Hydrate the Right Way: How to Feel Better, Faster

Transcript: 

Amy: Welcome back to “Ask a Nutritionist”, our weekly mini episode of Dishing Up Nutrition. I'm Amy Crum, a Registered Dietitian, and today we're talking about something simple that has a big impact on how you feel every single day: hydration. This might be more top of mind with the weather warming up as we head into the summer months.

We have finally had some warm days here in Minnesota after a long winter, so this topic is feeling very timely for me today. Hydration is something I check in with my clients almost every time I meet with them because it's so important and something simple that can really improve how you feel.

So if you've ever felt tired, dizzy, sluggish, foggy, headaches, or just off, there's a good chance dehydration was part of the problem. Today we're answering common questions like what are the symptoms of dehydration? How much water do you actually need? What's the fastest way to hydrate when you feel depleted? How can you make drinking water a more consistent habit? And what foods and drinks help or hurt hydration?

What are the symptoms of dehydration?

So let's dive in. First, what are the symptoms of dehydration? A lot of people think dehydration only happens when you're thirsty, but symptoms often start much earlier than that. Some of the common signs of dehydration are more obvious, like dry mouth, lips, or dark yellow urine.

There are also other signs of dehydration that you might not realize, like headaches, fatigue or low energy, brain fog or trouble concentrating, dizziness, muscle cramps, and constipation. A lot of times people might attribute these to other health issues, but when they get hydrated, they notice an improvement in these symptoms or they resolve completely.

Something many people don't realize is that even with mild dehydration, you can significantly affect your mood and energy levels. Sometimes people reach for caffeine or sugar when their body is really asking for fluids. So if you're noticing any of those symptoms, I would challenge you to really pay attention to your fluid intake for the next week and see if you notice those sugar cravings diminishing or maybe not needing that caffeine pick me up in the afternoon when you make sure you're hydrated.

Groups of people dehydration can affect more easily

Groups of people who can become dehydrated more easily are older adults and children, and athletes or anyone exercising outdoors or working outdoors in warm weather because they can lose fluids very quickly through sweat.

What’s the best way to get adequate hydration? (#1: stay consistent)

So what is the best way to get adequate hydration? The best hydration strategy is consistency. It's easy to chug huge amounts of water all at once, right? I've been there thinking, oh I'm behind on getting my water in for the day. I'm just going to drink my full big water bottle in one sitting.

But remember, your body absorbs fluids more effectively when you drink steadily throughout the day. So it's best to stay ahead of your thirst. A good routine might look like putting a glass of water on your nightstand or next to the coffee pot to remember to drink water first thing in the morning.

I love our dietitian, Leah’s recommendation of filling up your coffee cup with water and drinking that before your first cup of coffee. It's such a simple strategy to make sure you've at least had one cup of water to start the day. And often when you start the day strong, it's easier to keep going with those good habits.

Another tip is to keep a water bottle on your desk for a visual reminder to drink throughout the workday. And bring a water bottle to the gym or while you're exercising or working in hot weather. It's easy to get distracted when you're working hard and then dehydration can sneak in. So make sure you have that water with you.

Electrolytes matter for hydration too

It's also important to remember that hydration isn't just about water. Electrolytes matter too. Electrolytes are minerals like sodium, potassium, and magnesium that help regulate fluid balance, muscle function, and nerve signaling. If you're sweating heavily, exercising intensely, sick with a GI illness like vomiting or diarrhea, or spending time in the heat, replacing electrolytes can help you hydrate more effectively than plain water alone.

Some simple electrolyte options are electrolyte powders or tablets, coconut water, bone broth, and even fruits like oranges or watermelon. When you're looking for electrolyte powders, you want to be careful because they can be loaded with sugar. If you are running long distances, this could help.

But if you're doing moderate exercise, you probably don't need all that sugar. So look for an option with minimal to no added sugar. A brand I like to recommend is one that we carry on our Nutrikey site called Synerplex. It's flavorless and just contains the electrolytes with no added sugars or dyes.

Another great addition to water that we sell is Hydrate that contains vitamins, minerals, and electrolytes. And it tastes delicious too. Electrolytes are helpful for hydrating faster than drinking water alone. If you suddenly feel overly thirsty, especially after sweating, exercise, illness, alcohol consumption, or heat exposure, the quickest way to rehydrate is to combine fluids with electrolytes.

More hydration strategies besides plain water

Plain water helps, but if you've lost a lot of sodium through sweat, drinking only water may not fully restore fluid balance. A quick rehydration approach could include cold water plus a scoop of electrolyte powder. Sports drinks are popular, but they tend to be loaded with sugar and artificial dyes, even though sugar-free kinds are usually sweetened with artificial sweeteners, which we want to avoid. So I would stick to adding electrolytes and plain water instead of those colorful bottles of sports drinks.

Some fruits and veggies are also especially hydrating, like cucumbers, celery, watermelon, or citrus. Another product I really like to recommend is called Key Greens and Fruits, which is a powder that comes in a lot of different flavors.

