“Drink more water. You should drink eight 8 ounce glasses of water every day.”
Chances are you’ve heard this advice.
Is this good advice for a 115 pound sedentary female and a 200 pound professional athlete?
As it turns out, this isn’t a comprehensive hydration strategy for anyone.
Staying hydrated is critical for busy professionals who want to maintain peak performance, both mentally and physically.
But there’s more to proper hydration than just drinking water. The real secret lies in understanding that water is only half of the hydration equation.
The other half of the equation is electrolytes (sodium, magnesium, and potassium).
This post will cover hydration myths, signs of dehydration and how to individually balance your hydration equation.
Hydration Myths
The “drink 8 glasses of water a day” strategy has been taught universally and rarely is the glaring problem with this advice addressed. There simply is zero evidence or science to support this strategy.
However, in the absence of an effective strategy, at least this advice gave us something.
Another popular hydration myth is that drinking caffeine will dehydrate you. Although caffeine affects us individually, it does not lead to dehydration.
Most beverages will add to the water side of the hydration equation (with hard liquor being an exception). Water is still the recommended beverage because it doesn’t come with the sugar and other additives found in many popular beverages (like a skinny mocha cost a latte).
Another hydration myth is that you should drink sports drinks to replace salt and other electrolytes.
While Gatorade and other sports drinks may help replenish sodium levels, these often have added sugars and other ingredients that aren’t needed. Many athletes will turn to salty foods (such as pickles) or electrolyte supplements to better address electrolyte imbalances from excessive sweating.
Much of what we’ve been told about sodium intake is wrong. Unless you’re battling high blood pressure, chances are that sodium isn’t the monster it’s been made out to be.
The biggest hydration myth is that simply drinking more water will improve your hydration. Many fitness and medical professionals will recommend drinking half your bodyweight in ounces of water each day.
The problem with this strategy is that it can overload one side of the hydration equation because it doesn’t address electrolyte balances. Excessive water consumption combined with inadequate electrolyte levels can result in hyponatremia (low sodium levels). Symptoms of hyponatremia are often mistaken as dehydration.
Signs of Dehydration
Dehydration refers to net water loss from the body. Simply put, if you’re losing more body water than you’re taking in, this could lead to dehydration over a long enough timeline.
Dehydration isn’t just about feeling thirsty though. In fact, by the time you feel thirsty, you may already be slightly dehydrated. Here are some common signs of dehydration to watch for:
- Fatigue: If you’re feeling drained in the afternoon, dehydration could be the culprit.
- Headaches: Even mild dehydration can cause headaches and affect cognitive function.
- Muscle cramps: Without enough electrolytes, your muscles may cramp, especially after exercise.
- Dry mouth and skin
- Dark urine: One of the easiest signs to spot, dark-colored urine indicates a lack of water intake.
- Constipation
- Nausea
- Lower blood pressure
- Rapid heartbeat (tachycardia)
Electrolytes—minerals like sodium, potassium, and magnesium—help regulate fluid balance, muscle function, and nerve signals. When you only focus on drinking water without replenishing electrolytes, you risk diluting these vital minerals. This can lead to hyponatremia (low sodium levels), which causes symptoms like fatigue, muscle cramps, and even confusion.
For busy professionals, the key is not just drinking water, but incorporating electrolytes to maintain proper hydration, especially after exercise or long workdays where sweating and stress are factors.
These signs can sneak up quickly which is why proactive hydration is key to avoiding these issues before they begin.
Balancing Your Hydration Equation
One way to ensure proper hydration is to incorporate an electrolyte supplement, like LMNT.
LMNT is a popular choice because it provides a well-balanced mix of sodium, potassium, and magnesium without the sugar and artificial ingredients found in many sports drinks.
The foods you eat and the beverages you drink both contribute to your electrolyte balance.
Here are some science-backed daily electrolyte intakes (diet and supplements combined):
- 4–6 grams sodium
- 3.5–5 grams potassium
- 400–600 mg magnesium
Active, sweaty, and low-carb folks should probably bump up the sodium by a gram or two. A sweaty athlete can lose up to 7 grams of sodium while hustling in the heat.
Here are a few simple ways to add electrolytes like LMNT into your daily routine:
- Start your day with electrolytes: Mix LMNT with water first thing in the morning to kickstart your hydration.
- Add it to your workout: Sip on an electrolyte drink before, during, or after exercise to replenish lost fluids and minerals.
- Use it during long workdays: If you’re spending hours in meetings or under stress, keeping hydrated with electrolytes can help maintain focus and energy.
If you would prefer to make your own electrolyte mix, LMNT has provided several do-it-yourself recipes on their website.
As with most things, start slowly when adding electrolytes into your hydration routine. There isn’t a one-size-fits-all recommended dosage. Add a single electrolyte mix and see how it affects your physical and congitive performance.
Over time you may decide to increase the amount of electrolyte supplements you consume or to incorporate more electrolyte rich foods into your diet.
Conclusion: Mastering the Hydration Equation
The hydration equation is about more than just drinking water.
By paying attention to your body’s electrolyte needs and recognizing the signs of both dehydration and hyponatremia, you’ll be better equipped to stay energized, focused, and healthy throughout your day.
The key is to effectively address both sides of the hydration equation. By maintaining the right balance of water intake and electrolytes, you’ll perform better—whether you’re in the gym or at the office.
Stay hydrated, stay sharp!
