Kahryn Pedroza is a writer, intuitive-intersectional wellness educator, and national board certified health and wellness coach. She received a Bachelor of Arts in Communication Studies with a double minor in Sociology and Health Studies from the University of San Francisco. She combines this education with certifications in functional medicine health coaching and yoga teaching and her own rhetorical knack to communicate in person, online, and in print about the intersectionality and accessibility of health, wellness, sustainability, spirituality, and intentional living.

In a world where the demands of daily life keep us in perpetual motion, managing work, personal responsibilities, and our ongoing wellness routine, it's easy to forget about the foundational element that keeps us going: hydration! But it's not just about drinking enough water; it's about understanding the role of electrolytes in ensuring your body is adequately hydrated and your mind functions at its best.

Surprisingly, a staggering 75% of the population is chronically dehydrated, with many unknowingly struggling to manage the accompanying symptoms like brain fog and fatigue. Many of these symptoms can be cured by drinking water or adding extra electrolytes to your diet.

Electrolytes are the unsung heroes of hydration, they play a major role in maintaining essential bodily functions and keeping you mentally refreshed and focused.

In this article, we'll delve into the science behind hydration and electrolytes, uncovering their essential role in maintaining your body's fluid balance, and explore the best electrolyte sources to boost your overall hydration levels. If you want to give your body the proper hydration it deserves, read on to learn more!

How Do Electrolytes Hydrate You?

To understand how electrolytes support hydration, we must first understand water's vital role within the body. Water is foundational to cell structure, it’s the base of bodily fluids, and it helps transport essential substances, like oxygen and glucose throughout the body. Without electrolytes, your body wouldn’t be able to function! With that being said, they don't directly increase hydration levels. However, they do play a crucial role in indirectly replenishing hydration quickly.

So, what exactly are electrolytes? These essential minerals, such as Sodium, Potassium, and Chloride, are vital components of your chemical makeup that contribute significantly to your brain health and overall well-being. Within the body, electrolytes dissolve in bodily fluids.

So, when it comes to hydration, electrolytes help with:

  • Maintaining pH balance, ensuring adequate hydration in and around cells.
  • Moving water and nutrients to areas of the body where needed.
  • Supporting the body's nerve function.
  • Balancing the amount of overall water in your body.

A previous study found that these electrolyte minerals make the most significant contribution to hydration levels when consumed at rest, not when you are already depleted. This means you don’t have to wait to complete an intense workout to take electrolytes, you can consume them preventatively to maintain hydration levels! In fact, you should consider drinking electrolytes before a workout so you don’t end up with an electrolyte imbalance after you sweat or exercise.

How to Hydrate With Electrolytes

To effectively maintain your electrolyte balance and support hydration, you have a range of options to choose from. A primary way to reduce the risk of low electrolyte levels and support your hydration efforts is by following a well-balanced diet. You can incorporate these essential electrolytes by consuming mineral-rich foods like lentils, spinach, tomatoes, bananas, avocados, strawberries, oranges, and watermelon. However, to ensure you adequately replenish lost electrolytes, given that the average person loses approximately two to two-and-a-half cups of water through daily activities, supplementing with electrolytes might be a more convenient choice. Now, let's explore various sources of electrolytes that can help you in maintaining optimal hydration.


You can combine a variety of whole foods with electrolytes to make a delicious and electrolyte-rich smoothie. By curating a blend of fruits, such as bananas, strawberries, and oranges, leafy greens like spinach, and nut or seed butters, you can create a well-rounded, easy-to-digest drink that not only replenishes lost fluids but provides your body with essential electrolytes.

Fruit Juices

Fruit juices can be a refreshing source of natural electrolytes. Research has found watermelon, orange, and tart cherry juices to have high amounts of Potassium and Magnesium. These minerals can play a helpful role in hydration. Be sure to avoid fruit juices with added sugar and unnecessary flavorings to make the most of their electrolyte benefits.

Coconut Water

Unsweetened coconut water is a great natural source of essential electrolytes, including Potassium, Magnesium, and Calcium. Compared to many conventional sports drinks, coconut water offers a healthier, less sugary option. It can help to restore lost electrolytes, keeping you well-hydrated and refreshed!

Citrus Water 

A simple and effective way to boost your electrolyte intake is by adding lemon or lime juice to your water. These citrus fruits are rich in essential electrolytes like Potassium, Magnesium, and Calcium. By incorporating lemons for electrolytes into your daily hydration routine, you can support your body's electrolyte balance, ensuring you stay energized and focused throughout the day.

Nut Milk 

Nut milks, such as almond and cashew, are often fortified with essential electrolyte minerals, usually Sodium and Potassium. However, many store bought options contain fillers, thickeners, and high levels of added sugar. When shopping, check the label for nutrient and sugar content or make your own nut milk at home.

Electrolyte Powders

Electrolyte powders can be conveniently added to water to create your own homemade electrolyte drink. However, it's crucial to pay attention to the ingredients and overall quality of the electrolyte powder. Some conventional powders may contain Sodium that has microplastics (which go unlisted on the nutrient label), and this can be detrimental to your overall long term health. When selecting an electrolyte powder, look for a diversity of electrolytes, ensuring a comprehensive balance without excessive sugar.

Drink Mini Dew™ electrolytes + minerals for hydration

Mini Dew™ is a 2-in-1 electrolyte and mineral powder for hydration and brain function.* It includes microplastic-free pink salt, ionic trace minerals (to give the body the elements it needs to feel energized), chelated minerals (to enhance cognitive performance), and tastes like organic watermelon.* This mineral-rich electrolyte drink powder has zero sugar and instantly dissolves in water, allowing for an easy one-step way to support hydration after exercise, travel, or when you’re just feeling blah.*

Electrolyte Tablets

Effervescent electrolyte tablets are a portable, premeasured way to replenish electrolytes and enhance your hydration. When dissolved in water, they provide a quick and effective way to replete essential electrolytes lost throughout the day. While they come in various flavors, it's essential to check the ingredients, as some tablets may contain unnecessary fillers. Ensure you choose high-quality options to get the most out of your electrolyte tablet.

Premade Electrolyte Drinks

Premade electrolyte drinks can be a hassle-free solution to maintaining electrolyte balance. These drinks typically promise a blend of various electrolytes to help you replete lost minerals. However, it's important to be discerning when shopping for a go-to electrolyte drink! Many conventional electrolyte sports drink varieties tend to be high in Sodium and sugar, so check the label to verify which electrolyte minerals are included, and avoid sources that compromise your health (and blood sugar) by including high fructose corn syrup.


As we juggle daily demands and strive for optimal well-being, the importance of hydration can sometimes be overlooked. To master the science of staying hydrated, it's important to first understand the fundamental role of electrolytes in keeping your body and your mind functioning at its best — these essential minerals are intricately woven into the fabric of our biological makeup. They not only support the body's fluid balance but also play a significant role in muscle contraction, nerve function, and maintaining optimal pH levels.

Now that you’ve taken a deeper look at the science and relationship between electrolytes and hydration, and explored various sources of electrolytes — you can start confidently boosting your overall hydration levels and enjoy the benefits of a well-hydrated body and mind! And remember, electrolytes aren't limited to athletes or those feeling unwell – they are essential for anyone seeking a vibrant, energized, and well-hydrated life.