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Hydration is a crucial yet often overlooked aspect of health and well-being. It exists on a spectrum from clinical dehydration to optimal hydration. Many people unknowingly suffer from subclinical dehydration, mistakenly believing that drinking water alone is sufficient for proper hydration. While water is vital, it’s only part of the equation.
Minerals, electrolytes, and our modern environments also play significant roles and determine where we sit on the hydration spectrum. Most individuals don't drink enough water, lack adequate mineral intake, and live in conditions that promote dehydration. As a result, many spend their lives in a constant state of mild dehydration, unaware of how much better they would feel if truly hydrated.
This leads to the important question: how to keep hydrated?
The Science of Hydration
Hydration involves maintaining adequate water levels in the body, not just in terms of water retention, but also the flow of water in and out of each cell. Insufficient water movement between intracellular and extracellular spaces impairs the electrical impulses essential for cellular communication. This disruption in water flow contributes to the symptoms of dehydration.
In the body this most noticeably shows up as fatigue, headaches, thicker blood and brain fog. When hydration is compromised, body wide enzymatic function is largely down regulated. This presents as a sluggish feeling as every metabolic process is now happening at a much slower rate.
How to Know If You’re Hydrated?
Many of us have been taught that clear urine indicates proper hydration, while yellow urine suggests a need for more water. While this is a useful guideline, it doesn't tell the whole story. When you’re optimally hydrated you feel energetic, waking up refreshed and maintaining stable energy throughout the day that doesn’t wax and wane.
Other signs of adequate hydration include easy and well-formed bowel movements, glowing skin, clear thoughts, and the ability to concentrate.
In contrast mild dehydration can manifest as lack of focus, low energy, fatigue, long recovery times from exercise, dry mouth, bad breath, muscle cramps, constipation, sunken eyes, pale skin, more pronounced wrinkles, and difficulty focusing and reduced productivity.
The secret to being hydrated is pairing water intake with electrolytes.
More Than Water: Why Are Electrolytes Important?
Electrolytes are minerals that dissolve in water and carry an electrical charge, essentially "activating" water to perform its biological functions. They facilitate electrical signaling throughout the body and are crucial for various functions, including regulating nerve and muscle activity and maintaining proper pH levels.
So, how do electrolytes hydrate you? They are essential for regulating fluid balance, the core of hydration. Without electrolytes, water is more likely to be excreted through the urine instead of being absorbed into cells, saturating them.
The eight major electrolytes are magnesium, sodium, chloride, calcium, potassium, phosphate, sulfate, and bicarbonate. Often overlooked are the micro electrolytes, also known as trace minerals, which are equally important for hydration.
Water contains low levels of electrolytes, which are primarily obtained dietarily. The consumption of dietary electrolytes has declined dramatically in recent decades. This is due to the fact that the health of the soil where food is grown directly affects the mineral content of the food we eat. Unfortunately, global soil health is deteriorating, making food less nutritious than it was 30 years ago. Achieving proper hydration requires a balance of water and electrolytes, which is challenging to obtain from diet alone.
How We Become Dehydrated
Activities that cause excessive sweating such as intense exercise, sauna sessions or hot yoga, result in the loss of both water and electrolytes making them obvious culprits of dehydration. Illness, prolonged exposure to the sun, and humid environments are also top contributors.
Less commonly discussed are the environmental factors that contribute to dehydration. Since electrolytes are minerals, they serve multiple functions beyond hydration. The "burn rate" of minerals refers to how quickly they are used up, and our modern lifestyles up-regulate the burn rate, depleting these minerals and leaving insufficient amounts for proper hydration.
Three Uncommon Factors Impacting Hydration:
- The Light Environment: Artificial light, particularly blue light and LEDs, causes our cells to release water and disrupts its flow throughout the body.
- Stress: Stress depletes key electrolytes and can lead to imbalances.
- Anxiety: Anxiety can slightly increase breathing rate, resulting in greater water loss.
It’s conservatively estimated that around 75% of people are chronically dehydrated. A simple solution to address this is to restore electrolyte levels through supplementation while maintaining adequate water intake. This approach can quickly improve how you feel, boosting your energy and overall well-being.
Hydration Supplements
Classic hydration drinks like Gatorade and Pedialyte have long been popular, and more recently, the market has seen an influx of electrolyte powders and hydration supplements.
However, many of these products, including the well-known classics, fall short by not providing the full spectrum of electrolytes. At best, they include only four of the major electrolytes (sodium, potassium, calcium, and magnesium) and often contain added sugars, artificial sweeteners, natural flavors, and dyes—ingredients that can counteract their benefits.
To ensure optimal cellular hydration, it's best to choose a supplement that includes all eight major electrolytes along with trace minerals, and without unnecessary additives.
Our nutritionist recommends these top products for replenishing electrolytes: Concentrace for daily support, Hypertonic Pure Marine Solution for a quick boost or correcting deficiencies, and isolated magnesium to enhance the effectiveness of other electrolytes.
Concentrace
Concentrace Drops are the top choice for daily hydration support. They offer a comprehensive mineral profile in the natural ratios found in nature, sourced from Utah’s inland sea rather than synthetic labs. Simply add 10 drops to 1 liter of water or your favorite beverage for daily hydration. For optimal results, use 1 to 3 times a day.
Hypertonic solution
Hypertonic Pure Marine Plasma is the fastest way to achieve cellular hydration. This 100% natural, marine-sourced electrolyte complex is ideal for rapid electrolyte replenishment. It is particularly recommended during periods of excessive sweating, such as intense physical activity, sauna sessions, or exposure to hot and humid environments. Additionally, if you’ve been under stress, recovering from illness, or dealing with chronic dehydration, this supplement helps quickly rebuild electrolyte stores and improve how you feel. It is recommended to use daily for at least 30 days initially.
Magnesium
Magnesium is an isolated electrolyte with an exponentially high burn rate in our modern environment, leading to a significant increase in its demand over the years. Maintaining optimal magnesium levels is crucial, as it supports the proper functioning of all other electrolytes in the body. Supplementing with magnesium can be an effective way to quickly address and correct electrolyte imbalances.
Achieving optimal hydration goes beyond simply drinking water. It requires a balanced intake of electrolytes to support the body's complex processes. By understanding the roles of electrolytes, recognizing the signs of dehydration, and choosing effective supplements you can maintain proper hydration and enhance your overall well-being. Remember, a well-hydrated body is a more energetic and healthier body, so stay informed and make hydration a priority in your daily routine- you’ll feel it instantly!
