How to Hydrate Smarter This Summer (The Holistic Way)

You’re staying on top of your water — sipping between errands, maybe even adding lemon or coconut water. But if you’re still feeling foggy, tired, crampy, or overheated… hydration might not be working the way you think.

At West Holistic Medicine, we take a deeper look. True hydration isn’t just about how much water you drink — it’s about whether your body can actually absorb and use it. That’s where minerals and functional medicine come in.

💧 Why You Might Feel Dehydrated (Even If You’re Drinking Water)

Your cells don’t just need water. They need minerals — especially electrolytes like sodium, potassium, magnesium, and trace minerals — to help absorb and retain fluid. Without enough minerals, that water you’re drinking can actually flush out the little you have left.

That’s why many people in the Texas heat (and even those drinking “enough”) can still experience:
• Brain fog
• Irritability
• Summer fatigue
• Cramping or muscle tension
• Headaches or lightheadedness
• Mood changes or anxiety-like symptoms
• Low heat tolerance
• Trouble sleeping

These are often signs of electrolyte depletion, not a water shortage.

☀️ What Causes Electrolyte Imbalance in Summer?

It’s not just sweating that drains your electrolytes — although that definitely plays a big role in the summer. Here are the most common (and often overlooked) reasons we see mineral depletion in our patients:
• Heat + sweat loss — especially sodium and potassium
• Caffeine and alcohol — both increase urination and mineral loss
• Chronic stress — depletes magnesium faster than we can replenish it
• Poor gut absorption — especially common with autoimmune or inflammatory conditions
• Reverse osmosis or distilled water — great at filtering, but also removes trace minerals
• Low-mineral diets — ultra-clean eating can sometimes miss foundational support

It’s not just about what’s going in — it’s also about what’s going out, and what your body can actually hold onto.

🌿 Simple Ways to Hydrate Smarter Every Day

The first step toward smarter hydration isn’t more water — it’s more supportive inputs. That includes foods rich in natural electrolytes, mindful hydration habits, and assessing your individual needs.

Some of our go-to recommendations:
• Add a pinch of sea salt or trace mineral drops to your morning water
• Enjoy coconut water (with no added sugar) after sweating or exercising
• Include leafy greens, cucumbers, avocado, and celery in daily meals
• Limit caffeine and alcohol during the hottest part of the day
• Observe how your body feels — mood, digestion, sleep, energy, and stress all matter here

But hydration is also deeply connected to internal systems — like your adrenal glands, thyroid, and gut — and that’s where functional medicine truly shines.

🧪 Functional Medicine Testing for Real Hydration Clarity

If you’re doing “all the right things” and still not feeling better, there may be deeper factors involved. Our doctors —Dr. Maltz and Dr. Afridi — can use advanced testing to uncover what your body truly needs.

Depending on your symptoms, they may evaluate:
• Comprehensive bloodwork: sodium, potassium, chloride, and kidney filtration markers
• Magnesium and trace mineral levels, which impact sleep, stress, and energy
• Thyroid function (especially if you struggle with heat intolerance or low energy)
• Kidney and adrenal function (which regulate mineral balance)
• Absorption patterns in the gut (especially for patients with IBS, IBD, or autoimmune conditions)

This allows us to personalize care with targeted nutrients, lifestyle shifts, and deeper support for true hydration from the inside out.

🩺 Ready to Feel better this summer?

We’re here to help. Our team can walk you through the right labs, decode what your symptoms are trying to say, and create a personalized plan to help your body feel good again.

📞 Call us at 512-814-0148 or schedule online to book an appointment with Dr. Maltz or Dr. Afridi.