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Apr 30, 2026
Energy
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When you think about what affects your energy, what do you think of first? Food? Sleep? Caffeine? While all of these factors can contribute to the perception of daily energy, it’s important to know that hydration and fluid balance are also foundational for daily energy and are often-overlooked factors in how alert you feel throughout the day.[1]
When building an energy routine, it’s important to base it on the foundational pillars: nutrition, sleep, physical activity, and hydration. Let’s dive into water, hydration, and energy, and how each of these factors affect your daily alertness.
We’re mostly made of water, and there’s a good reason for that! Water plays a role in nearly every bodily function, including circulation, temperature regulation, nutrient transport, and waste removal.[2]
Is it any surprise that water also plays a role in energy? In fact, even mild dehydration can affect how you feel throughout the day.[1] Have you ever felt sluggish, less mentally sharp, or more fatigued than usual and realized this was all during a period where you haven’t taken in enough fluids?
Understanding this first means understanding the two types of “energy” commonly discussed in regard to your daily wellness. The first is cellular energy, the type of chemical energy our cells need to perform their daily functions, provided by macronutrients in food and supported by B vitamins and other micronutrients.[3]
The other type of energy, the one we’re focusing on, is what’s known as mental, or perceived energy, or alertness. This perceived energy is how alert and aware you feel throughout the day.[4]
Fluids are important for everyone, but fluid needs can vary from individual to individual based on factors such as climate, diet, activity level, and body size. It’s best to keep up a consistent daily water intake and remind yourself to drink regularly to avoid dehydration.
You’ve probably seen electrolytes advertised, but have you ever really learned what they are, where they come from, and why they matter for fluid balance? Electrolytes, simply, are minerals that carry an electrical charge (hence the “electro”) when dissolved in fluids.[5]
In our bodies, the most common electrolytes are sodium, potassium, calcium, and magnesium. These electrolytes help to regulate fluid balance inside and outside of cells, support nerve signaling, and play a role in muscle function (both contraction and relaxation).[6]
These important electrolytes like sodium and potassium come from a variety of dietary sources, including fruits, vegetables, dairy, and whole grains. It’s important to replenish electrolytes, as we lose them through everyday processes such as sweating and urination.[6]
Our bodies constantly work to maintain electrolyte balance; however, activities that prompt greater electrolyte loss, such as prolonged, heavy exercise or heat exposure, can increase the likelihood of electrolyte imbalances. Drinking too much water can also cause electrolyte imbalances, so remember there can be too much of a good thing.[6]
While our bodies are always working to maintain electrolyte balance, there are circumstances in which taking a more proactive approach to replenishing electrolytes may be beneficial. Replenishing your electrolytes affects how you feel and function, especially during activities like exercise, in hot weather, on low-carb diets, and during travel.
We all know what it’s like to sweat after a hard day’s workout: sweating is our body’s way of cooling ourselves down by evaporating fluids. But did you know that those fluids take electrolytes with them?[6] Replenishing fluids and electrolytes after sustained exercise or physical activity can help support normal fluid balance and support how you feel post-exercise.
Another cause of sweat, and therefore fluid and electrolyte loss, is heat. Especially in the warmer months, exposure to heat and warm environments can make you sweat even without exercise.[6] It’s important to stay hydrated and replenish electrolytes in hot weather or warm environments to maintain fluid balance.
Did you know that when your intake of carbohydrates is lowered, the body tends to urinate more, excreting more water and electrolytes, particularly the essential minerals sodium and potassium?[7] If you follow a lower-carb eating pattern, you may benefit from taking a more active approach to managing your fluid and electrolyte intake.
Travel can be a balm on your mind, but it comes with its own stressors. Air travel, particularly long-haul flights, can contribute to dehydration due to low cabin humidity and the changes in routine that come with a change in scenery.[8] Making an effort to maintain your fluid intake and electrolyte replenishment during travel can help support how you feel day to day.
Keeping hydrated is a great way to support your daily energy, and thankfully, there are a number of strategies that can help you along the way. When you know you need to drink more water, it can be tempting to drink it all at once; however, it’s actually better to drink smaller amounts throughout the day.
Sipping water more consistently is a more effective way to maintain fluid balance, so try keeping a filled water bottle with you throughout the day and setting reminders on your phone to sip regularly.
Getting a good start can set the tone for the rest of the day. Many people like to start the day hydrated by drinking an equal amount of water to their caffeinated beverages before or with breakfast. This can help support how you feel early in the day, and get things started off right.
We usually think hydration only comes from beverages, but you can also boost your fluid intake with food sources. Certain fruits and vegetables, such as cucumbers, watermelon, oranges, and leafy greens, have a high water content and also contribute to your daily fluid intake.[9] So try including them in your meals; as a bonus, many of these foods are rich in essential micronutrients.
High doses of caffeine can be diuretic, increasing your loss of fluid. Try drinking an equal amount of water to match your intake of caffeinated beverage, for example, a cup of water alongside a cup of coffee.
Pay attention to your body. That means drinking when you feel thirst cues but also paying attention to the color of your urine, as darker urine tends to indicate dehydration.[10] Just remember this rhyme: If it’s light yellow, you’re a hydrated fellow; if it’s darker, drink more water.
It’s a good idea to replenish fluids and electrolytes after sweating, such as during exercise and heat exposure. Drinking water and replenishing electrolytes after exercise helps support normal fluid balance.[6]
If you notice significant or persistent changes in thirst, urination, or energy levels, consult a trusted healthcare professional for personalized advice.
If you’re looking for a convenient way to support your hydration habits with a hydrating energy supplement, check out Nature Made Zero Sugar‡ EnergyWell Drink Mix. This drink mix powder combines caffeine, electrolytes, and key nutrients to complement a well-rounded hydration and energy routine when mixed into a daily glass of water.†
The electrolytes in EnergyWell help replenish your water and nutrients, which can support fluid balance, along with clinically studied caffeine to quickly increase energy and focus. The sugar free‡ drink mix also includes 14 nutrients to help support cellular energy, hydration, and everyday wellness, including vitamins A, C, D, E, and zinc to support a healthy immune system, as well as essential B vitamins to support cellular energy production.♢†
Check out EnergyWell today and explore Nature Made’s Energy Supplements. Nature Made is the #1 Pharmacist Recommended Vitamins & Supplements Brand.*
‡ Not a low calorie food.
♢ Helps convert food into cellular energy†
* Based on a survey of pharmacists who recommend branded vitamins and supplements
† These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
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