Why Hydration + Electrolytes Matter WayMore Than You Think
Most people think hydration simply means drinking more water… but it’s so much more complex than that! Hydration is deeply tied to your hormones, nervous system, metabolism, and overall stress load.
And here’s a statistic that stops people in their tracks:
👉 A 1–2% drop in hydration slows cognitive performance as much as staying awake for 24
hours!!!
In other words, even mild dehydration makes your brain work significantly harder-
If you’ve ever felt foggy, anxious, “on edge,” or just not like yourself, supporting hydration and electrolytes is one of the fastest ways to feel better!
Why Electrolytes Matter on a Deeper Level
Electrolytes aren’t just for endurance athletes or people training hard. They are foundational for:
Nervous system regulation
HPA axis balance (your internal stress response system)
Digestion and stomach acid production
Blood pressure regulation
Muscle contraction and relaxation
Mitochondrial energy production
Heat tolerance
Blood sugar stability
This is why when electrolytes are low or off-balance, your body shifts into a state of internal
stress. In that state, “just drink more water” is not going to solve the problem—you need minerals, too!
Magnesium: The Nervous System’s Best Friend
Magnesium is involved in 300–500+ reactions in the body, including:
Calming the nervous system
Reducing stress and anxiety
Relaxing muscles
Supporting deeper, more restorative sleep
Low magnesium can look like:
Heightened stress sensitivity
Trouble winding down
Muscle tension
Restless legs
Poor sleep
Most people do not get enough magnesium from food alone—especially women, athletes, and anyone under chronic stress! Supplementation with magnesium before bed is an awesome hack to improve sleep, stress and anxiety!
Calcium: More Important Than Most People Realize!
While calcium is known for bone health, it also plays a key role in:
Muscle contractions
Nerve signaling
Electrolyte balance
Calcium and magnesium work in a delicate balance-
When magnesium is low, calcium signaling becomes amplified, which can show up as cramps, irritability, or muscle tightness.
Aim for 1,200 mg/day through food. If you’re not getting enough, supplementation can help fill the gaps!
Sodium: An Essential Mineral
Sodium supports:
Nerve conduction
Hydration at the cellular level
Blood pressure maintenance
Performance and endurance
Low sodium can cause the same level of water retention as high sodium!
Here’s the important part:
👉 Dehydration + low sodium = elevated cortisol, lower HRV, higher resting heart rate, and increased anxiety. If you struggle with “random” anxiety spikes, dizziness, or poor heat tolerance, this combination is often a factor! This mineral was a game changer for me personally.
Potassium: A Big Player in Blood Sugar & Heart Health
Potassium is involved in:
Insulin sensitivity
Blood sugar transport
Heart rhythm
Muscle function
Blood pressure regulation
Low potassium can look like:
Constipation
Muscle cramps
Heart palpitations
Fatigue or “heavy legs”
Feeling puffy or inflamed
Women with insulin resistance or PCOS especially need adequate potassium to feel their best!
Overlooked Minerals That Help Keep Everything Running Smoothly
Chloride works alongside sodium to create proper stomach acid—essential for digestion and nutrient absorption.
Bicarbonate acts as an acid buffer, especially during more intense workouts.
If you train hard and find yourself “hitting a wall,” low bicarbonate may be part of the picture.
Hydration & Stress: The Feedback Loop
Hydration and stress are constantly influencing each other-
When you’re dehydrated, the body:
Produces more cortisol
Shows lower HRV
Increases sympathetic (“fight-or-flight”) activity
Wastes electrolytes faster
And when you’re stressed?
You burn through electrolytes even more quickly.
This creates a loop:
Stress → electrolyte loss → dehydration → higher stress → repeat.
Supporting hydration is one of the simplest ways to break this cycle!!
A Helpful Performance Tip: Baking Soda
Pre-Workout
For higher-intensity training, a small amount of sodium bicarbonate (baking soda) can increase power and endurance by buffering acid.
How to use it safely:
Start with ¼ tsp in water
Gradually increase to ½ tsp
Do not exceed 1 tsp per day
Take it about 1 hour before training
Only use on higher-intensity workout days
Make sure to eat a meal one hour before training session
This isn’t necessary for everyone, but when used correctly, it can be a helpful tool!
Hydration isn’t just chugging more water—it’s about supporting your entire physiology.
When electrolytes are balanced, your body works more efficiently, your mood stabilizes, your energy returns, and your stress response becomes more resilient!
If you’re dealing with anxiety, fatigue, poor recovery, or just not feeling like yourself, looking at hydration and mineral intake is one of the most effective places to start.
If you want support figuring out your ideal electrolyte balance, or you’re curious how hydration connects to your hormones, blood sugar, or stress levels, I’d love to help you build a personalized plan!
Send me a message or click the link in my bio to get started 😊
To Health, Coach Allie Rodriguez ♥