The Unexpected Hydration Hack That Prevents Cramping and Boosts Performance

Hydration is one of the most important aspects of health, especially for athletes. On average, athletes lose around 500 milliliters (or 16.9 ounces) per hour. And while water itself is important, if you're doing a HIIT or strength training workout that leaves you drenched, there's a good chance you'll need a boost to stay hydrated. 

Although many people turn to salt for a boost in hydration, it's not a suitable option for everyone. Especially given that most Americans consume more than 3,300mg of sodium per day—a number well above the federal recommendation of 2,300mg. 

With that in mind, Caroline Thomason, RD, CDCES, recommends a diet high in hydrophilic foods. 

What Are Hydrophilic Foods?

"Hydrophilic foods absorb and retain water, helping to support hydration levels by releasing water into the body during digestion," Thomason says. "These foods contain either soluble fiber, gels, or mucilage that bind to water, keeping you hydrated for longer."

While drinking water alone is important, it won't replace the nutrients and minerals lost from sweating. Because hydrophilic foods can help retain water and electrolytes, they can improve your overall hydration and nutrient absorption. Plus, given they're generally packed with soluble fiber, they can help you feel full longer.

"Examples include chia seeds, flaxseeds, oats, aloe vera, cucumbers, watermelon, and citrus fruits,"  she adds. "Unlike drinking water alone, hydrophilic foods help retain moisture in the digestive tract, which can prevent dehydration and improve fluid absorption."

Benefits of Hydrophilic Foods

Two of the most common reasons athletes cramp during workouts are lack of hydration and loss of electrolytes (like sodium, potassium, calcium, and magnesium). Hydrophilic foods, or “water-loving” foods, attract water and form a gel within your stomach to help slow down digestion.

"It's not that [hydrophilic foods] are necessarily essential before your workout, but eating them prior to exercising will help top off the hydration levels in your body," Thomason says. "Staying hydrated helps keep our muscles full of fluid, balances nutrients that prevent cramping like sodium/potassium, and also helps with blood flow and circulation during exercise."

Related: Eating This Type of Fruit Every Day May Lower the Risk of Depression up to 20%

How to Incorporate Hydrophilic Foods for Hydration

Athletes can incorporate chia seeds and other hydrophilic foods to maintain hydration before, during, and after workouts, according to Thomason.

• Pre-Workout: Add chia seeds to smoothies, overnight oats, or yogurt for hydration.
• Mid-Workout: Mix chia seeds into water or a sports drinks to create a natural electrolyte gel, helping to retain fluids or restore fluid loss.
• Post-Workout Recovery: Include hydrating fruits (watermelon, oranges, berries) and chia pudding as a post-workout snack to replenish lost fluids and electrolytes. You'll also get protein from chia seeds for muscle recovery post-workout.