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Healthy, luminous skin begins with hydration – not just what you apply topically, but how you support your body’s internal balance every day. Hydration is an equation of inner balance that comes down to the interaction between electrolytes, collagen, sleep, nutrition and barrier care that determines how well your skin holds water, repairs itself and reflects vitality.  

Centuries before hyaluronic acid was discovered, Tremella fuciformis (or snow mushroom) was revered in Traditional Chinese Medicine for its hydrating and anti-ageing properties. Known as the “beauty mushroom,” it was prized by ancient royalty for maintaining radiant, youthful skin.

For years, the relationship between hydration and skin health has been debated. Can drinking water really make a difference to your skin, or is it simply a myth born from wellness marketing? Recent research offers a more nuanced view.

For decades, sodium has been widely misunderstood. Salt has traditionally been framed as something to reduce in our daily diet, with concerns centred on hypertension, cardiovascular disease or stroke. However, recent research provides a more balanced understanding: sodium alone is unlikely to be the primary cause of hypertension in otherwise healthy individuals, and both very high and very low sodium intakes appear to carry potential risks (Gao, 2024; Zhu et al., 2018; Graudal & Jürgens, 2018; O’Donnell et al., 2011; O’Donnell et al., 2020). As always, the body functions best with balance, not avoidance. Let's dive into the science of sodium.  Salt in the Modern Diet: What the Evidence Shows While salt has often been viewed as harmful (DiNicolantonio et al., 2017), research shows that the majority of sodium in modern diets does not come from deliberate salting of food. According to the INTERMAP study, 71% of sodium in the U.S. diet and ~90% in the U.K. comes from processed and packaged foods (Anderson et al., 2010). These foods are often nutrient-poor and contain preservatives, additives and refined ingredients. This means the concern is less about sodium itself, and more about the patterns of eating that accompany it. When individuals shift to whole-food-based ways of eating, sodium intake naturally decreases. For many people — especially those who are active, sweat regularly or consume fewer processed foods — this reduction can lead to unintentionally low sodium levels. Several lifestyle choices reduce sodium intake or increase sodium loss: Whole-food or minimally processed diets Lower-carbohydrate eating patterns Intermittent fasting Warm climate lifestyles Regular movement (walking, Pilates, gym, hot yoga, sauna) Lower insulin states (common in fasting or lower-carb diets) can increase urinary sodium excretion (Harvey et al., 2018). This is why individuals can feel tired, light-headed or poorly hydrated despite drinking adequate water. Everyday Sodium Loss Sodium is lost primarily through the urine and sweat — not only during structured exercise, but also through normal daily activity and environmental heat. Research indicates that sodium losses can be substantial depending on temperature and sweat rate (Shirreffs & Sawka, 2011). If water is replaced without minerals, this can dilute sodium levels and compromise hydration. This imbalance may contribute to: Persistent thirst Fatigue Headaches A feeling of being 'dehydrated but waterlogged' Reduced concentration Studies consistently show that beverages containing sodium are more effective than water alone at restoring hydration, improving fluid retention and plasma volume (Shirreffs & Maughan, 1998; Evans et al., 2017; Millard-Stafford et al., 2021). How Sodium Supports Hydration Despite common narratives, sodium is not the enemy. In fact, it's essential for hydration. Two-thirds of the body’s water is stored inside cells, and one-third circulates outside them in plasma and interstitial fluid. Sodium helps regulate fluid outside cells, while potassium primarily regulates fluid inside them. This balance governs how water moves throughout the body and supports: Effective hydration Normal blood volume (Titze, 2008) Nerve conduction Muscle function When sodium levels fall too low relative to fluid intake, water moves inefficiently. Instead of being retained, it can pass quickly through the body, leading to feelings of fatigue, bloating or poor hydration despite adequate water intake. Hydration depends on both fluids and electrolytes working together. Why Type and Balance Matter Most people do not consume excessive sodium from adding salt to home-cooked meals. The issue often lies in the hidden sodium within processed foods (Magriplis et al., 2011; Ahmed et al., 2023). When individuals transition to whole-food diets, their intake often falls significantly. From a hydration standpoint, the goal is not to maximise sodium, but to maintain a moderate, sufficient intake within a balanced electrolyte profile. Refined table salt is almost entirely sodium chloride. Unrefined salts (e.g., sea salt) also primarily consist of sodium chloride but may include trace minerals such as magnesium, potassium and calcium. While these trace minerals are not present in significant amounts