Simple Strategies for Better Hydration
We’ve all heard it many times - water is essential for life. No wonder I make this my first blog post. Water does, after all compose 55 to 60 percent of our body and is responsible for some important processes such as transporting nutrients, flushing toxins, lubricating joints, moistening the air for easier breathing, and empowering the body’s natural healing. It is the most frequently overlooked nutrient. But you never hear your doctor prescribe water for anything. We usually notice the deficiency when we’re already fairly dehydrated. As little as 1-2% drop in the body’s water content can trigger poor concentration, increased reaction time, moodiness, anxiety and fatigue. And chronic dehydration affects digestion, cardiovascular, immune and musculoskeletal issues, causes headaches and joint pain.
It’s all about balance.
To be more precise it’s the water balance and proper hydration that are essential for life. Water has to be balanced by electrolytes, which are simply electrically charged minerals responsible for directing the water and maintaining optimal fluid balance inside all of our cells. Electrical impulses carried by these minerals across cell membranes promote muscle contractions and relaxation, nerve impulses and contribute to pH balance. Some of the most common symptoms of electrolyte imbalance are irregular heartbeat, fast heart rate, fatigue, nausea, vomiting, diarrhea or constipation. When we drink large amounts of plain water, the extracellular fluid becomes diluted which creates a stress response. We strip our body of more electrolytes and become even more dehydrated.
So how do you make sure you’re getting a proper amount of water and proper amount of electrolytes?
We’ll start by figuring out how much water you really need. And to do that start tracking how much you’re peeing and what your urine looks like (Use THE HYDRATION WORKSHEET for details). Basically you want your urine to have color and you don’t want to pee more than 5 times in a day, and especially not at night. You also want to make sure the water you drink is from a trusted source or you filter your water. (This is a much greater topic, which I discuss in another post).
It’s in the salt.
Now balance the water with an addition of electrolytes in the form of a pinch of good quality sea salt or a few drops of mineral drops. I usually use a good Sea Salt. When positive ions of salt dissolve in the negative ions of water molecules, it creates a solution with an electrical charge, which is easier to absorb by the body. These are the mineral drops I use.
And lemon.
You can also add a squeeze of fresh lemon juice, which contains calcium, potassium, magnesium and phosphorus, which, when combined with the sea salt minerals, provide a balance for pH and fluid levels in the body. (But I wouldn’t feel right if I didn’t pass along my dentist’s warning to rinse your mouth after lemon water as it has potential to degrade your tooth enamel- just as any other acidic beverage- kombucha, apple cider vinegar etc.). Another simple way of hydrating is using Hydration Drink Mixes, that contain all of the above in an easy to use powder, especially for on the go hydrating needs.