7 Smart (and Simple) Ways to Stay Hydrated + Electrolyte Balanced

Last time, we uncovered the dynamic duo at the core of your energy, focus, and stamina: hydration and electrolytes. So today, let’s talk about how to put that knowledge into practice—with zero overwhelm.

I’m sharing 7 practical tips, complete with food ideas, a sample menu, a few recipes, and real-life scenarios I encounter in my practice.

Disclaimer: The information provided in this article is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any medical condition. Always consult with your healthcare provider before making changes to your food routines, supplements, or hydration practices—especially if you have a medical condition, are pregnant or breastfeeding, or are taking prescription medications. Individual needs for hydration and electrolytes can vary based on health status, activity level, climate, and other factors.

1. Start Your Day with a Mineral-Rich Morning Drink

Instead of jumping straight into coffee (which can dehydrate), start your day with a glass of warm lemon water and a pinch of sea salt or a splash of coconut water.

Why it works: Lemon and salt provide a boost of potassium and sodium to jumpstart hydration.

“My client Tasha called this her ‘sunshine sipper’—and said it helped her feel more awake than her usual espresso!”

2. Pair Water with Food-Based Electrolytes

Sip water with meals that include:

• Bananas or avocados (potassium)

• Pumpkin seeds or almonds (magnesium)

• Leafy greens like spinach or kale (calcium + magnesium)

“Busy mom Jess started tossing a handful of spinach into her morning smoothie and swapped crackers for a few salted almonds. She said it ‘calmed her body down’ by 3 p.m.”

3. Upgrade Your Snacks

Electrolyte-rich snacks like:

• Orange slices with a dash of sea salt

• A small yogurt parfait (calcium + potassium)

• Cucumber with lime and Tajín (a Mexican seasoning made from dried, ground chili peppers, lime, and salt. It's known for its tangy, salty, and slightly spicy flavor!)