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By Lesley Nickleson, RD, IFNCP
Are you drinking enough (of the right stuff) ? We all know we are supposed to drink more water, but the truth is proper hydration is about more than just drinking water. What if I told you there is a whole world of hydrating nutrients and compounds beyond plain old water. Optimal hydration requires the right type of fluids and the appropriate balance of minerals and electrolytes. As the summer heat peaks, staying hydrated becomes more important for maintaining energy levels, preventing dehydration and maintaining overall health.
Here are some ways to elevate your daily hydration and optimize your cellular function:
Tip No. 1: Go for purity: Choose Filtered Water
Opt for filtered water to ensure purity. Tap water can contain various contaminants, including “forever chemicals” or pFAS (per- and polyfluoroalkyl substances) which are resistant to breaking down the environment and may accumulate in the body tissues over time. Studies have linked PFAS to adverse health effects such as immune system suppression, hormonal disruption and certain types of cancers (Source: Environmental Science & Technology, 2020). Using a quality carbon filter can help to reduce contaminants and improve the quality of your water. Check out the EWG.org for water filter buying guidance: https://www.ewg.org/tapwater/water-filter-guide.php
Tip No. 2: Rise, Shine & Sip: Wake Up with Water
Start your day right by replenishing your body with water. This will help to kickstart your metabolism. Studies show that drinking cold water first thing in the morning can help to increase metabolic rate by 24 to 30% for a duration of 1 to 2 hours. Drinking water first thing in the morning helps to rehydrate your body after an overnight fast.
Tip No. 3: Flavor Your Water
Infuse your water with natural flavors to keep your hydration routine refreshed and enticing. This can include adding fresh fruits like berries, citrus fruits like orange, lemon or lime slices or vegetables like cucumber slices. Add some chopped fresh herbs like mint, basil, licorice root and oregano. Not only does this tip help to enhance the taste, but it may boost some essential vitamins, antioxidants and plant compounds.
Tip No. 4: Add Quality Salts: For Trace Minerals & Regulated Fluid Balance
Adding quality salts can be a wonderful way to boost nutritional value and flavor. The key is to use unrefined, minimally processed salts that contain over 84 natural trace minerals and elements. Quality salt options include Himalayan pink salt, celtic sea salts, Redmond real salt or Maldon sea salt. Start with ¼ to ½ teaspoon in 8 to 12 fluid ounces and adjust to taste. Add quality salts will help to increase electrolytes such as sodium, potassium and magnesium to support proper hydration and enhance mineral absorption.
Tip No. 5: Satisfy Cravings with Water First
When cravings or hunger arise, reach for water first. Studies have found that drinking water and staying well hydrated can reduce feelings of hunger and cravings. Dehydration can often increase food cravings as the body may mistake thirst for hunger.
Tip No. 6: Make Electrolyte Rich Fluids Part of your Hydration Routine
To truly optimize your hydration status it is crucial to replenish electrolytes in your body, especially in hot weather. Beyond adding quality salts or fruit infused waters, options like coconut water or natural spring water can provide beneficial electrolytes and minerals. You can also add electrolyte supplements or tablets like Organika brand. Electrolytes, like sodium, potassium, magnesium and calcium, play a crucial role in maintaining proper fluid balance and enabling your cells to better absorb and utilize the fluids you consume. This helps your body to function at its optimal.
General Guidelines for Hydration
Fluid needs can vary significantly from person to person, influenced by factors such as activity levels, climate and body weight. While there is no one-size fits all recommendation, one general guideline is to consume half of your body weight in fluid ounces per day. For example, a 150-pound individual would aim for around 75 fluid ounces per day. To convert this to more common units 75 ounces is equivalent to 2,250 milliliters or 2.2 liters (1 fl. oz equals 30 mL). This translates to about nine (9) - 8 fluid ounce cups per day.
It is also important to note that this fluid intake does not have to come solely from water but other fluid sources such as coffee, herbal teas, broths and juices also contribute to your daily hydration. And since cup sizes vary, a good rule of thumb is that a typical drinking glass or coffee mug holds about 1.5 cups.
Understanding Structured Water
Emerging research on structured water is revealing fascinating insights about this unique state of water. As pioneered by Dr. Gerald Pollack, structured water refers to water molecules that have a more ordered, crystalline like structure that may have important functional properties. It may more efficiently transport nutrients, waste and electrical charge in cells serving an enhanced role in cellular hydration and mitochondrial energy production. Sources of structured include water found in nature like mountain spring water or in cells of plants. Understanding structured water holds promise in understanding water’s role beyond hydration.
In Conclusion
Staying hydrated isn’t simply just about drinking water. It is about choosing purified water and including beneficial additives like salts, minerals and electrolytes. By following these tips you can beat the summer heat and maintain optimal hydration and fluid balance for your overall health and well being. So drink smarter, drink better and reap the full rewards of optimal cellular hydration.
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