Why Hydration Matters
Every cell, tissue, and organ in our bodies require water to work properly. As a result, being adequately hydrated is essential for regulating body temperature, keeping joints lubricated, preventing infections, delivering nutrients to cells, keeping organs functioning properly, and for digestion, mood, cognitive function, and sleep.
Dehydration can contribute to headaches, weakness, fatigue, brain fog, urinary tract infections, constipation, sleeplessness, muscle aches and cramps, decreased immunity, heart disease, type 2 diabetes, acid reflux, and dementia.
My Experience
When I'm not well hydrated, my pain is worse and I have more of it, I feel foggy, I'm more likely to faint, I have trouble falling asleep, the quality of my sleep is worse, my cognitive function goes downhill, I get a headache, and I'm just a mess.
When I'm Struggling
Interestingly, I often find that when I'm utterly exhausted or not feeling well, I struggle to drink water. When this happens, I focus on consuming hydrating foods, which I tolerate better under these circumstances, especially super juicy pluots, peaches, watermelon, cucumber, and green juices.
Water Quality
Drinking filtered water is important to avoid consuming contaminants. The problem with filtered water, however, is that in addition to eliminating unsafe chemicals, it also gets rid of healthy minerals that our bodies need for optimal function. The solution is to add minerals back to our water either with trace mineral drops or salt.
Water Filter Options
Choosing the right filter is very important, and the right filter for you may change depending on where you live. The Environmental Working Group is a good resource for choosing your filter.
- •Reverse osmosis (this is what we have at home)
- •Berkey (this is what we used before we had reverse osmosis, and we bring our Travel Berkey on trips when we have our car)
- •Carbon filter pitchers
Carrying and Bottled Options
- •Spring water is an excellent option. It can be purchased in some areas of the country that have access to pure springs and usually comes in glass multi-gallon jugs.
- •It's preferable to carry your drinking water in a glass or stainless steel bottle instead of plastic.
- •It's best to avoid drinking plastic-bottled water, which often contains microplastics, and of course is terrible for the planet.
How Much to Drink
Some people recommend drinking 8 cups of water per day, but to my knowledge, that number isn't based on any actual science. Another formula to consider is to drink half your body weight in ounces of water per day, but that's still not a perfect calculation.
Customized Approach
Determining how much water each individual should consume needs to be a customized approach, with the amount likely changing for each person from day to day, week to week, season to season. It's important to take into account your daily activities, how much you sweat, what you're eating, your health, the medications you're taking, whether you're in a dehydrating environment or season, etc.
It's important to learn to listen to your body, to incorporate water and hydrating foods strategically throughout your day, and to make changes based on how you're feeling and the nuances of your day.
Good Rule of Thumb
A good rule of thumb to assess whether we're drinking enough water and sufficiently hydrated is to make sure we're peeing at least every 2-3 hours and that our urine is pale yellow.
Salt for Hydration
Sodium is an essential electrolyte that helps to deliver water to your body's cells, making sodium key to optimal hydration. Diets that are too low in sodium can increase your risk of dehydration.
Quality Salt Choices
I opt for Pink Himalayan Salt and Sea Salt, rather than table salt, because these unprocessed (or minimally processed) salts contain trace minerals, which are important for our bodies to function optimally. Table salt, on the other hand, is highly processed, which strips the salt of any minerals, and it contains anti-caking agents that are used to prevent clumping.
My go-to salts are Terrasoul Pink Himalayan Extra Fine Salt, Sherpa Pink Himalayan Course Salt, and Maldon Sea Salt Flakes.
Hydration Supplements
Top Recommendations
- •Sakara's Beauty (Trace Mineral) Drops. I notice a huge difference when I add these drops to my water, including improved levels of hydration and an overall improved sense of wellbeing. They've been discontinued, so I use the bottles I stocked.
- •SaltStick electrolyte capsules. I've used and benefitted from these for years.
- •Klaraylite is another option that looks good, though I haven't tried it yet.
LMNT
I use LMNT for electrolyte support.
Caution
If you search for different products, make sure to check that the manufacturer complies with current Good Manufacturing Practices (cGMP). You can look on the product's label or labeling or contact the company to inquire.
Whenever possible, avoid ordering supplements from Amazon, which has been known to sell adulterated products. If you do order from Amazon, make sure the product is coming directly from the company.
Hydrating vs Dehydrating Foods
Consuming a diet focused on hydrating foods, rather than dehydrating foods, will…no surprise…help to keep you hydrated and feeling good! This doesn't mean that you can never eat dehydrating foods - but when you do eat them, try to balance them out by also increasing your intake of hydrating foods and/or water.
Hydrating Foods
Vegetables, fruits, herbs, juices, smoothies, chia seeds, soup
Dehydrating Foods
Grains (rice, pasta, bread, crackers, etc.), flour (baked goods, etc.), most processed foods
Favorite Hydrating Tips
Quick Hydrating Snacks
- •Burpless or English cucumber dunked in olive oil and pink Himalayan salt.
- •Green juice with a mix of cucumber, celery, ginger - maybe some carrot, leafy greens, turmeric.
Smart Additions
- •Add chia to juices, smoothies, water, etc.
- •Add Himalayan salt or sea salt to smoothies.
- •Keep bowls of Himalayan salt or sea salt around the house and a container of salt in the car.
Hydration and Exercise
Dr. Andy Galpin's Formula
Physiology expert Dr. Andy Galpin recommends dividing your bodyweight in pounds by 30, and taking the resulting number as the amount of water in ounces you should consume every 15 minutes of exercise.
Adding extra salt, trace minerals, and/or electrolytes may also be beneficial to consume.
Lifestyle Factors
Having an awareness of how lifestyle factors affect your hydration levels can help you plan accordingly to ensure you optimize your hydration status. When it's impossible to avoid dehydrating lifestyle factors, make sure to boost your hydration through whatever means available to you.
Hydrating Factors
Humidifier
Dehydrating Factors
- • Heater, air conditioner, dehumidifier
- • Electronics, cars, planes, trains
- • Office buildings, airports
- • Some medications (antacids, laxatives, diabetes drugs, diuretics, antihistamines, blood pressure medications, chemotherapy)