A Deep Dive into Hydration

Hydration
Written By Leo Simonetti
Preview

Hydration is something we talk about often at the gym—and for good reason. We’ve done our best to clarify what we mean by "hydration," but the truth is, there’s a lot more to it than just drinking water.

Proper hydration involves understanding not just how much to drink, but what to drink, when, and why it matters so much for performance, recovery, and overall health. It’s far more than we can fully unpack in the 3–5 minute chats we have at the end of class.

That’s why we put together this blog—to dive deeper into what effective hydration really looks like, and to answer some of the most common questions we get from our members. Whether you're trying to train harder, recover faster, or simply feel better throughout the day, this guide will help you hydrate with purpose. It is a long read, but is definitely worth the time if you are wanting a substantially greater understanding of hydration and how what we consume affects our body.

What Is Hydration—and Why Water Alone Isn’t Enough

Hydration goes beyond simply drinking water — it’s about maintaining the right balance of fluids and electrolytes inside and outside your cells.

  • Electrolytes are charged minerals—like sodium, potassium, chloride, calcium, and magnesium—that help regulate fluid balance, muscle contractions, nerve signaling, and pH levels.

  • Water helps deliver air, nutrients, and electrolytes to cells, but without the electrolytes, water alone—especially in excess—can dilute those vital ions and cause imbalances like hyponatremia (water toxicity).

What Are Electrolytes—and How They Impact Hydration

Electrolytes are ions—substances with positive or negative electrical charges when dissolved—which allow your body to conduct electrical signals essential for:

  • Fluid balance - essential for maintaining the right amount of water inside and outside the body’s cells.

    • Sodium is the primary electrolyte responsible for regulating extracellular fluid volume, controlling how much water is retained or excreted.

    • Potassium works mainly inside the cells to balance intracellular fluid levels.

    • Chloride partners with sodium to help maintain osmotic pressure and fluid distribution.

    • Magnesium supports cellular water regulation, ensuring that fluid balance is maintained at the microscopic level.

  • Muscle contractions - includes the rhythmic beating of the heart, rely heavily on electrolytes to function properly.

    • Calcium plays a crucial role by triggering the contraction process within muscle cells.

    • Sodium initiates the electrical impulses that signal muscles to contract.

    • Potassium helps muscles relax afterward by restoring the electrical state of the cell.

    • Magnesium also contributes by regulating muscle relaxation and acting as a natural calcium blocker, preventing excessive contraction.

  • Nerve transmission - involves the movement of electrical impulses along nerve fibers, which depend on a delicate balance of electrolytes.

    • Sodium ions enter nerve cells to generate action potentials—the electrical signals that carry messages.

    • Potassium ions exit the cells to reset the electrical charge, preparing the nerve for the next signal.

    • Calcium is vital for releasing neurotransmitters at synapses, enabling communication between nerve cells.

    • Chloride helps stabilize the resting electrical state of nerve cells, ensuring signals are transmitted smoothly.

  • Chemical reactions - the body depend on electrolytes to maintain the right environment and activate enzymes.

    • Magnesium acts as a cofactor in hundreds of enzymatic reactions, including those that produce energy.

    • Calcium activates various enzymes and signaling pathways critical for cellular function.

    • Sodium and potassium help maintain the cellular environment necessary for enzyme activity, while chloride assists in preserving the acid-base balance required for proper biochemical reactions.

-What happens if you are deficient in electrolytes-

When electrolyte levels are too low, fluid balance is one of the first systems to be affected.

  • Without adequate sodium, the body cannot properly retain water in the bloodstream and extracellular spaces, which can lead to dehydration, low blood pressure, and dizziness. A deficiency in potassium disrupts the fluid inside cells, potentially causing cellular dehydration and impairing normal cell function. Low chloride levels can further disrupt fluid distribution and acid-base balance, worsening dehydration symptoms. Magnesium deficiency may reduce the ability of cells to regulate their internal water environment, leading to swelling or shrinkage of cells and contributing to fatigue or fluid retention.

