Best way to beat dehydration and restore electrolytes

Looking for good advice on how to restore proper hydration. I'm chronically dehydrated from chronic coffee use. My urine is almost always clear but i have very low tolerance for any electrolytes. 50mg of magnesium or 1/8 tsp of sodium make me run to the bathroom. I have troubles with constipation, energy, brain fog, etc. and I'm looking to restore my electrolyte balance.

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