Hydration is Not as Simple as Drinking Fluids
Hydration isn’t just about drinking water or fluids, but also the introduction of electrolytes necessary for the body to operate properly.
With adequate hydration, the body can regulate fluid volume, nerve impulses, muscle contractions, brain and organ function, blood pressure, heartbeat, energy levels and more.
The entire human body is about 66% water.
Our bones are 22% water,
muscles are 76%,
blood is 83%,
lungs are 90%,
and our brains are 95% water.
As important as hydration is, it is not a subject ever taught to me at any public academic level. Throughout life, all I recall learning is, “aim for 8 glasses of water a day.” I suspect that the majority of Americans neither understand “true” hydration nor make it a priority.
In fact, according to “10 Reasons Why Hydration is Important,” 75% of Americans are chronically dehydrated. Symptoms of dehydration may occur when the body loses fluids faster than they are taken in, indicating that the body cannot operate properly. If your urine is dark, if you have dry mouth, constipation, or frequent headaches or are tired, you may be dehydrated.
Being dehydrated by just 2% impairs performance in tasks that require attention,
psychomotor, and immediate memory skills: cognitive function.
What Constitutes “True” Hydration?
To remain hydrated, our bodies require seven key electrolytes:
- Bicarbonate
- Calcium
- Chloride
- Magnesium
- Phosphorous
- Potassium
- Sodium
About Electrolyte Imbalances
The most common electrolyte imbalances occur with potassium and sodium and doctors often look for nausea and vomiting, confusion, weakness and irregular heartbeat.
Some people may need more electrolytes than others, especially those who:
- sweat a lot
- are recovering from a bout of diarrhea or vomiting
- do strenuous exercise for long periods
- have a health condition or medication that impacts electrolyte levels
Some people turn to sports and electrolyte drinks and tablets, but beware of sugar content.
Benefits of Being Well Hydrated
There are many healthy benefits of being well-hydrated:
- Stronger jaws, hips and bones, as alkaline blood leaves minerals in the bones (especially important for post-menopausal women)
- Abundant energy
- Better performance in sports and exercise
- Minimal physical fatigue and faster recovery
- Optimal cognition and memory
- Better mental state/mood
- Heat stroke prevention (While limiting time spent in high heat is key to preventing heat stroke, hydration helps the body stay cool.)
Hydration Needs Vary
Everyone’s fluid needs fluctuate with their circumstances, activity levels and environment. The one size fits all advice of “drink 8 glasses of water a day” is a generalization.
- Some individuals may have a medical issue that restricts the amount of fluid they should consume on a daily basis, while others may need to increase their fluid intake, such as people with kidney stones or hypercalcemia.
- Some individuals exercise intensely and/or for long durations, and some work or are active outdoors in excess heat.
- While thirst is the primary driver for fluid intake, by the time we are thirsty, we are no longer properly hydrated.
- Thirst is often confused with hunger. Feeling hungry? Drink water. It may provide a feeling of fullness and contribute to a healthy weight-loss plan.
Optimizing Hydration is a Matter of Timing
Hydration is not just about the quantity of water we drink, but also electrolyte content and timing.
The body doesn’t want electrolytes just at mealtime, but rather throughout the course of the day. It makes sense then to sip throughout the day. To help, consider scheduling intentional consumption at the top and bottom of each waking hour, or on the quarter hour, for example.
Avoid drinking many fluids during meals to avoid diluting the digestive enzymes and hydrochloric acid necessary for good digestion. Also avoid “chugging” large volumes of fluids, as doing so triggers the body’s protective bolus response in which the body excretes the majority of the fluid.
To avoid the introduction of microplastics into the body, try to drink from glass rather than plastic bottles. (Stainless steel is not advised because metals attract Electro-Magnetic Fields (EMF) that may alter water structure at a cellular level.)
In addition:
Hydrate with electrolytes upon waking each morning:
After we’ve been asleep for (hopefully) 7-9 hours, we wake up dehydrated. Our bodies have been hard at work detoxifying and repairing tissue and need electrolyte and water replenishment upon waking. As soon as you get up, reach for a glass of purified water with electrolytes added to start your day with energy and fuel.
Preload electrolytes before a workout or strenuous activity:
When you exercise, your body is releasing water, electrolytes, and toxins through sweat. Your body is also using a lot of electrolytes to contract your muscles and create energy for movement. So loading up on electrolytes before you work out, not just during the workout or afterward, can help you perform better and maintain adequate hydration. Of course, make sure you’re still replenishing those electrolytes after you cool down too.
Prevent “keto flu” or fatigue during fasting periods:
Adding electrolytes to your water throughout the day can help you feel more energized and alert while doing intermittent fasting. It can also help prevent the “keto flu,” symptoms like constipation, headache, halitosis, muscle cramps, diarrhea, and general weakness when transitioning into ketosis (burning fat for fuel instead of glucose) on a keto diet. Your body needs extra electrolyte and hydration support during this time, especially sodium and potassium.
Sourcing Electrolytes
If you’re eating a varied whole foods diet, you’re likely getting electrolytes and minerals. But odds are you still aren’t getting enough, especially if you’re active. Once you start adding electrolytes to your water or other beverages, you might notice more energy and other benefits. Your body is providing you feedback. Keep it up!
While whole foods can help meet the daily RDI, pure mineral spring waters can be a wonderful carrier of electrolytes, but who has a natural spring in their backyard?
Why Tap Water Isn’t Good Enough
Beyond issues of contaminants and impurities, U.S. tap water contains, on average, only ~1% of the RDI of four minerals: calcium, copper, magnesium and sodium.
Improving Your Tap Water
First, acquire purified water. If you haven’t yet seen this primer, check out Why the Quality and Quantity of Your Water is Vital to Your Health. The article briefly introduces reverse osmosis, steam distilled water, active charcoal carbon filters, and multi-stage home water filtration systems.
To help with any upcoming purchase decisions, the March 2024 Newsletter will include some important information on water purification systems with various filter materials at multiple price points.
Next, add ionized electrolytes. For simplicity and low cost, consider adding a microplastic-free salt, i.e. Himalayan Pink Salt or Real Salt (from the Great Salt Lake in Utah) or liquid electrolytes from ancient seas where plastic pollution is not prevalent, i.e. Utah Sea Minerals:
For your consideration, I have been experimenting with Hyland’s BioPlasma 12-in-1 Cell Salt and finding it helpful.
Consider these Complementary Articles
Beyond Alkalinity: Hydrogen is Healing!
Structured hydrogen water has anti-oxidative, anti-inflammatory, and anti-aging effects and improves inflammation, asthma, Alzheimer and Parkinson, rheumatoid arthritis, and diabetes.
Hydrate for Bone Growth
Hydration is not about alkalinity or how much water you drink. Let’s explore water systems to ensure each of us can acquire true hydration and bone-building water within our individual budgets and lifestyles.