Because of my physical activities (Hot yoga, sauna, cardio...) I need to hydrate.

The first thing I did was crushing a tablet of "Electrolyte Complex" in a bottle of water (which includes Sodium, Calcium, Magnesium, Potassium and Chloride).

Now I read here and there that "milk was found to be even more hydrating than plain water because it contains the sugar lactose, some protein and some fat, all of which help to slow the emptying of fluid from the stomach and keep hydration happening over a longer period. "

Also, it is said that frequently drinking a certain volume of one is more effective than drinking it all at once.

With this in mind: how can I slow down, and extend the release of such a drink?

I was thinking about chia seed, psyllium, or Xanthan, or even adding some whey.

Is anyone doing this already?