Electrolyte deficiencies significantly impair muscle contractions, including the function of the heart.

  • Low calcium levels reduce the ability of muscles to contract effectively, which can lead to muscle cramps, spasms, or even irregular heartbeats (arrhythmias). Inadequate potassium disrupts the repolarization phase of muscle contraction, which can cause muscle weakness, twitching, or cardiac issues. A sodium deficiency hinders the generation of electrical impulses needed to trigger contraction, contributing to fatigue or severe muscle dysfunction. If magnesium is low, muscles may become overexcitable and prone to cramping, as it normally helps regulate both calcium and nerve signals involved in contraction.

Nerve transmission also becomes compromised when electrolytes are deficient.

  • Sodium and potassium are critical for creating the action potentials that allow nerves to fire. Without them, nerve signals may become slow, weak, or completely fail to transmit, leading to symptoms like numbness, tingling, confusion, or even seizures in severe cases. A lack of calcium interferes with neurotransmitter release at synapses, which can slow down or disrupt communication between neurons. Low chloride levels can destabilize the resting membrane potential, leading to increased nerve excitability or poor signal transmission.

Deficiencies in electrolytes also interfere with the body’s chemical reactions and metabolic functions.

  • Magnesium, in particular, is essential as a cofactor in hundreds of enzymatic processes; when deficient, these reactions slow down or stop, impairing energy production, DNA repair, and protein synthesis. Low calcium levels affect enzyme activation and can disrupt hormone signaling. Inadequate sodium and potassium disturb the electrochemical environment inside cells, reducing the efficiency of many intracellular reactions. Low chloride can shift the body’s acid-base balance, creating an environment where enzymes can't function optimally.

-What happens if you OVER CONSUME electrolytes-

Overconsumption of electrolytes can disrupt fluid balance by drawing water into or out of the body's cells inappropriately.

  • Too much sodium, for example, increases the concentration of solutes in the blood, causing the body to retain water to dilute it. This can lead to bloating, swelling (edema), and elevated blood pressure. Excess potassium can cause water to move into cells too quickly, potentially leading to cellular swelling and irregular heart rhythms. High chloride levels, especially from processed foods or saline infusions, can contribute to dehydration or metabolic acidosis. Too much magnesium, although rare from diet alone, may lead to fluid shifts and, in severe cases, low blood pressure and lethargy due to vasodilation.

When it comes to muscle contractions, too many electrolytes—especially potassium or calcium—can cause the heart and muscles to function abnormally.

  • High potassium levels (hyperkalemia) can interfere with the electrical signals that regulate heartbeat, potentially leading to life-threatening arrhythmias or even cardiac arrest. Excess calcium (hypercalcemia) can cause muscle weakness, fatigue, and slowed reflexes by suppressing nerve excitability. Elevated sodium levels can overexcite muscles initially, leading to spasms, but later cause fatigue and impaired contraction as the balance between ions breaks down. Too much magnesium can lead to muscle weakness, difficulty breathing, and in severe cases, paralysis by depressing neuromuscular activity.

Nerve transmission is also highly sensitive to elevated electrolyte levels.

  • High sodium or potassium levels can disrupt the normal firing of neurons, leading to symptoms like confusion, irritability, weakness, or seizures. Excess calcium can decrease nerve excitability and slow reflexes and cognition. On the other hand, too much magnesium can act as a nervous system depressant, causing drowsiness, low blood pressure, and slowed nerve conduction. Elevated chloride levels rarely affect nerves directly but can indirectly alter the nerve environment by affecting acid-base balance.

Overconsumption of electrolytes can also interfere with the chemical reactions necessary for metabolism and overall cell function.

  • High magnesium or calcium levels can inhibit certain enzymes or pathways, slowing down energy production and metabolic processes. Too much sodium or potassium can disrupt the delicate electrochemical gradient needed for enzyme activity inside cells, impairing critical functions like nutrient transport and waste removal. Additionally, excessive chloride can disturb acid-base homeostasis, shifting pH levels and compromising the efficiency of numerous chemical reactions that rely on a tightly controlled environment.

