As we head into the cooler half of the year, I’ve been reflecting on the way hydration actually feels in the body—not just what we’re taught to do, but what really supports energy, clarity, and mood.
Like many people, I used to think hydration just meant “drink more water.” And for a long time, that’s all I did. But despite all the bottles I diligently emptied each day, something still felt off.
It wasn’t until I started paying closer attention to the subtle signs, fatigue creeping in by late morning, that afternoon brain fog, random muscle cramps after a short walk—that I realised I’d been missing a key piece of the puzzle: electrolytes.
How to Tell If You're Dehydrated Even When You Drink Water
Water isn’t always enough on its own
For the longest time, I believed that if I was drinking enough water, I was hydrated. It seemed straightforward—drink the recommended 2 litres a day and you’re doing the right thing. But I began to notice that something wasn’t quite clicking.
I was ticking all the boxes: I had my trusty water bottle with me everywhere, I wasn’t drinking excessive coffee or alcohol, and I was even eating plenty of fruits and vegetables. Still, I felt flat.
The foggy head, the dry skin, the persistent thirst that didn’t ease up—even after another full bottle. That’s when I started looking beyond just water.
Water on its own doesn’t always hydrate at the cellular level. Without the right minerals—like sodium, potassium, and magnesium—your body can’t actually absorb and retain the water you’re drinking.
It wasn’t about drinking more. It was about drinking better.
Stress and routine can quietly deplete your minerals
What really surprised me, once I started diving deeper into hydration, was how often we lose minerals throughout the day without even realising it. You don’t need to be running marathons or working out intensely to become depleted.
Just living your life—working through deadlines, juggling family, skipping meals, or drinking coffee to stay alert—can subtly chip away at your mineral stores.
Cortisol, our primary stress hormone, is known to impact electrolyte balance—especially magnesium.
Every time your body enters a stress state (even a low-level one, like replying to a difficult email or rushing through traffic), your body uses more of these essential minerals.
Add to that the natural diuretic effect of caffeine. I started noticing patterns: after a particularly busy workday or a poor night’s sleep, I’d feel more tired, more achy, and more foggy the next day.
That’s when I began to understand that the stress we carry doesn’t just affect our minds—it quietly affects our physical balance too.
What Happens When You’re Low on Electrolytes
The body loses electrolytes through sweat, stress, urination, and digestion—every day, not just after a workout.
Everyday symptoms that might trace back to electrolyte loss
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Midday energy dips or “slumps”
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Sugar or caffeine cravings to make up for low energy
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Restless sleep or nighttime cramps
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Dehydration that doesn’t improve with water alone
This wasn’t just about performance—it was about how I was functioning in my day-to-day life. Clearer thinking. Better mood regulation. Less tension in my body.
Once I understood that electrolytes were foundational to those things, it stopped feeling like an athlete’s supplement and more like a wellness essential.
How I Started Rehydrating More Intentionally
One of the first shifts I made was to start my mornings with a glass of water that included electrolytes—not just plain filtered water. I use the Swan and Mantis Electrolyte blend because it’s clean, has no artificial sweeteners, and is easy to mix into my routine.
It became a small ritual before coffee, before screens, before rushing into anything. And it worked. Within a few days, I started noticing:
What improved when I added electrolytes:
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A smoother kind of energy—more consistent and less jittery
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Clearer focus through my morning and into the afternoon
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Less tension in my legs and shoulders after walking or working out
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Less “thirst chasing” through the day
I also started adding a second dose on days when I’d been sweating more or had extra coffee. I was surprised by how much calmer and more steady I felt just from supporting something so simple: hydration.
My Everyday Electrolyte Habits (That Don’t Feel Like a Chore)
I’m all for wellness that actually fits into real life—not long to-do lists or extreme routines. Electrolytes became part of my day in small, sustainable ways:
Where electrolytes fit in for me:
Morning hydration: one scoop in water before anything else
This has become a non-negotiable. Before coffee, before emails, before the noise of the day begins—I drink a glass of water with Swan and Mantis Electrolytes. It’s a grounding ritual. It feels like setting the tone gently, with clarity instead of urgency.
After movement: especially if I’m walking in the sun or stretching deeply
Even gentle movement can leave me feeling a little drained if I haven’t replenished properly. Electrolytes help with that post-walk fatigue or that subtle ache after a slow yoga session. It’s not about pushing harder—it’s about recovering softer.
During longer workdays or stressful weeks: to help regulate energy and mood
When my calendar is full or I’m mentally stretched, I reach for electrolytes instead of a second coffee. They give me steadier energy—not the kind that spikes, but the kind that holds. It’s a quiet form of resilience I didn’t realise I was missing until I had it.
After sauna, sweating, or warmer days outdoors
Whether it’s a short sauna session or just running errands under the sun, I’ve learned that sweat isn’t always obvious—but it always costs something. A scoop in cold water helps me recover without the heavy feeling I used to get from sugary sports drinks.
There’s no pressure to get it perfect. No need to track, measure, or monitor. Just small, supportive moments—woven in where they make sense, and skipped when they don’t. That’s what makes it sustainable. That’s what makes it feel like care.
Final Thoughts: Small Habits Changed How I Hydrate
These days, hydration isn’t something I force—it’s something I fold into my rhythm. It’s less about hitting targets and more about tuning in. About asking, “What would feel supportive right now?” and letting that be enough.
Sometimes it’s a scoop of electrolytes in the morning before anything else. Sometimes it’s reaching for it mid-afternoon when I’ve been sitting too long or thinking too hard. And sometimes, it’s that warm glass before bed that helps me settle just a little easier.
It doesn’t have to be perfect. But it does have to feel like care. And that’s what I keep coming back to.
If you're curious about trying it for yourself, I’ve been using Swan and Mantis Electrolytes as my go-to—they’re clean, effective, and easy to integrate without overthinking it.