Hydration

Hydration Isn’t Just About Water

Home Supplements Hydration Isn’t Just About Water

Hydration Isn’t Just About Water

Did you know? By the time you feel thirsty, your body's already mildly dehydrated. While water is crucial, hydration goes deeper than just chugging it all day. Let's explore the importance of water balance, electrolytes, and how food choices can keep you optimally hydrated!

Water Balance: A Delicate Dance

Imagine a daily water seesaw. Ideally, the water we lose (through sweat, urine, etc.) balances the water we consume (through drinks and food). Aim for roughly 2.5 liters (84 ounces) of daily fluid intake*. Too little fluid leads to dehydration, while too much can cause overhydration. Both extremes can impact your:

  • Daily function
  • Performance
  • Urinary health
  • Heart health
  • Digestive health
  • Brain function
  • Skin health
  • ...and more!

Electrolytes: The Key to Cellular Hydration

Water is king, but chugging plain water may not be the best way to get it where it needs to go: inside your cells. Our bodies strive for cellular equilibrium – a balance of water and electrolytes for optimal function. Without enough electrolytes in the cells, water migrates out, leading to cellular dehydration. Conversely, too much distilled water dilutes electrolytes, causing water to rush into cells and potentially burst them.

Mineralized water promotes a healthy water-electrolyte balance, keeping your cells happy and hydrated. 

 Signs You Might Be Dehydrated

  • Thirst
  • Dark urine
  • Dry mouth
  • Fatigue
  • Headache
  • Confusion
  • Lightheadedness

Hydrating Foods: Nature's Water Powerhouses

  • Vegetables: cabbage, lettuce, cucumbers, bell peppers (organic), cooked squash, zucchini, celery, fennel
  • Fruits: cantaloupe, watermelon, strawberries (organic)

Hydrating Drinks Beyond Water:

  • Soup/broth
  • Herbal tea
  • Sparkling water
  • Water infused with berries, lemon, cucumber, or flowers
  • Pinch of salt in filtered water

Supplements We Like to Support Hydration**

  • ReHydration – A homeopathic formula for increased thirst and urination. (1 dropperful daily in 1 liter of water)
  • Tri-Salts – Provides an alkalinizing blend of electrolytes (calcium, potassium, magnesium) for healthy hydration.
  • MicroMinerals – A comprehensive blend of macro and microminerals, offering a wider range of electrolytes than just sodium.
  • SpectraMin – Travel-sized electrolyte supplement sourced from the Great Salt Lake, promoting a healthy body pH balance. (1 dropperful daily in 1 liter of water)
Need a little more guidance on how to increase hydration in your daily life?

Consider working with one of our integrative health coaches to help you identify the best foods and supplements to rebalance your system. Call our office to find out more: 212-989-9828.

*The range is 2-2.7 L/day for adult females and 2.5-3.7 L/day for adult males.1

**These statements have not been evaluated by the FDA and are not intended to treat or cure any disease.


References

  1. Docherty B, Foudy C. Homeostasis - Part 4: fluid balance. Nurs Times. 2006;102(17):22. https://www.nursingtimes.net/clinical-archive/public-health-clinical-archive/homeostasis-part-4-fluid-balance-25-04-2006/
  2. Liska D, Mah E, Brisbois T, Barrios PL, Baker LB, Spriet LL. Narrative review of hydration and selected health outcomes in the general population. Nutrients. 2019;11(1):70. https://doi.org/10.3390/nu11010070
  3. Belval LN, Hosokawa Y, Casa DJ, et al. Practical hydration solutions for sports. Nutrients. 2019;11(7):1550. https://doi.org/10.3390/nu11071550 
  4. Popkin BM, D’Anci KE, Rosenberg IH. Water, hydration, and health. Nutrition Reviews. 2010;68(8):439-458. https://doi.org/10.1111/j.1753-4887.2010.00304.x