Hydration
Nutrients connected to Hydration
A link means the body needs the nutrient for this, or that low intake is linked to it. It does not mean extra supplements help if your intake is already adequate; each link shows how strong the evidence is.
Fibre supplements must be taken with enough fluid (at least 8 ounces per dose) to work and to avoid choking or blockage.
- PsylliumDocumented risk
Psyllium must be taken with plenty of liquid; the EU monograph warns of throat, food-pipe and gut blockage when taken with too little.
- Water (Tap & Bottled)Established role
Drinking water is how people keep up hydration; the National Academies set an adequate intake for total water from drinks and food together.
- Lemon Water & Infused WaterPreliminary or mixed
Drinking water counts toward daily fluid, and flavoring it is a CDC tip; the benefit is practical rather than proven by trial.
- FlaxseedDocumented risk
Linseed must be taken with enough fluid; without it the seed can swell and cause choking or bowel blockage (EMA).
- Coconut WaterPreliminary or mixed
It is a fluid with potassium and some sodium and sugar; trials of rehydration after exercise were small and mixed.
- Sports & Electrolyte DrinksPreliminary or mixed
A systematic review of trials found carbohydrate-electrolyte drinks may aid rehydration after exercise versus water.
- Soda & Diet SodaDocumented risk
Swapping soda for plain water is advice from the CDC and the AHA; water has no calories and counts toward fluid intake.
- HorsetailDocumented risk
The EU monograph advises appropriate fluid intake with non-tea preparations and says not to use it where fluids must be limited.
- CoconutPreliminary or mixed
Coconut water was tested as a drink after exercise in two small trials.
- Chia SeedsDocumented risk
Seeds that swell with liquid: MSK says to never eat dry chia seeds on their own.
- FlaxseedDocumented risk
Fiber-rich: WebMD suggests starting small and drinking enough fluid to reduce stomach discomfort.
- Alcohol-Free Beer & WinePreliminary or mixed
One seven-person trial used non-alcoholic beer as a pre-exercise fluid.
- Oral Rehydration SaltsClinically supported
A medical product for illness, not a daily hydration habit; sources do not support everyday use.
Explore all vitamins → · Minerals → · Amino acids → · Omega fatty acids → · Antioxidants → · Gut supplements → · Nootropics → · Herbs →