Understanding Hydration: More Than Just Water

I hear this all the time: “I am so dehydrated, but I drink so much water.” Or, “The more water I drink, the more dehydrated I feel.” Even at home, when I mentioned feeling dehydrated to my husband, he said, “You need to drink more water.” I just shook my head.

My response to each of these comments is always, “I think more than just water is probably needed.”

The Dangers of Over-hydration

Drinking too much water can actually be harmful. When you're already dehydrated, consuming excess water can worsen the situation. It all depends on what's in or not in the water you drink. While plain tap water may contain trace amounts of electrolytes, it’s often insufficient to replenish what is lost through illness or physical activity. Filtered or distilled water (which has had the electrolytes removed), can further deplete the essential minerals that are key for hydration.

What is Dehydration?

Dehydration occurs when your body uses or loses more fluids than it takes in. This can happen due to sweating, vomiting, diarrhea, or simply not drinking enough. Loss of fluids often includes a significant loss of electrolytes. If you keep drinking pure water when dehydrated, it may continue to dilute the electrolytes in your body.

Why Are Electrolytes So Important?

Electrolytes are minerals that carry an electric charge when dissolved in the body’s fluids, such as blood and urine. They’re crucial for managing important functions like your body’s pH, muscle contraction, nerve signaling, and cell health. When you lose fluids, you’re also losing these vital electrolytes, and plain water can’t replace them alone.

Not all minerals are electrolytes. The main electrolytes we lose during dehydration are potassium, sodium, chloride, calcium, and magnesium. When these levels drop, your body sends out an SOS with symptoms like muscle cramping, weakness, fatigue, unquenchable thirst, dizziness, brain fog, or even irregular heartbeats.

How to Replenish Electrolytes

But don’t be too alarmed! Adjusting your daily diet can usually do the trick. We get most of our hydration and these minerals through a balanced diet, which includes water-rich foods, fruits, drinks, and soups or broths. You might even consider adding real mineral water to your daily routine instead of relying solely on tap water. Just make sure to do your research, because there are many imitations out there. The bottle water is a $450 Billion industry (as of 2025) and honesty is not how most of these companies achieved this wealth.

My go-to remedy after being sick or enduring a tough workout week is to head straight to the Pedialyte Plus Immune support or the store brand electrolyte solution. It’s not just for kids! (And I’m not a paid sponsor; I genuinely use it.) It helps me recover when I'm feeling dehydrated and definitely when I've experienced electrolyte loss after being sick.

Homemade Electrolyte Drink Recipe

Or maybe you’d like to try a quick homemade recipe to boost your hydration with electrolytes. Here’s a simple one:

1. Take a liter of water.

2. Add 1/2 teaspoon of sea salt (or Himalayan salt).

3. Add 1/2 teaspoon of baking soda.

4. Squeeze in the juice of a whole lemon or lime.

5. To help with absorption while adding natural sugar, mix in a tablespoon of honey or maple syrup.

   
   

Stir until dissolved, then refrigerate for 24 hours or at least overnight. This is just one popular recipe; there are plenty of other tasty variations you can find online.

The Bigger Picture of Hydration

While staying hydrated is essential for overall health, it’s important to understand that hydration is about more than just drinking water. Balancing your fluid intake with essential electrolytes is key to maintaining your body's optimal function. By listening to your body and incorporating electrolyte rich foods and drinks, you can avoid the pitfalls of both overhydration and dehydration. Moderation and balance are the keys to wellness.

When to Seek Medical Advice

Please note: Chronic dehydration can be serious or may indicate a condition that needs medical attention. Always do your own research and consult your doctor for more information on dehydration and what works best for your health.

Article written by Diana Gordon, LMT, OMMT

As a professional Licensed Massage Therapist for 23 years, I have had the privilege of learning, growing, and sharing with my clients. I’m grateful to share what I’ve learned with you. I’m not a doctor, so if you have pre-existing conditions or any medical concerns, it’s always best to consult your medical physician before starting any treatment.

(For the full article with references, contact cs@dianagordonlmt.com)