Pilates Wellness Wednesday: Hydration Supplements – What’s in Your Morning Drink?

Start your day hydrated with electrolytes, capsules, and supplements to support energy and focus.

It’s a popular health ritual these days. Waking up, filling a glass with water, and adding something to it. Whether it’s a brightly coloured hydration sachet, a sprinkle of electrolytes, or a dash of powdered greens, this morning habit is all about starting the day with intention. But what are we actually putting in our drinks? And what do these supplements really do?

Let’s take a look at the world of hydration supplements, from electrolytes to trace minerals, and see how Pilates teachers and clients might benefit from choosing wisely.

Why Hydration Matters First Thing in the Morning

Overnight our bodies lose fluid through breathing and sweat. So by the time we wake, we’re already slightly dehydrated. Even mild dehydration can impact energy levels, concentration, and how our muscles function, particularly relevant if you’re teaching an early Pilates session or heading into your own movement practice.

Rehydrating first thing helps:

• Replenish lost fluids

• Wake up digestion

• Support brain function

• Prepare joints and muscles for movement

Water alone is brilliant, but some people are adding electrolytes and other supplements to take their morning hydration to the next level.

What Are Electrolytes?

Electrolytes are minerals that carry an electric charge and are essential for muscle function, nerve communication, and hydration.

The key ones include:

• Sodium – helps retain water and maintain fluid balance

• Potassium – supports muscle contractions and heart rhythm

• Magnesium – known for calming muscles and nerves and preventing cramps

• Calcium – involved in muscle function and nerve signalling

• Chloride and Phosphate – help with pH balance and hydration

After sweating through exercise, saunas, or heat, we lose electrolytes. Replenishing them helps prevent fatigue, muscle cramps, and that sluggish dehydrated feeling.

What’s in Your Hydration Supplement?

Not all hydration powders or tablets are created equal. Here’s what to look for:

1. Clean Caffeine-Free Options Ideal for early mornings if you're avoiding stimulantsLook for brands like LMNT (unsweetened), Hi-Lyte, or Ultima Replenisher (stevia sweetened)These support hydration without impacting your adrenals or causing a crash later

2. Natural Sweeteners or No Sweeteners Many popular sachets use artificial sweeteners or sugarStevia, monk fruit, or unsweetened are gentler choices, especially for sensitive stomachs

3. Magnesium-Focused Blends Great for Pilates teachers or clients prone to cramps or stressSome evening blends like Calm combine magnesium with L-theanine to support muscle recovery and sleep

4. With or Without Sodium Some blends are high in sodium like LMNT, which is great if you're sweating a lot or fastingOthers are low sodium, better for those with dietary restrictions or already eating a high-salt diet

5. Added Extras Some hydration supplements now come with:• Collagen for joints and skin• Adaptogens like ashwagandha for stress• B Vitamins for energy and metabolism• Trace Minerals for cellular health

When to Take It

• First thing in the morning to rehydrate before coffee or food

• Before teaching or training to support focus and prevent dehydration

• After sweaty sessions to replace what’s lost

Are They Necessary?

Not always. If you're eating a varied whole-food diet and drinking plenty of water, your body may manage perfectly well. But if you're sweating regularly, fasting, or travelling (hello post-flight dehydration), they can be a helpful addition. The key is knowing why you're adding something and making sure it supports your personal needs.

Final Sip

As Pilates teachers, we often talk about intention in movement, in breath, in posture. Why not apply the same thoughtfulness to what we drink? Whether it’s a mineral-rich electrolyte, a calming magnesium blend, or just filtered water with a squeeze of lemon and a pinch of salt, it’s not just about rehydrating, it’s about starting the day with care.

So tomorrow morning, ask yourself what’s in your glass, and what’s it doing for you?