The Guide to Hydration and Health

Staying hydrated is essential for your health and fitness goals because if you're dehydrated life kind of sucks. Headaches, stomachaches, muscle soreness, low energy, and a million other negative symptoms are likely if you don't have enough water, BUT, it's not just water that we need. We also need electrolytes so our body can absorb the water into our cells and transport it efficiently. This article will explain everything you need to stay hydrated including water and electrolytes that most people overlook.

Hydration

To know if you're dehydrated, use the chart below to review urine color to assess hydration level. I recommend drinking one liter of water before lunch time to ensure your digestion is working throughout the day. Stay hydrated but avoid excessive water intake without electrolyte replenishment.

What Are Electrolytes?

Electrolytes play a vital role in our health, helping regulate hydration, support muscle function, and even affect sleep and digestion.

Electrolytes are minerals that carry an electrical charge that our bodies need for every single function of metabolism, and without them we experience negative symptoms like fatigue, inability to lose weight, hair loss, hormone imbalance, and decreased immune system. Additionally, electrolytes are important for digestion. They help break down food and absorb nutrients effectively, ensuring you get the most from your meals.

There are 4 critical electrolytes that we need in larger amounts: Sodium, Potassium, Calcium, Magnesium. Every cell in your body requires sodium and potassium to bring nutrients into and out of the cells. They help to maintain fluid balance, support your adrenals and thyroid, and help you turn food into energy. Calcium and magnesium are essential for muscle contraction, including the muscles of your digestive system.

How Much Do You Need?

The required amount of electrolytes varies based on factors such as age, activity level, and overall health. During summer months or periods of increased activity, it's important to ensure you're getting enough sodium because athletes can require 450-700 milligrams of sodium per hour during endurance activities

Here are general recommendations for daily electrolyte amounts:

• Sodium - 2,000mg

• Potassium - 4,000 mg

• Calcium - 1,00mg

• Magnesium - 400mg

However, what's more important than total amounts is the ratio of each electrolyte. The ratios between sodium, potassium, magnesium, and calcium are critical for maintaining fluid balance, nerve function, muscle contraction, and overall health. Imbalances in these ratios can disrupt physiological processes, often more significantly than absolute amounts alone.

Potassium > Sodium

We want more Potassium than Sodium, with benefits shown at 2:1 or even 5:1 ratios of more potassium than sodium. Sodium increases blood volume and vascular resistance, while potassium promotes vasodilation and sodium excretion. A lower intake of potassium can contribute to high blood pressure. Insufficient sodium can contribute to low blood pressure, fatigue, muscle cramps, and dizziness.

If you eat mostly processed foods, your intake of sodium likely far exceeds your potassium, which is unhealthy and impairs proper function of your body. If you're highly active, you likely lack sodium, or both, and should prioritize electrolyte replenishment. Identify which type of person you are.

Calcium > Magnesium

We want more Calcium than Magnesium, with an ideal ratio around 2:1 or even 3:1 of more calcium than magnesium. Too much magnesium and not enough calcium can cause weak bones and muscle weakness, but this is less common. Many people are deficient in magnesium because only ~30-40% of dietary magnesium is absorbed and processed foods are generally lower in magnesium. Low magnesium impairs over 300 enzymatic reactions, including those for heart rhythm and glucose control, and can cause muscle cramps, fatigue, and irregular heartbeat. Since low magnesium can cause hypertension and insulin resistance, it's critical to ensure you're getting enough.

I recommend a hair mineral analysis test as this can help you identify which nutrients your body has difficulty absorbing and adjust your nutrition habits accordingly.

Natural Sources of Electrolytes

Here are some excellent sources of the electrolytes our bodies need.

Sodium

When looking for a good salt, consider one high in other minerals besides sodium. For example, this Baja sea salt has higher amounts of potassium, magnesium, and calcium than more popular salts on the market.

Did you know different salts are healthier than others? This is one example where such a minor change as choosing a different salt can dramatically impact your health.

Potassium

Nearly all fruits and vegetables contain potassium and most lean proteins also contain potassium, so if you eat a diet of whole foods you likely consume enough potassium. However, if you increase your consumption of processed foods then you'll want to increase your potassium intake to balance out the additional sodium consumed from the highly processed foods.

Top food sources:

• Potato: ~650mg

• Avocado: ~485 mg

• Banana: ~422 mg

• Salmon: ~628 mg

• Yogurt: ~573 mg

Magnesium

The master food for magnesium is pumpkin seeds. I eat these every day either in oatmeal or cottage cheese because they have a lot of magnesium. I also take a magnesium glycinate supplement to ensure I'm not deficient.

Top food sources:

• Pumpkin seeds: ~535 mg

• Almonds: ~270 mg

• Cashews: ~292 mg

• Black beans: ~160 mg (cooked)

• Dark chocolate (70-85%): ~176 mg

Calcium

Most people don't have to worry about calcium deficiency, but if you avoid dairy or are a postmenopausal woman, then giving calcium some focus is necessary to ensure your bones stay strong.

Top food sources:

• Yogurt: ~415 mg (low-fat)

• Cheese (e.g., cheddar): ~721 mg

• Milk: ~300 mg

• Tofu (calcium-set): ~350 mg

• Sardines (with bones): ~382 mg

To learn more about micronutrients and the body's requirements, check out this article.

Daily Electrolyte Drink Recipe

A homemade beverage can easily replace lost minerals. A simple recipe involves mixing water with a pinch of salt (sodium) and a splash of lemon juice (potassium), providing you with hydration and essential nutrients. Consider drinking an electrolyte drink daily like the recipe below.

Final Thoughts

Understanding the importance of electrolytes is crucial for your hydration, muscle function, and overall health. By learning about their sources and monitoring your intake, you can enhance your performance and well-being.

Consider a hair mineral analysis test to identify any deficiencies and tailor your diet accordingly. Remember, while supplements can be beneficial, real foods and natural salts are the best sources of these essential minerals.

Stay hydrated, but do not forget about your electrolyte balance. Embrace a diet rich in these vital nutrients, and your body will reward you with better health and vitality!

Hope this helps! Tom