Let's Talk Hydration!

Over the last couple of months, I’ve done a series of blog posts talking through several foundational aspects to health – if you’ve been following along, thanks for sticking with me!

Today we'll wrap up this series where we'll discuss one of the most important aspects of health – hydration.

If you're new here, you can find the topics I’ve covered over the last couple of months here! 

This week let’s talk about hydration. Why is hydration so important?

Adequate hydration is crucial for:

• maintaining optimal organ function
• maintaining balance (homeostasis) in the cells
• digestion, transport, and absorption of nutrients
• temperature regulation
• brain function
• elimination of toxins
• preventing obesity

Research shows that adults who maintain adequate hydration tend to be healthier and live longer lives. 

How much water do you need?

A good rule of thumb is to aim for 1/2 to 1 oz of water per pound of body weight per day. So, for a person who weighs 140 pounds, they should aim for 70 to 140 oz of water per day.

These requirements vary by age, sex, climate, level of activity, and pregnancy/breastfeeding status. 

You can get a good sense of your hydration by the color of your urine – generally it should be light yellow to clear (keep in mind that certain supplements, like B vitamins, may change the color of your urine). 

Let’s talk water quality. 

Sadly, most tap water in the United States contains harmful contaminants at levels not ideal for optimal health. 

I grew up proudly drinking unfiltered tap water, so this concept took some time for me to wrap my head around.

These contaminants include pharmaceuticals, microplastics, heavy metals, chlorine, and fluoride… among others. 

A couple of side notes on fluoride in drinking water. Recent studies have shown that high levels of fluoride ingestion have been linked to lower IQ in children. Other studies suggest concerns with fluoride ingestion and thyroid health. Children and pregnant women in particular should limit their ingestion of fluoride. 

Check this website to see how your tap water scores.

Whenever possible, filter your water. 

There are dozens of water filter options that exist. At the very least, any filter, like a Brita, is better than nothing (although a Brita won’t remove fluoride). 

Check out this guide for the best water filter options based on your needs and budget.

Importance of Electrolytes

I’d like to share one more nugget of information that is so important regarding hydration – electrolytes!

As you drink more fluids, your electrolyte needs increase. This is especially important for people who have higher hydration demands including those who workout regularly, are pregnant/breastfeeding, or sweat frequently. (For a deep-dive on electrolytes in pregnant/breastfeeding women, check out this article by the amazing Lily Nichols.)

If you’re not consuming adequate electrolytes, you may not be adequately hydrating.

Incorporating Electrolytes 

Most importantly, eat a diet of whole, unprocessed foods sourced from farms with high quality soil (local farms will be your very best bet). Incorporating a variety of both plant and animal foods will help you meet your electrolyte requirements.

Additionally, you can easily make your own electrolyte drink following this recipe (and feel free to adjust it to taste): 

• 1 quart (4 cups) filtered water
• 1/4-1/2 teaspoon sea salt (I enthusiastically recommend Redmond brand!)
• Optional 2 tablespoons lemon juice or other fresh fruit juice
• Optional 1 tablespoon pure maple syrup

Try preparing this in a mason jar at night so you have a fresh batch each morning!

If you’re on-the-go and need a quick, easy option, my favorite electrolyte brands are LMNT (this is the gold standard!) and Nuun (a more budget friendly option). Steer clear of brands like Gatorade which are packed with harmful dyes and artificial sweeteners and flavors.

Do you have any favorite tips for staying hydrated? Let me know by emailing me at [email protected]. I'd love to hear from you!

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