Hydration is often seen as a simple matter of drinking enough water. But true hydration goes deeper, depending not just on fluid intake but on the delicate balance of minerals that help move water throughout the body.
Every cell, tissue, and organ relies on this balance to function well. When it’s disrupted — through exercise, heat, travel, illness, or daily habits — even mild dehydration can affect how we feel, often before thirst sets in.
In this article, we'll explore the causes of dehydration, how to spot early warning signs, and the best ways to rehydrate properly — through a combination of the right fluids, foods, and daily habits.
What Hydration Really Means
Hydration is not just about drinking fluids; it’s about how well water is absorbed and distributed throughout the body. This process depends on electrolytes – sodium, potassium, magnesium, and chloride – which help guide water into and out of cells.
Without enough electrolytes, water cannot be properly retained. True hydration, therefore, relies on maintaining a balance between fluids and electrolytes – not simply topping up with water.
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Why Hydration Becomes Unbalanced
Dehydration occurs when the balance between fluids and electrolytes becomes disrupted. This imbalance affects how water moves in and out of cells, reducing the body's ability to function efficiently. It can develop for many reasons – and often progresses subtly, before obvious signs appear.
Exercise: Sweating leads to the loss of both water and electrolytes, particularly during longer or more intense sessions.
Heat: In hot climates, we lose water through evaporation, even without obvious sweating.
Illness: Vomiting, diarrhoea, and fever all speed up fluid and mineral loss.
Travel: Airplane cabins are typically very dry, causing insensible water loss through the skin and breath. Jet lag and disrupted routines can make it harder to maintain fluid intake.
Diet and lifestyle: Excessive caffeine, alcohol, or salty foods can all promote fluid loss. Diets low in fruits and vegetables may also provide fewer natural electrolytes.
Signs Your Hydration Balance Is Off
hirst is just one sign of dehydration – and often a late one. Earlier signs include:
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Fatigue
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Difficulty concentrating
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Dizziness or light-headedness
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Headaches
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Muscle cramps
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Dry mouth or lips
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Dark yellow urine or reduced urination
Research shows that even mild dehydration – around 1–2% loss of body weight through fluid – can impair physical performance, mood, and focus.
How To Rehydrate Properly
Fluids and Electrolytes
After significant fluid loss, water alone may not be enough. Rehydration is more effective when electrolytes are replaced alongside fluids. Electrolyte drinks or oral rehydration solutions (ORS) are particularly useful after intense exercise, long flights, or illness.
Foods That Support Hydration
Many foods naturally supply water and minerals to aid rehydration:
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Coconut water: High in potassium
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Bananas: A rich source of potassium
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Watermelon and cucumber: High in water content and small amounts of minerals
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Leafy greens: Provide magnesium and potassium
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Soups and broths: Offer fluids and sodium
Hydrating After Exercise
For exercise sessions over an hour, aim to replace both fluids and electrolytes. Adding a small snack containing carbohydrates, such as fruit, can also help minerals absorb more effectively.
Managing Hydration During Travel
Start hydrating before a flight with small, regular sips of water. During the journey, aim for 250ml of water every hour, and limit diuretics like alcohol and caffeine. Carrying electrolyte sachets can be helpful, especially when crossing multiple time zones.
Recovery After Illness
After illness, oral rehydration solutions are specifically designed to restore both fluids and minerals efficiently. For milder cases, soups, broths, and diluted fruit juices with a pinch of salt can also help support recovery.
Making Hydration a Daily Habit
Rehydration is not a one-off event, but a continuous process of supporting the body’s natural fluid balance. Paying attention to lifestyle factors – exercise, travel, diet, and illness – can help prevent dehydration before it starts.
Small daily habits, like eating water-rich foods and responding early to thirst and other subtle signs, make it easier to stay energised, focused, and resilient.
*The advice in this article is for information only and should not replace medical care. As with any nutritional supplement please consult your qualified healthcare professional before use, especially if pregnant, breastfeeding, if you have a known medical condition or are taking medication. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
Genna Nelson
Nutritional Therapist and GN Wellness