nutritionally, they reflect how electrolytes often occur together in nature. Sodium, potassium and magnesium work collectively to support: Fluid balance Normal muscle function Circulation Cellular communication Balanced electrolyte intake supports hydration more effectively than water alone. What Research Suggests About Daily Sodium Intake Although guidelines from major organisations recommend relatively low sodium intakes for the general population, large observational studies show that the lowest cardiovascular risk appears within a moderate range. Research indicates: Sodium excretion equivalent to ~4,000–6,000 mg/day is associated with the lowest risk of cardiovascular events Very low sodium intake (<3,000 mg/day) may be associated with higher risk (O’Donnell et al., 2011) Extremely high intakes also increase risk, forming a J-shaped curve (Graudal & Jürgens, 2018; Zhu et al., 2018) These findings do not replace individual medical guidance, but they highlight that extremely low sodium intake is not necessarily safer, particularly for active individuals or those consuming whole-food, minimally processed diets. A More Thoughtful Understanding of Hydration Avive beautylytes™ are formulated with this evidence in mind. Rather than adopting the same approach as many popular high-sodium performance-drinks, Avive focuses on: A moderate, supportive level of sodium for daily intake (just 200 mg per serve) Electrolytes such as potassium and magnesium to support inner balance Clean, purposeful ingredients to support inside-out wellness  For individuals who walk regularly, sweat daily, live in warm climates, practise fasting or simply want more effective everyday hydration, balanced electrolytes can support how water is absorbed and utilised. When viewed through a scientific lens, sodium is not something to fear. It is: Essential for fluid balance Necessary for normal nerve and muscle function A key part of maintaining hydration in everyday life Effective hydration is about more than drinking water — it’s about supporting how the body absorbs, retains and uses that water. The science is clear: sodium and other balanced electrolytes make that process more efficient. References: Ahmed M, Ng AP, Christoforou A, Mulligan C, L'Abbé MR. Top Sodium Food Sources in the American Diet. Nutrients. 2023;15(4):831. https://doi.org/10.3390/nu15040831 Anderson CA, Appel LJ, Okuda N, et al. Dietary sources of sodium across multiple countries: the INTERMAP study. J Am Diet Assoc. 2010;110(5):736–745. https://doi.org/10.1016/j.jada.2010.02.007 DiNicolantonio JJ, Mehta V, O'Keefe JH. Is Salt a Culprit or an Innocent Bystander in Hypertension? Am J Med. 2017;130(8):893–899. https://doi.org/10.1016/j.amjmed.2017.03.011 Evans GH, Miller J, Whiteley S, James LJ. A Sodium Drink Enhances Fluid Retention During Post-Exercise Recovery. Int J Sport Nutr Exerc Metab. 2017;27(4):344–350. https://doi.org/10.1123/ijsnem.2016-0196 Gao J. Sodium intake and public health. Res Methods Med Health Sci. 2024. https://doi.org/10.1177/26320843241235586 Graudal N, Jürgens G. Conflicting Evidence on Salt Reduction Guidelines. Prog Cardiovasc Dis. 2018;61(1):20–26. https://doi.org/10.1016/j.pcad.2018.04.008 Harvey CJDC, Schofield GM, Williden M. Low-carb diets, ketosis and sodium excretion. PeerJ. 2018;6:e4488. https://doi.org/10.7717/peerj.4488 Magriplis E, Farajian P, Pounis GD, et al. Hidden sodium in children’s diets. J Hypertens. 2011;29(6):1069–1076. https://doi.org/10.1097/HJH.0b013e328345ef35 Millard-Stafford M, Snow TK, Jones ML, Suh H. The Beverage Hydration Index. Nutrients. 2021;13(9):2933. https://doi.org/10.3390/nu13092933 Munson EH, Orange ST, Bray JW, et al. Sodium Ingestion and Hydration Effects. Front Nutr. 2020;7:549413. https://doi.org/10.3389/fnut.2020.549413 O'Donnell MJ, Yusuf S, Mente A, et al. Urinary Sodium and Cardiovascular Risk. JAMA. 2011;306(20):2229–2238. https://doi.org/10.1001/jama.2011.1729 O’Donnell M, Mente A, Alderman MH, et al. Salt and Cardiovascular Disease. Eur Heart J. 2020;41(35):3363–3373. https://doi.org/10.1093/eurheartj/ehaa586 Shirreffs SM, Maughan RJ. Water vs sodium-containing drinks after dehydration. Am J Physiol Renal Physiol. 1998;274(5):F868–F875. https://doi.org/10.1152/ajprenal.1998.274.5.f868 Shirreffs SM, Sawka MN. Fluid and Electrolyte Needs. J Sports Sci. 2011;29(S1):S39–S46. https://doi.org/10.1080/02640414.2011.614269 Titze J. Water-free Sodium Storage and Hydration Physiology. Blood Purif. 2008;26(1):95–99. https://doi.org/10.1159/000110573 Veniamakis E, Kaplanis G, Voulgaris P, Nikolaidis PT. Sodium Intake and Hydration Physiology. Int J Environ Res Public Health. 2022;19(6):3651. https://doi.org/10.3390/ijerph19063651 Zhu Y, Zhang J, Li Z, et al. Sodium Intake and Cardiovascular Outcomes. BMC Cardiovasc Disord. 2018;18:192. https://doi.org/10.1186/s12872-018-0927-9

By your early thirties, the body’s natural collagen production begins to slow — gradually, quietly, but inevitably. Scientists estimate a decline of around 1% per year, influenced by genetics, lifestyle and environment. It’s a subtle biological shift rather than a visible change, but one that touches everything from skin texture to how our bodies recover and move.

