Hydrate Before You Caffeinate: The Wellness Habit That Could Change Everything This Summer

“Hydrate before you caffeinate.”

“Hydrate before you caffeinate.”

This quote from Dr. James DiNicolantonio, a leading Doctor of Pharmacy and researcher in cardiovascular health, has become one of my non-negotiables—especially in the summer months (really all the months!). And I’m sharing it with you because I want you winning in every area of your health, starting with the first thing you put in your body each morning.

We all know the summer heat in the South (especially here in the South!) can be intense, and your body loses hydration fast—from sweat, breathing, even while you’re sleeping. But what many people don’t realize is this: water alone doesn’t hydrate.

Let’s get into it.

💧 Why You’re Still Dehydrated (Even If You Drink Water)

Water is essential, yes—but without electrolytes like sodium, potassium, and magnesium, that water can actually move through you without ever entering your cells. That’s why you can drink water all day and still feel tired, foggy, or even get headaches. It's not just about drinking water—it's about absorbing it.

Electrolytes are the key. They help maintain intracellular hydration, support nerve and muscle function, and regulate blood pressure and pH levels. They also play a huge role in cognitive clarity, athletic performance, metabolism, joint support, and even your mood.

If you’re on a weight loss journey, or dealing with blood sugar issues like diabetes or insulin resistance, this is a powerful shift. Hydrating the right way not only boosts energy and fat metabolism—it also helps reduce inflammation, eliminate brain fog, and improve recovery from workouts or long days on your feet.

🧂 My Favorite (No-Sugar) Ways to Hydrate First Thing

If you’ve been reaching for coffee or tea before water—I get it. I was you. But here’s how you can stack your morning routine to actually fuel your body before you rev up your central nervous system with caffeine.

Try these no-sugar, blood-sugar-safe options that I personally love:

1. BodyBio E-lyte Electrolyte Concentrate

   • Add a capful to 12-16 oz of water. Clean, effective, and no sweeteners.

2. ReLyte Electrolyte Powder by Redmond Life

   • Comes in flavors like lemon-lime and berry, sweetened with stevia, no junky ingredients.

3. DIY Mineral Water:

   • 16 oz water

   • A pinch of Redmond Real Salt (unrefined, mineral-rich)

   • Optional: Squeeze of lemon or a dash of apple cider vinegar for added detox and flavor

This small ritual—done before your coffee, pre-workout, or smoothie—can transform your entire day.

☀️ Why It Matters in Summer (Especially for Black Women)

In the heat, your body sweats out even more sodium and potassium. If you don’t replace them, you’re more likely to experience:

• Muscle cramps

• Dizziness or low blood pressure

• Brain fog and irritability

• Slower metabolism

• Poor performance in workouts

• And even preventable hospital visits, especially for people with chronic conditions

This is particularly important in Black and Brown communities, where we face higher risks of hypertension, diabetes, obesity, and chronic fatigue—but are often given generic, one-size-fits-all health advice. Hydration with electrolytes is preventative care, plain and simple.

🔥 Research-Backed Benefits

According to research published in The Journal of Clinical Endocrinology & Metabolism, mild dehydration (even as little as 1-2%) can impair cognitive performance, mood, and increase fatigue. Another study in The American Journal of Clinical Nutrition shows that adequate sodium and electrolyte intake is essential for metabolic health and glucose regulation.

Hydration with electrolytes also improves joint lubrication, spinal disc hydration, and muscle elasticity—key for anyone dealing with back pain, arthritis, or recovering from workouts.

🧠 Big Results from a Small Habit

This one tweak can:

• Boost your mental clarity before that 8 AM Zoom call

• Prevent bloating and afternoon crashes

• Support your weight loss efforts by improving fat burning and metabolism

• Reduce cravings by balancing your mineral levels

• Protect your joints and support recovery from your workouts

• Empower you to stay consistent, because energy equals follow-throughThanks for reading Vitamin Dee's Substack! Subscribe for free to receive new posts and support my work.

🥤 Sample Morning Routine

Try this for a week:

Before Coffee or Food:

• 16 oz filtered water

• 1 cap of BodyBio or 1 scoop of ReLyte

• 5 deep breaths, set your intention

• Wait 20–30 minutes before caffeine

Then go on with your day and notice the difference.

💬 Final Thoughts

Sis, I know you want to feel good in your body, show up strong for your family, slay your workouts, and live longer with quality. But we don’t need to overhaul everything overnight. Start with this small act of hydrating before you caffeinate.Your cells, your brain, and your body will thank you.

This is how we eliminate health disparities—one cup, one choice at a time.

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Let me know when you try it! Tag me @theblackfitlanthropist on IG and TikTok, use #HydrateBeforeYouCaffeinate so I can cheer you on.