 60 | 7 |
| 150 | 75 | 9 |
| 180 | 90 | 11 |
| 210 | 105 | 13 |
You’ll need to adjust this based on:
- Exercise: Add 12 ounces for every 30 minutes of activity.
- Weather: Hot or humid conditions increase sweat rates and fluid needs. For example, athletes sweat 36% more in humid climates compared to dry ones.
- Altitude: Higher elevations demand more fluids.
- Pregnancy or Nursing: Add 16 ounces daily.
Signs You Need More Fluids
Thirst isn’t always a reliable signal. As Rayven Nairn, M.S., R.D., L.D., explains:
"By the time you actually feel thirsty, it's too late ― you're already too low on fluids."
Watch for these early signs of dehydration:
- Physical Symptoms: Dark yellow urine, going more than four hours without urinating, dry mouth, or chapped lips.
- Performance Issues: Poor coordination, difficulty concentrating, or feeling irritable.
- Energy Drops: Feeling tired or dizzy, especially during exercise.
For active individuals, tracking weight changes during workouts can help. Losing just 2% of your body weight through sweat can hurt performance. During intense activities, you might lose up to 3 quarts of water per hour.
A quick tip: check your urine color throughout the day. It should be a pale, straw-yellow shade. If it’s darker, drink more water right away. Keep in mind that medical conditions, heavy exercise, and environmental factors can push your hydration needs even higher.
Next up, find out why electrolytes are key to staying properly hydrated.
Why Electrolytes Matter
Once you understand your hydration needs, it's time to look at how electrolytes play a key role. Drinking water alone isn't enough to stay hydrated - electrolytes, which are charged minerals, help maintain fluid balance, support muscle function, and ensure proper nerve signaling.
How Electrolytes Work
Electrolytes are essential for regulating fluid levels, transmitting nerve signals, contracting muscles, maintaining pH balance, and aiding tissue repair. During intense exercise, you can lose up to 2 quarts of fluid rich in electrolytes every hour. Hot or humid weather can make this worse; even a small 1.8°F rise in body temperature can increase fluid loss by up to 10%.
"Electrolytes are crucial for body processes like conducting nerve impulses, contracting muscles, hydrating, and regulating pH levels. You need adequate electrolytes from your diet to keep your body healthy."
– Helen West, RD
Next, let’s explore how to replenish electrolytes through food and supplements.
Best Sources of Electrolytes
You can maintain electrolyte levels through a mix of natural foods and, when necessary, supplements. Here's a quick breakdown of key electrolytes, their sources, and daily requirements:
| Electrolyte | Natural Sources | Daily Needs |
|---|---|---|
| Sodium | Pickles, cheese, sunflower seeds | <2,300 mg |
| Potassium | Avocados, sweet potatoes, spinach | 3,500–4,700 mg |
| Magnesium | Pumpkin seeds, almonds, tofu | 310–420 mg |
| Calcium | Kale, yogurt, milk | 1,000–1,300 mg |
For workouts lasting over an hour, products like Ellexir's Pure Hydration powder provide a balanced mix of electrolytes without added sugar. Flavors like Matcha Green Tea and Passion Fruit make it a convenient option.
"In terms of sports hydration, when we're talking about electrolytes, we're mainly talking about salt, plain and simple", explains Rayven Nairn, M.S., R.D., L.D.
To stay hydrated, try this routine: drink 24 oz of water with electrolytes 2 hours before exercise, 6–12 oz every 20 minutes during workouts longer than 45 minutes, and 16–24 oz after exercise to replace sweat loss. These steps align with the hydration strategies mentioned earlier.
Keep in mind that while supplements are helpful for intense exercise or extreme conditions, most moderate activity only requires a balanced diet and regular water intake.
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Hydration Plans by Activity
Before Exercise
Getting hydrated before your workout sets the stage for better performance. Follow this simple schedule with Ellexir's Pure Hydration powder for a solid start:
| Timing | Fluid Amount | Type |
|---|---|---|
| 2 hours before | 17–20 oz | Water with electrolytes |
| 30 minutes before | 8 oz | Water or hydration drink |
| During warm-up | 4–8 oz | Water |
"It's important to not just drink a cup of water right before activity and think that you're adequately hydrated and will perform well during a workout. A lot of people, including elite athletes, are chronically dehydrated. It's essential to focus on staying hydrated throughout the day to perform at your best during workout time." – Roxana Ehsani, MS, RD, CSSD, Miami-based board-certified sports dietitian
Make sure to stay consistent with hydration as you move into your workout.
While Working Out
During intense exercise, you can lose up to 2–3 quarts of fluid per hour. To keep up with these losses:
"You should try to consume 4 to 8 ounces of fluid every 15 to 20 minutes during exercise. If you are participating in moderate activity in a climate that isn't very warm, you may be able to consume the lower end of that spectrum - 4 ounces every 20 minutes. High-intensity exercise in the heat might require the higher end of that spectrum - 8 ounces every 15 minutes." – Dr. Sarah Eby, MD, PhD
For sessions lasting more than 45 minutes, using Ellexir's Hydration+ can help maintain your electrolyte levels and energy.
After Exercise
Rehydrating after your workout is just as important as staying hydrated during it. Replace every pound of body weight lost with 3 cups of water.
"Staying hydrated is not only important for adequate electrolyte balance in the body and for digestive aid, but it is also directly related to the regulation of body temperature and preventing overheating, heat exhaustion and heat stroke." – Emily Tills, M.S., R.D.
To speed up recovery, try Ellexir's Post-Workout Recovery supplement, which helps replenish both fluids and nutrients effectively.