Electrolytes are more popular than ever, and for good reason! Most of us have heard the same advice: you need to drink more water. But if you’ve ever made a conscious effort to increase your intake and still felt tired, foggy or surprisingly thirsty, there’s a physiological explanation. Hydration isn’t just about how much water you consume; it’s about how effectively your body can move, absorb and retain that water at a cellular level. This process depends on electrolytes. Specifically: sodium, potassium and magnesium — minerals that determine where water travels in the body, how long it stays and whether your cells can utilise it efficiently. When these minerals fall out of balance, your hydration does too. And this can happen long before you begin to feel thirsty. The Science: Hydration Begins Inside the Cell Around 60% of the human body is water, split between two biological compartments: Intracellular Fluid (ICF): Water inside your cells Extracellular Fluid (ECF): Water outside your cells, including plasma Cell membranes regulate water movement between these compartments through osmosis, which is controlled by electrolytes. This balancing act is essential for: Energy production Cognitive performance Muscle function and relaxation Temperature regulation Circulation and nutrient transport When electrolytes drop (whether from sweat, stress, caffeine, alcohol, heat or low-mineral diets) water distribution becomes inefficient. Cells can’t hydrate properly, even if you’re drinking plenty of water. Early signs of this cellular dehydration include: Fatigue Reduced concentration Headaches Muscle tightness Brain fog Skin looking flat or dull These symptoms appear before traditional dehydration signs, because the imbalance begins at the cellular level. What Electrolytes Actually Do Electrolytes maintain electrical gradients that allow water, glucose and other nutrients to move across membranes. Without these gradients, your overall hydration can be impaired. Sodium: The Primary Fluid Regulator Sodium (arguably the most well-known electrolyte) regulates fluid in the extracellular space and supports blood volume, as well as enhances fluid retention (Del Coso et al., 2016). Insufficient sodium can reduce water absorption efficiency and increase urinary losses. In extreme cases, excessive water consumption without sodium replacement can dilute blood sodium levels (Von Duvillard et al., 2004). Potassium: The Intracellular Hydrator Potassium regulates water inside cells, powers the sodium–potassium pump and supports nerve conduction. It can also supports muscle contraction and relaxation (Maughan et al., 1997).  Potassium losses through sweat must be replaced to maintain intracellular hydration. Magnesium: The Cellular Facilitator Magneisum is involved in over 300 enzymatic reactions in the body (Al Alawi et al., 2018). It supports ATP (energy) production and helps maintain ion channel stability. Magnesium also indirectly supports the movement of water into cells and fluid equilibrium. Low magnesium compromises cellular function and can contribute to poor hydration efficiency. Together, these electrolytes determine whether the water you drink is effectively used by your cells, or rapidly excreted. Why Water Alone Isn’t Enough Water hydrates the body only when the correct minerals are available to regulate its movement. Without electrolytes: Water absorption becomes less efficient Urination increases Blood sodium can become diluted Cells struggle to retain water Fatigue and cognitive decline appear despite high intake This is why many people drink large volumes of water yet still feel dehydrated.Electrolytes make hydration effective by enabling water to move where it needs to go and stay there. Understanding Dehydration (Before You Feel Thirsty) Dehydration can happen very quickly. Research shows that just a 1–2% reduction in body water (roughly 1 to 1.5 litres) can impair: Cognitive function Reaction time Mood and irritability Thermoregulation Blood pressure stability Physical performance The thirst mechanism typically activates only once this threshold is reached, meaning dehydration begins well before you feel thirsty. It's important to note that an individual's hydration needs will increase with everyday factors such as: Heat and climate Caffeine consumption Alcohol Stress hormones Air conditioning General movement and sweat Travel Fasting or low-carb eating patterns Water & Electrolytes vs Water Alone Research consistently shows improved hydration when water is paired with electrolytes. Enjoy the below for further reading:  1. Sodium Improves Fluid Retention Sodium supports plasma volume and helps maintain hydration more effectively than water alone (Del Coso et al., 2016). 2. Magnesium Supports Cellular Balance Magnesium helps regulate ion channels and supports efficient water movement into cells (Al Alawi et al., 2018). 3. Potassium Restores Intracellular Hydration Potassium is essential for re-establishing cellular fluid balance after losses (Maughan et al., 1997). 4. Electrolytes Reduce Risk of Dilutional Dehydration Water alone can lower blood sodium; electrolytes maintain safe osmotic balance (Von Duvillard et al., 2004). Electrolytes aren’t optional. In our modern, busy lives, they are physiologically required for effective hydration! References: Del Coso J et al. Effects of oral salt supplementation on physical performance. Scand J Med Sci Sports. 2016;26(2):156-164. Al Alawi AM et al. Magnesium and Human Health. Int J Endocrinol. 2018;2018:9041694. Maughan RJ et al. Recovery from prolonged exercise: restoration of water and electrolyte balance. J Sports Sci. 1997;15(3):297-305. Von Duvillard SP et al. Fluids and hydration in prolonged endurance performance. Nutrition. 2004;20(7-8):651-656.