Staying hydrated might be one of the most common health habits clients choose to start addressing in their wellness journey. If you have access to clean, filtered drinking water that is something to be grateful for - if not, finding an affordable filtration system for your home is a great place to start. The good news is that with a little intentional effort you can experience the benefits of hydration.

Why is it important to be hydrated?

We often think hydration is simply drinking enough water. In reality, hydration is about getting the right amount of life-supporting fluid inside your body’s cells in order to support daily function. Cellular hydration is crucial for whole-body health as it helps maintain cell structure, transport nutrients, regulate body temperature, and facilitate chemical reactions throughout the body and brain. In order for your cells to hydrate properly, your body requires the right balance of electrolytes especially sodium. Other electrolytes that are helpful for fluid balance, muscle contractions, and nervous system function include potassium, calcium, magnesium, chloride, phosphate, and bicarbonate.

With new research at our disposal, we recommend science-backed servings for daily sodium intake to support well-being. “A growing body of research reveals that optimal health outcomes occur at sodium levels 2-3x government recommendations”, says LMNT.

Our government’s outdated recommendation for sodium from the Federal Department of Agriculture will tell you to consume no more than 2.3 mg sodium per day when we can confidently tell you that 4-6 grams of daily sodium intake is beneficial to your health. Our government has based their restrictive daily limits of sodium on cherry-picked data in order to excuse high-sugar diets as the main culprit for cardiovascular disease and other chronic conditions.

How do I know if I am dehydrated?

Common symptoms of dehydration include low energy, sluggish digestion, dry skin, cracked lips, brittle hair, muscle cramps, dark colored urine, and more. It is a good idea to address possible dehydration and electrolyte deficiencies using one or all of the tips mentioned in this article in order to rule out other health conditions that might share these symptoms.

What can I do to stay hydrated?

Ensure your mind and body functions optimally by following these hydration tips:

Make it Count

Drinking water along with a good ratio of electrolytes will guarantee that your body’s cells can absorb water or prevent your cells from retaining to much water. There are several electrolyte supplements on the market containing sodium, magnesium, and potassium, giving you an easy and tasty way to stay hydrated. You can also take a pinch of Celtic sea salt, which is loaded with dozens of important trace minerals, with each glass of water to support your electrolyte intake.

Make it Convenient

Keeping a spill-proof, insulated water bottle with you as you go about your day is a great way to make staying hydrated easy and convenient. Even keeping a water glass at your desk, side table, or countertop can help make drinking water at home an armlength away.

Make it a Habit

Making it a habit to drink water at certain intervals during the day can help you stay on top of your hydration needs so that it becomes second nature. Set a timer to go off as a reminder throughout the day or adopt a ritual to take a water break right when you wake up or in between meals for example. Inviting a co-worker, spouse, or children to participate with you is great way to encourage a culture of well-being in your home or office.

Make it Taste Good

A common complaint about water is that it doesn’t offer much in the taste department. Adjusting to plain water can be a big adjustment if you are used to drinking sweetened beverages. To help bridge the gap, you can prioritize hydrating foods in your diet (kiwi, orange, celery, lettuce, cucumber, watermelon, etc.). If you want to add flavor to your water we strongly advise that you use fresh fruit and herbs or opt for a healthy flavoring mix that does NOT contain artificial color, flavors, or sweeteners.

Staying hydrated is an important part of a leading a healthy lifestyle and offers a host of benefits for mind, body, and beauty.

For more help making changes to improve you health, partner with a True Living Certified Wellness Practitioner or wellness coach.

References

O’Donnell, M. J., Yusuf, S., Mente, A., Gao, P., Mann, J. F., Teo, K., McQueen, M., Sleight, P., Sharma, A. M., Dans, A., Probstfield, J., & Schmieder, R. E. (2011). Urinary Sodium and Potassium Excretion and Risk of Cardiovascular Events. JAMA, 306(20). https://doi.org/10.1001/jama.2011.1729
Zahmak, M. (2013, July 2). The importance of hydration. Western Kentucky University. https://www.wku.edu/news/articles/index.php?view=article&articleid=2330