You’ve probably heard different messages about hydration. “Drink half of your weight in ounces each day.” “Drink until your urine is clear.” “Only drink filtered water.” “Drink reverse osmosis water.” “Drink alkaline, hydrogen, or structured water.” So, what is correct? First, a disclaimer: check with your doctor or licensed healthcare professional for specific recommendations for your healthcare needs. Your daily intake needs depend on factors such as the medications you’re taking, your health conditions, activity levels, the weather (if you spend a lot of time outdoors), and more.
This is a broad overview of hydration: what it means and why it is important to be adequately hydrated.
Hydration means that our cells are absorbing water properly. Our body is primarily made of water. The water supports our cells to perform their functions, including managing temperature, lubricating joints, carrying nutrients/oxygen, flushing toxins, and protecting organs. It impacts everything from energy and digestion to mood and focus, while dehydration may cause headaches, fatigue, constipation, and poor concentration. Staying hydrated helps us regulate our body temperature. It also supports detoxification, peak physical performance, energy, weight loss/weight management, brain performance, and digestive and kidney functions. It promotes healthy joints, heart, and skin, and helps prevent headaches and more serious issues like kidney stones, constipation, and heat illness. So how do we hydrate?
Drinking water is one part of the process, but drinking water alone will not hydrate our cells. Our cells need electrolytes (like sodium, potassium, and chloride) and minerals (like magnesium, calcium, phosphorus, and bicarbonate) to absorb water. We can get these electrolytes and minerals from our food and/or supplementation. For optimal hydration, we should include hydrating, electrolyte-rich foods like cucumbers, grapes, watermelon, celery, leafy greens; and healthy fats (e.g., avocado with spinach) or Vitamin C (e.g., citrus with iron-rich foods); and include probiotic fermented foods (like yogurt, kimchi) to support gut health, plus fiber-rich whole grains and legumes to help with water retention and nutrient uptake, along with some mineral-rich salt to aid water absorption. Drinks like coconut milk and bone broth are also very hydrating to our cells.
What are some signs you may be mildly dehydrated and need to give your hydration levels some attention?
- thirst (first signal)
- headaches, dizziness, or lightheadedness, especially when standing
- dark colored or foul-smelling urine, and less frequent urination
- dry mouth, skin, or lips (lips and mouth may also feel sticky)
- feeling tired, sluggish, or fatigued
- muscle cramps, bad breath, food cravings (especially sweet)
These are signs you need to drink some water and provide your body with the proper electrolytes and minerals so it can use that water. The next time you notice any of the above symptoms, or you’ve been drinking a lot of water but still feel thirsty, try adding in some electrolytes.
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