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Hydration

How much water the body is holding and whether that is enough. It is measured by total body water, by urine concentration, and by blood markers of concentration such as osmolality.

13 supplements analyzed and ranked by clinical evidence.

Supplements13

Supplement Evidence

Electrolytes
Strong

Phosphate ↓2.0 mg/dL

Na/K shifts

Water retention +7%

6567 studies·14 benefits
Potassium
Strong

K loss: diuresis

K loss: +0.7

K retention: +0.3

3197 studies·17 benefits
Hyaluronic Acid
Strong

Dryness relief + hydration

Tear stability, staining

1318 studies·13 benefits
Magnesium
Strong

Higher serum Mg

Lower Mg loss

1834 studies·19 benefits
Glycerol
Moderate

Hydration↑, urine↓

Plasma volume↑, endurance↑

304 studies·5 benefits
Creatine
Moderate

TBW/ICW +0.5–2.3L

Lean mass +1–6%

1912 studies·14 benefits
Theobromine
Moderate

Renal protein loss −81%

Kidney function preserved

294 studies·12 benefits
Silica
Moderate

Dry mouth +1.2

Diarrhea duration -49%

796 studies·15 benefits
Hibiscus
Moderate

Hydration +1.6 AU

TEWL -0.7 AU

34 studies·13 benefits
Aloe Vera
Moderate

Better hydration, -TEWL

Dry-skin hydration +2.3

Better hydration, collagen

113 studies·12 benefits
Dandelion
Weak

Swelling ↓ day2

Mouth opening ↑73%

5 studies·7 benefits
Glutamine
Weak

Gut fluid/salt absorption

Less edema/water retention

+3-fold absorption

485 studies·16 benefits
Yerba Mate
Weak

Gastric emptying ~70 min

Residuals baseline by 60 min

13 studies·9 benefits