Are You Actually Hydrated?
Hydration isn’t just about drinking more water
Many people are doing everything they’ve been told to do for hydration, carrying a giant stainless steel water bottle, sipping all day, and aiming for 2–3 litres, yet can still feel:
Bloated or uncomfortable
Fatigued or light-headed
Headachy or foggy
Constantly thirsty despite drinking plenty
If this sounds familiar, the issue may not be how much water you’re drinking, but how well your body can absorb and regulate fluids.
Hydration is not just a volume problem. It’s also a balance problem.
A simple Chinese medicine view of hydration
In Traditional Chinese Medicine (TCM), fluids are managed by several organ systems working together:
The Stomach receives food and fluids
The Spleen transforms and distributes them
The Kidneys regulate retention and excretion
The Lung helps disperse fluids throughout the body
If digestion and transformation are weak, fluids don’t nourish tissues properly. Instead, they either accumulate (causing bloating and heaviness) or drain away (causing frequent urination and thirst). Very cold or iced water can weaken digestive “fire” in TCM, making it harder for the body to transform and absorb fluids efficiently.
From this perspective, simply drinking more water does not correct the problem, and can sometimes worsen it.
Why constant sipping doesn’t suit everyone
Modern advice often encourages sipping water continuously throughout the day. For some people, this works well. For others, especially those with sensitive digestion, fatigue, or hormonal stress, it can backfire.
Constant fluid intake can:
Dilute stomach acid and digestive enzymes
Weaken digestive efficiency
Increase bloating or nausea
Lead to frequent urination without improved energy
In TCM terms, this can contribute to Dampness, a state where fluids are present but not effectively used.
Hydration requires minerals, not just water
From both a biomedical and TCM perspective, water needs support to enter and remain in cells.
Electrolytes such as sodium, potassium, chloride, and magnesium help water move into tissues, support nerve and muscle function, and maintain blood volume.
Without adequate minerals, plain water tends to pass straight through the body, which can leave you feeling thirsty again soon after drinking, flat or “washed out”, or light-headed or fatigued.
This is why mineral-rich fluids (broths, soups, or electrolytes) often feel more hydrating than water alone.
When “more water” becomes too much
It’s possible to drink more fluid than your body can effectively regulate, particularly if intake is high and electrolytes are low.
Common signs of over-hydration:
Persistent bloating or abdominal fullness
Headaches that improve with salty food
Dizziness or light-headedness
Fatigue or brain fog
Frequent, very pale urination, often exceeding 10 trips within 24 hours
These symptoms are often mistaken for dehydration, leading people to believe they need todrink even more.
How over-hydration can look in bloodwork
Over-hydration doesn’t always flag clearly as abnormal, but patterns may include:
Low or low-normal sodium
Low chloride
Low blood urea (BUN)
Low serum osmolality
Occasionally low-normal potassium
Results can reflect dilution rather than deficiency, especially when paired with bloating, fatigue, and frequent urination.
How to truly support hydration
For many people, hydration improves when fluid intake is more considered and intentional
General principles:
Drink in defined amounts, not constant sips
Allow time between drinks for absorption
Prefer room-temperature or warm fluids if digestion is sensitive
Use electrolytes strategically (heat, exercise, fatigue, dizziness)
Pay attention to symptoms, not just daily volume
Hydration should improve energy, digestion, and clarity — not worsen them.
Research references
Armstrong 2007; Popkin et al. 2010; Jéquier & Constant 2010; Shirreffs 2003; Verbalis 2013; Hooper et al. 2015
