Pilates Wellness Wednesday: Water Isn’t Always Enough

A glass of water with sunlight behind, a banana and salt symbolising balanced hydration.

We all hear it. Drink more water. Stay hydrated. Carry a bottle everywhere. Yet somehow, even after guzzling litres, people still feel tired, get headaches, or cramp during class. The truth is, hydration isn’t just about water. Your body also needs electrolytes to make that water useful.

Electrolytes are minerals like sodium, potassium, magnesium, and calcium. They help your body hold onto water, keep your muscles working, and allow your nerves to send signals. Without them, the water you drink can pass right through without doing its job.

Let’s break it down.

Sodium helps you retain the right amount of fluid in your bloodstream. Potassium and magnesium support muscle function and help regulate your heartbeat. Calcium contributes to muscle control and nerve activity. When one of these gets out of balance, you notice it fast.

If you sweat a lot from Pilates & exercise, heat, or even a long walk, you lose these minerals through your skin. Drinking plain water afterward can dilute them even more. That’s when you start feeling light-headed, dizzy, or get muscle cramps that water doesn’t fix. You might also feel unusually tired or low in mood after a workout.

So how much do you need? There isn’t one rule for everyone. Most people get enough from food if they eat a balanced diet. Nuts, seeds, fruits, and leafy greens are good natural sources. But if you train hard, spend time in hot environments, or notice you sweat heavily, you might need a boost. A typical range for endurance athletes is around 300 to 600 milligrams of sodium per hour of activity, with smaller amounts of potassium and magnesium.

You don’t always need a branded electrolyte drink. Sometimes a pinch of salt in your water or a banana after class is enough. The goal is balance, not excess.

You can tell when you’re getting it right by the colour of your urine. Clear isn’t the goal. Pale yellow usually means you’re well hydrated and balanced. If you crave salt, feel bloated, or your muscles twitch easily, that’s a sign something’s off.

Hydration isn’t about quantity alone. It’s about balance. Water keeps you alive, but electrolytes make that water work for you. Drink smart, not endlessly.