Vitamins and Minerals in the Context of Hydration

While hydration is often thought of simply as water and eletrolyte intake, nutrition plays a crucial but often overlooked role in supporting optimal hydration. Although nutrients like vitamins and minerals don’t hydrate the body in the way fluids do, they influence how well the body absorbs, retains, and utilizes water. Proper nutrition helps regulate electrolyte balance, supports kidney function, and maintains cellular integrity—all of which are essential for effective hydration. For this reason, considering what nutrient quality is in your diet is key when aiming to stay truly and consistently hydrated.

While electrolytes are minerals themselves, broader vitamins and trace minerals support hydration-related processes such as:

  • They assist metabolism, help maintain vascular health, and support recovery.

  • Avoid over-supplementation — for instance, excess vitamin A can be toxic  .

Vitamins and minerals support hydration by:

  • Regulating electrolyte absorption and balance

  • Enhancing kidney function and water retention or excretion

  • Supporting cellular functions that require a hydrated environment

  • Helping produce energy for fluid transport and muscle movement

  • Maintaining the integrity of cell membranes and blood vesselsYou might tie this into how a well-rounded diet contributes not just fluids but also the nutrients that support proper fluid balance and recovery.

-Vitamins That Support Hydration-

  • Vitamin B1 (Thiamine)

    • Function: Supports energy metabolism and nerve function, which helps regulate fluid and electrolyte transport across cell membranes.

    • Hydration Role: Indirectly maintains hydration by ensuring proper muscle and nerve function, which affects fluid balance and thirst regulation.

  • Vitamin B6 (Pyridoxine)

    • Function: Helps maintain electrolyte balance by supporting the action of sodium and potassium pumps in cells.

    • Hydration Role: Assists in balancing fluids inside and outside cells, preventing cramping and dehydration.

  • Vitamin C (Ascorbic Acid)

    • Function: Aids in collagen production and vascular integrity.

    • Hydration Role: Supports healthy capillaries and skin, which helps retain water in tissues and maintain fluid distribution.

  • Vitamin D

    • Function: Regulates calcium and phosphate levels.

    • Hydration Role: Though indirect, it plays a role in muscle function and electrolyte balance—important for maintaining proper fluid distribution and retention.

  • Vitamin E

    • Function: A powerful antioxidant that protects cell membranes.

    • Hydration Role: Maintains the integrity of cell walls, reducing cellular water loss and oxidative damage that can disrupt hydration.

-Trace Minerals That Support Hydration-

  • Zinc

    • Function: Essential for immune function, wound healing, and enzyme activity.

    • Hydration Role: Helps regulate water balance in and out of cells and supports skin and gut barrier function, reducing excessive water loss.

  • Iron

    • Function: Carries oxygen via hemoglobin and supports energy metabolism.

    • Hydration Role: Indirectly contributes by supporting blood volume and circulation, which are vital to maintaining fluid balance throughout the body.

  • Copper

    • Function: Works with iron in red blood cell formation and supports cardiovascular health.

    • Hydration Role: Assists in the maintenance of blood vessels and fluid transport systems, indirectly supporting hydration.

  • Manganese

    • Function: Cofactor in many enzyme systems, including those involved in metabolism.

    • Hydration Role: Supports connective tissue and bone health, which aids structural integrity for retaining fluids.

  • Selenium

    • Function: An antioxidant that protects cells from oxidative stress.

    • Hydration Role: Protects kidneys and other organs involved in fluid balance from damage, supporting healthy fluid regulation.

