75% of Americans are dehydrated. They tell you, “Just drink more...
Gabe Pluguez@Gabepluguez
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Mar 24, 2025
~2 min read
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75% of Americans are dehydrated.
They tell you, “Just drink more water”…
But that’s only 1/2 the equation.
Here are 6 key ways to truly hydrate the human body:
(Your Doctor won’t tell you this)
They tell you, “Just drink more water”…
But that’s only 1/2 the equation.
Here are 6 key ways to truly hydrate the human body:
(Your Doctor won’t tell you this)
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6. Electrolyte Balance.
Why It Matters:
Electrolytes like sodium, potassium, and magnesium are crucial for maintaining:
• Fluid balance
• Nerve function
• Muscle contractions
Without them, water alone can't effectively hydrate your cells.
How to Get It:
Why It Matters:
Electrolytes like sodium, potassium, and magnesium are crucial for maintaining:
• Fluid balance
• Nerve function
• Muscle contractions
Without them, water alone can't effectively hydrate your cells.
How to Get It:
0:55
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Incorporate foods rich in electrolytes like:
• Bananas
• Avocados
• Leafy greens
Also, consider adding a pinch of sea salt to your water or drinking electrolyte solutions.
Especially after intense exercise or sweating.
• Bananas
• Avocados
• Leafy greens
Also, consider adding a pinch of sea salt to your water or drinking electrolyte solutions.
Especially after intense exercise or sweating.
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5. Water Absorption.
Why It Matters:
Drinking too much water too quickly can lead to poor absorption and even flushing out vital nutrients.
Sipping water with a pinch of salt throughout the day allows your body to absorb it more effectively.
How to Get It:
Why It Matters:
Drinking too much water too quickly can lead to poor absorption and even flushing out vital nutrients.
Sipping water with a pinch of salt throughout the day allows your body to absorb it more effectively.
How to Get It:
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Drink small amounts of water consistently rather than large quantities at once.
You can even hydrate by eating water-rich foods like:
• Pineapple
• Cucumbers
• Watermelon
You can even hydrate by eating water-rich foods like:
• Pineapple
• Cucumbers
• Watermelon
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4. The Role of Minerals.
Why It Matters:
Minerals like sodium, calcium and magnesium play a crucial role in water retention and hydration at the cellular level.
Without these, your body may not retain the water you consume effectively.
How to Get It:
Why It Matters:
Minerals like sodium, calcium and magnesium play a crucial role in water retention and hydration at the cellular level.
Without these, your body may not retain the water you consume effectively.
How to Get It:
2:10
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Along with water, include mineral-rich foods in your diet, such as:
• Seeds
• Salted Nuts
• Dairy products
Or consider a high-quality mineral supplement.
• Seeds
• Salted Nuts
• Dairy products
Or consider a high-quality mineral supplement.
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3. Hydration Beyond Water.
Why It Matters:
Hydrating isn’t just about water intake.
Certain drinks like coconut water or bone broth provide hydration along with essential nutrients and electrolytes.
How to Get It:
Why It Matters:
Hydrating isn’t just about water intake.
Certain drinks like coconut water or bone broth provide hydration along with essential nutrients and electrolytes.
How to Get It:
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Incorporate these drinks into your routine.
Especially during physical activity or long days in the heat.
They’ll help replenish your body's hydration stores more effectively than water alone.
Especially during physical activity or long days in the heat.
They’ll help replenish your body's hydration stores more effectively than water alone.
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2. Proper Timing.
Why It Matters:
When you hydrate can impact how well your body absorbs and uses water.
Drinking water first thing in the morning helps replenish fluids lost overnight.
How to Get It:
Why It Matters:
When you hydrate can impact how well your body absorbs and uses water.
Drinking water first thing in the morning helps replenish fluids lost overnight.
How to Get It:
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Start your day with a glass of water.
Ideally, with a splash of lemon or a pinch of salt.
This will kickstart your hydration.
Ideally, with a splash of lemon or a pinch of salt.
This will kickstart your hydration.
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1. Gut Health Connection
Why It Matters:
A healthy gut lining is crucial for absorbing water and nutrients effectively.
Poor gut health can lead to impaired hydration and nutrient absorption.
How to Get It:
Why It Matters:
A healthy gut lining is crucial for absorbing water and nutrients effectively.
Poor gut health can lead to impaired hydration and nutrient absorption.
How to Get It:
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Support your gut health by consuming probiotics like:
• Yogurt
• Sauerkraut
• Keifir
& Prebiotics like:
• Garlic
• Onions
• Bananas
These will help maintain a healthy gut microbiome.
• Yogurt
• Sauerkraut
• Keifir
& Prebiotics like:
• Garlic
• Onions
• Bananas
These will help maintain a healthy gut microbiome.
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So next time you feel dehydrated…
Try considering 1 of these 6 tips.
What else would you add to this list?
Let me know below.
Try considering 1 of these 6 tips.
What else would you add to this list?
Let me know below.
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If you enjoyed this breakdown & want more like it…
Follow me @gabepluguez for more tips on health, faith & fitness.
Follow me @gabepluguez for more tips on health, faith & fitness.
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