Modern Hydration Products
Modern hydration products are designed to address specific needs, building on the basics of electrolytes to provide more targeted solutions.
Hydration Supplement Types
Hydration supplements are available in powders, tablets, and liquid concentrates, each catering to different lifestyles and preferences. For example, Ellexir's Pure Hydration offers balanced electrolytes in flavors like Matcha Green Tea and Passion Fruit. Their Hydration+ series steps it up with added ingredients for energy and focus, available in Honeydew and Guava Berry.
| Format | Benefits | Best For |
|---|---|---|
| Powders | Easy to mix, affordable | Daily use, workouts |
| Tablets | Portable, precise dosing | Travel, outdoor activities |
| Liquid Concentrates | Quick mixing, adjustable strength | On-the-go hydration |
"The most important electrolyte to look out for in a rehydration drink is sodium." - Kristy Baumann, RD
According to the American College of Sports Medicine, you should aim for 300–600 milligrams of sodium per hour during prolonged exercise. Popular options like DripDrop ($36) and Skratch Labs ($22) meet these recommendations and offer unique approaches to hydration.
Beyond staying hydrated, recovery supplements can help replenish fluids and nutrients after physical activity.
Recovery Supplements
Recovery supplements combine hydration with ingredients that support performance and recovery. For instance, Ellexir's Post-Workout Recovery powder comes in a watermelon gummy flavor and includes essential electrolytes along with recovery-focused compounds.
Look for recovery products that include:
- Electrolytes: Sodium and potassium to maintain fluid balance.
- Carbohydrates: 21–25 grams per serving to restore glycogen levels.
- Adaptogens: Ingredients like Ashwagandha and Chaga to help manage stress.
Tailwind Nutrition's Caffeinated Endurance Fuel is another option, providing 35 mg of caffeine and 25 grams of carbohydrates per serving to aid recovery.
Water-Rich Foods
Hydration isn't just about supplements - water-rich foods can play a big role in meeting your daily fluid needs. These foods not only hydrate but also provide essential nutrients:
| Food | Water Content | Benefits |
|---|---|---|
| Cucumber | 96% | Packed with vitamins |
| Watermelon | 92% | Contains electrolytes |
| Celery | 95% | Rich in minerals |
Pairing these foods with supplements like Ultima Replenisher can further boost hydration. Ultima offers 110% of the Daily Value for vitamin C and 25% for magnesium, making it a solid addition to your hydration routine.
Daily Hydration Tips
These daily hydration tips help maintain a steady fluid intake throughout the day.
Your Daily Water Schedule
Keeping a regular hydration schedule is key to maintaining fluid balance. The National Academy of Medicine suggests about 13 cups of water daily for men and 9 cups for women. However, these numbers can change depending on factors like activity level, climate, and individual needs.
| Time | Action | Amount |
|---|---|---|
| Wake up | Hydrate | 16–20 oz |
| Mid-morning | Snack | 8–12 oz |
| Lunch | Meal | 16 oz |
| Afternoon | Sip | 16–20 oz |
| Pre-workout | Boost | 12–16 oz |
| Post-workout | Recover | 16–24 oz |
| Evening | Final | 8–12 oz |
"Water is an essential nutrient at every age, so optimal hydration is a key component for good health."
Mixing Water and Supplements
Combining water with supplements can improve absorption and help maintain electrolyte balance. Ellexir's Pure Hydration products are easy to incorporate into your routine:
- Morning: Mix 1 scoop of Ellexir Pure Hydration (Matcha Green Tea) with 16 oz of water.
- Pre-workout: Add 1 serving of Hydration+ (Honeydew) to 12–16 oz of water.
- Post-workout: Use 1 serving of Post-Workout Recovery (Watermelon Gummy) in 20 oz of water.
"Electrolytes regulate our pH and our fluid balance. They are essential for our heart, our muscles, our brain and our nerves to function. So, they're really, really important."
- Julia Zumpano, RD, LD
This method aligns with your hydration routine and supports daily performance.
Tips to Stay Hydrated
Here are some simple ways to stay on top of your hydration:
- Track and Replace: After exercise, drink 3 cups of water for every pound lost.
- Keep It Visible: Carry a reusable water bottle and place it where you'll see it.
- Enhance the Taste: Add natural flavors like cucumber, mint, citrus, or berries.
- Stick to a Schedule: Drink water at regular intervals to stay ahead of thirst.
Pairing hydration supplements with water-rich foods can also help maintain fluid levels while providing extra nutrients throughout the day.
Conclusion
Staying hydrated is crucial for both performance and overall health - your body is made up of about 60% water. Even slight dehydration can affect your physical and mental abilities. Dr. Sarah Eby from Mass General Brigham highlights this by saying:
"When you don't have enough water in your system, it essentially thickens the blood and affects the blood's oxygen-carrying capacity".
During intense exercise, you can lose up to 2–3 quarts of fluid per hour. To keep up with this loss, hydration strategies need to include more than just plain water.
Electrolyte-focused products like Ellexir's Pure Hydration and Hydration+ offer an easy way to maintain balance. Drinking 17–20 oz a few hours before exercise and 4–8 oz every 15–20 minutes during activity can help you perform at your best.
"Hydration is not just about quenching thirst; it's about restoring balance, supporting recovery, and building resilience against health challenges." - Dr. B Ravinder Reddy
The key takeaway? Understanding how much fluid your body loses and replenishing it promptly is essential for maintaining energy and focus. Personalize your hydration plan based on:
- Your activity level and intensity
- Weather and environmental factors
- How much you sweat
- How long you exercise
- The type of activity you're doing
