Hydration and Health: Is Water Enough?

A hot day in the sun, whether you're working or enjoying your favorite outdoor activity, often leads to a familiar sensation: thirst. When you feel thirsty, your natural instinct is typically to reach for a refreshing drink. Ideally, that choice would be water, as it is the best option for quenching thirst. Unfortunately, many of us opt for beverages based on flavor, usually those high in sugar, which may leave us feeling unsatisfied and not properly hydrated.

Dehydration often goes unnoticed until the symptoms disrupt our daily lives. Being dehydrated can negatively affect the way we feel, causing fatigue, brain fog, and headaches. And if we are consistently not hydrated properly, it can lead to more serious health issues such as UTIs, kidney stones, constipation, and more.

While drinking enough fluid is key to helping us feel our best, there is not enough emphasis on the importance of hydration at a cellular level, when there is enough fluid in the cells to allow them to do their job.  Cellular hydration refers to the condition in which cells have sufficient fluid to maintain their shape and function effectively within the body’s systems. The body is designed to maintain a balance between the fluid inside the cells and the fluid in the surrounding space. Achieving this balance requires more than just water; electrolytes play a crucial role in regulating osmotic pressure, which helps the cells manage fluid distribution across their membranes. I know, it sounds so scientific, and maybe that's why most people don't know or understand what true hydration looks like.

Daily water intake requirements vary greatly depending on activity level, climate, age, chronic health issues, gender, illness, bowel movement consistency, and other individual factors. It’s important to note that too much water, however, can actually begin to deplete important minerals and other elements necessary for healthy cell function. A healthy diet, along with helpful supplements, can help to replenish electrolytes in the body. Some foods that offer hydration support are melons, cucumbers, oranges, grapes, bananas, celery, spinach, sunflower and pumpkin seeds. Eating plenty of fruits and vegetables like these can help ensure you are getting the proper amount of electrolytes.

The following is a list of the most important elements to help a body stay in a balanced state of hydration:

• Sodium – Maintains fluid balance and supports nerve and muscle function

• Potassium – Essential for proper heart, nerve, and muscle function

• Chloride   - Helps support proper blood volume and pressure, nerve support, and helps maintain pH balance

• Magnesium – Helps regulate pH balance, fluid levels, and nerve and muscle function

• Calcium – Supports strong bones and teeth, as well as nerve, muscle, and heart function

• Phosphate – Necessary for healthy bones and teeth, supports cellular energy and function

• Bicarbonates – Essential in maintaining pH balance and the transport of ions, and muscle repair

Symptoms of electrolyte imbalance can include:

• Muscle weakness or cramps

• Irregular heartbeat

• Headaches

• Fatigue

• Confusion

I want to encourage you to take hydration seriously and begin to make better choices with your hydration and health. I know it’s not always easy to make changes, but making simple adjustments to your diet, such as adding more fruits and vegetables while cutting out sugary drinks, is easy when you are motivated to feel better and function at your best.

If you choose to supplement with an electrolyte product, I encourage you to use one that has little to no sugars, especially artificial ones. Stevia seems to be in many products these days, but research has shown that for some people it can interfere with hormone production, lower blood sugars and blood pressure, and act as a diuretic. It can also interact adversely with some medications, so it’s important to discuss it with your doctor.

Many people have found that using an unrefined real salt is all they need to feel better and stay hydrated. They do this by adding a pinch of it to their water, sometimes with an added squeeze of lemon. It takes a little getting used to the flavor of salt in the water, but I have found it to do the trick, especially on hotter days when I have been sweating a lot.

(Here is a link to a product I have been using for about 6 months, and I am noticing a great difference in my hydration levels while actually drinking less water, and feeling less thirsty throughout the day.) --> Buoy

I am not an affiliate and earn no money for sharing this link.

Mental Health Motivation: The Mind-Body Connection

Proper hydration is essential for maintaining cognitive function. Dehydration can cause difficulties in concentration and memory recall, making tasks appear more challenging. Staying well-hydrated supports mood regulation, reduces irritability, and fosters a more positive outlook. Adequate hydration enables the body to better handle stressors and contributes to improved sleep, which is crucial for overall emotional and mental well-being.

Make the choice today to make better choices with your hydration and health so that you can reap the benefits for your overall well-being.

*Disclaimer: The information shared here is for informational purposes. It should not be taken as medical advice. Always do your own research and make choices that are best for you.