My favorite is strawberry kiwi, and contains the antioxidant equivalent of twenty servings of fruits and vegetables in each serving. It also has probiotics, fiber, and digestive enzymes for added gut health benefits. And it's sweetened with either stevia or monk fruit, depending on the flavor.

So those are those natural sweeteners that we approve of. Kids love it too. It's a great alternative to Kool-Aid or lemonade in the summertime. You can even use them to make popsicles. So if someone really doesn't like the taste of plain water, this is a great option to add in that will not only boost the flavor, but it'll also fill in those nutrient gaps if you're falling short on fruit and vegetable intake.

How much water should you drink every day?

Now, let's get to the question that I think is the most common when it comes to hydration. How much water should you actually drink every day? You've probably heard that eight glasses a day rule. And that can be a good start, but hydration needs are actually very individualized.

Fluid needs depend on a variety of factors like your body size, your activity level, the sweat rate, climate you're in, what your diet is like, if you're pregnant or breastfeeding, you have an illness or any medications that you're taking. A general guideline is the goal of half of your goal body weight in ounces.

So if your goal weight is 150 pounds, you should aim for 75 ounces, which is just over nine cups. And then you want to drink more if you're highly active or if you're sweating a lot. And remember, fruits and vegetables also provide hydration too.

A simple rule of thumb is to drink enough liquids so your urine stays pale yellow, increase fluids when you sweat more, and drink water before you feel intensely thirsty. And if you're someone who exercises regularly, pairing fluids with electrolytes can help your body actually retain the hydration better.

How to make drinking water a habit

So now that we've gone through why hydration is important, how do you make drinking water a habit? This is where behavior strategies matter more than motivation. Most people don't suddenly become water drinkers overnight. It usually comes from building small habits into the routines you already have.

And you might not find a strategy that works for you immediately. I find there's a little trial and error for my clients. So try some of these strategies out and see what works for you. Here are some practical ideas. Keep water visible. Like I mentioned, put a glass on your nightstand, in front of the coffee pot, or at your work desk next to your computer.

If your water bottle is in another room, you'll forget it exists. Keeping it nearby increases the chances you'll sip on it consistently. I'd like to encourage you to use a bottle you actually like. This sounds small. But it matters. If you enjoy the straw, the color or style and the material like glass versus thermal, you're more likely to use it.

So maybe the beginning of the summer is a good time to invest in a new water bottle that you're excited about. And some people just don't like the taste of plain water. And so for them it helps to flavor it naturally. Try adding citrus fruits, mint, frozen berries, or cucumber slices to your water.

You can make berry flavored herbalized tea that has no sugar or caffeine, but still tastes like a fruity treat to get a little more water in also. I tell my clients it's important to set simple, realistic goals, not overarching ones that will set you up to fail.

Instead of I need to drink a gallon of water today, you can try a small goal of finishing one bottle by lunch or refilling your bottle twice during the workday. It can be helpful to calculate how much water you are aiming to get. And then how many times do you need to fill up your favorite water bottle in a day.

I have a big 40 ounce water bottle that I have with me all the time. My goal is to drink at least two full bottles every day. So I know if it's early afternoon and I haven't had to refill it yet, I need to get on it. Some people find success by using the rubber band trick. Set two or three rubber bands at the top of the water bottle and then pull it down to the bottom each time you finish drinking the water bottle. This helps you keep track of how much water you have drunk during the day. Don't forget, small wins build consistency.

Foods & drinks to avoid when you’re dehydrated

Let's talk about what foods and drinks you should avoid when you're dehydrated. When you're already dehydrated, certain foods and drinks can make things worse. The biggest one is alcohol. Alcohol suppresses a hormone that helps your body retain water, which is why drinking alcohol can increase dehydration and worsen headaches, fatigue, and dizziness.

You'll also want to be cautious with excess caffeine, sugary drinks, highly processed salty foods without fluids, energy drinks, and soda. Sugary beverages can sometimes slow fluid absorption, especially if you're already dehydrated. The high concentration of sugar makes the solution hypertonic, which just means it forces your body to pull water from your bloodstream back into your intestines to dilute the sugar, which can lead to dehydration.

So even though high sugar beverages are liquids, they are actually dehydrating. And while sodium is important for hydration, eating very salty foods without enough fluids can increase thirst and worsen dehydration symptoms.

So if you're recovering from dehydration, focus on water, electrolytes, fruits, soups or broths, and balanced meals of protein, natural carbohydrates, and healthy fats. Your body usually responds pretty quickly when you give it what it needs.

Wrapping it up

In wrapping up for today, hydration is one of the simplest ways to improve how you feel physically and mentally, yet it's often overlooked. If you take one thing away from today's episode, let it be this. Don't wait until you're extremely thirsty to start hydrating.

Small, steady habits throughout the day make the biggest difference. I hope you're inspired to start the summer off hydrated after our conversation today. Thanks so much for listening to this week's “Ask a Nutritionist”.

If you found this episode helpful, please share it with a friend or family member who could use some hydration tips, especially as we head into summer. The best way you can support our podcast is to share it. And if you haven't already, please join our Dishing Up Nutrition Facebook group to connect with other listeners and suggest topics for future episodes. Thanks, and I'll talk to you next time.

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