Water pH: Alkalinity, Acidity, and Hydration

When we think about hydration, we often focus on how much water we’re drinking—but not necessarily on the quality of that water. One often overlooked aspect is pH, which refers to how acidic or alkaline the water is. The pH of water can influence not only its taste but also how it interacts with our body’s natural systems. While the human body is highly effective at regulating its internal pH, there’s growing interest in whether alkaline or acidic water may offer additional hydration benefits—or potential drawbacks. In the following section, we’ll break down what water pH means, how it’s measured, and what current science says about its potential role in supporting optimal hydration and overall health.

-Alkaline vs. Regular Water-

  • Alkaline water, typically with a pH between 8 and 9, is often marketed as a superior form of hydration. It usually contains added minerals like calcium, magnesium, and bicarbonate, which can influence both the taste and its alkalinity.

  • Supporters claim that alkaline water helps neutralize acidity in the body, offers anti-aging benefits, improves hydration efficiency, and even boosts energy. However, the scientific evidence remains limited and inconclusive. The human body is remarkably good at maintaining its internal pH balance—particularly the pH of blood—through the lungs and kidneys, regardless of the pH of what we consume. While mineral-rich alkaline water may contribute some electrolytes, especially in cases of heavy exercise or sweating, its overall impact on hydration appears to be more about personal preference than proven physiological advantage.

Risks or downsides:

  • While alkaline water is generally considered safe in moderate amounts, consuming water with a very high pH (especially above 9.8) over the long term may pose risks. Such highly alkaline water has been linked to hyperkalemia (excess potassium in the blood), which can affect heart and muscle function. Additionally, it may interfere with nutrient absorption and disrupt normal digestion.

  • Some studies also caution that alkaline water could interact with certain medications, alter enzyme activity, or reduce the stomach’s natural acidity—a critical defense mechanism against harmful bacteria and pathogens. Because of these potential effects, it’s important to approach high-pH water thoughtfully and consult healthcare providers if you have underlying health conditions or are taking medications.

Potential benefits:

  • Interestingly, research on mineral water rich in bicarbonate has shown promising effects on the body’s acid–base balance. One study found that drinking bicarbonate-rich mineral water reduced net acid excretion, helping to support a healthier acid–base equilibrium in healthy adults. This suggests that certain mineral waters may offer subtle benefits in maintaining the body's pH balance without disrupting normal physiological processes. While more research is needed, these findings highlight how naturally mineralized waters can play a supportive role in hydration and overall metabolic health.

Water Toxicity — Hyponatremia & Overhydration

While staying hydrated is essential, overconsumption of plain water—especially without adequate electrolytes—can be dangerous. Drinking excessive amounts of water in a short period can dilute the sodium levels in your blood, leading to a condition called hyponatremia. This imbalance can cause cells to swell, leading to symptoms like nausea, confusion, seizures, and in severe cases, even death.

  • Endurance athletes, individuals engaging in long workouts, or those losing large amounts of fluids through sweating, vomiting, or diarrhea are particularly at risk. Their bodies lose not just water, but vital electrolytes—like sodium and potassium—which need to be replenished.

  • There have even been tragic cases, such as that of a woman who drank excessive water too quickly during a radio station contest and died from water intoxication. These stories serve as powerful reminders that hydration is about balance, not just volume.

Hydration must balance volume with electrolytes, especially in recovery from heavy fluid loss.

Final Thoughts: Hydrate Smarter, Not Just More

Hydration isn’t just about hitting your daily water quota—it’s about understanding the complex system that supports fluid balance in your body. From the role of electrolytes in muscle and nerve function, to how vitamins and trace mineralssupport absorption, metabolism, and recovery, true hydration requires a whole-body, nutrient-aware approach. Water alone can’t do the job—especially during times of intense physical effort, illness, or heat exposure.

As you've seen throughout this guide, drinking more water isn't always better. In fact, too much plain water without electrolytes can do more harm than good. On the other hand, a balanced intake of fluids, mineral-rich foods, and targeted supplementation when needed can help you stay hydrated, energized, and healthy.

So the next time someone says “just drink more water,” you’ll know there’s much more to the story—and you’ll be equipped to hydrate with intention.

References:

Leo Simonetti
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