Hydration

Water

After air, water is the most essential substance for life. However, most people do not pay much attention to what they drink, only consuming beverages they like. I’m sure you’ve heard or said, “I don’t like water.” However, proper hydration can significantly impact how you feel. The next time you feel sluggish in the afternoon, try drinking half a liter of the hydration formula below. You’ll feel alive again in ten minutes!

Purification

Clean water is essential. The best way to ensure its cleanliness is to purify it yourself. I prefer distillation and use the H2O Labs distiller pictured here. Reverse osmosis is also a good option, but the water is not quite as pure and the filters need to be changed periodically. If you use filters, try to strike the best balance between cost and effectiveness. Some filters are designed for specific contaminants. You can obtain a free water report to determine which contaminants are present in your water supply. See the link below.

One common complaint about purified water is that it lacks minerals. This is true. However, it’s easy to add minerals back to the water or take mineral supplements. First, purify your water to ensure it is clean, and then add the minerals back in. Check out Dr. Dan’s DIY hydration formulas below.

Under-HYDRATION

The difference between underhydration and dehydration is rarely discussed. Dehydration is a well-known concept. We are familiar with the feeling of losing too much fluid, which can manifest as sluggishness, headaches, and muscle cramps. We know when we are dehydrated.

Underhydration, however, is much sneakier. Many of us — likely most — do not drink enough water daily. We experience mild dehydration so often that it becomes normal to us. Yet underhydration, with serum sodium levels of around 143–145, has been linked to obesity, as well as to the worsening of several eye conditions, including retinopathy and glaucoma, and to heart disease. Underhydration is a serious issue. A reasonable daily intake recommendation is about two liters (or thirty-six ounces) for most men and slightly less for most women. With exercise and in hot weather, this amount should increase by at least another 18 ounces (half a liter). Adequate electrolytes are necessary for good intracellular hydration and to prevent depletion. If you drink water and urinate it out immediately, your cells haven’t had time to absorb it.

Hydration Drinks

Although rehydration and hydration products are available, many of them lack a research basis, contain sugar, and are expensive.

Based on trusted sources, here is a recipe for a homemade hydration drink that is as effective as commercial products, if not more so. It costs around 30 cents for 18 oz (half a liter) and 60 cents for 36 oz (one liter). It ends up at around 100 mOsm/L, in case you’re interested. This is called osmolarity and relates to the concentration of soluble salts in a volume of water. This is key to getting water into your cells because our cells are around 300 mOsm/L. Some authors recommend 200 mOsm/L for maximum water absorption. However, I find this too salty to drink regularly.

The DIY solution adds extra magnesium to address deficiency. If you have a 700-ml bottle, use the half-liter formula. If you prefer a sweet flavor, you can use allulose, stevia, or monk fruit non-sugar flavorings. Even better is apple cider vinegar. I prefer sparkling water, even unflavored.

Potassium chloride is a good addition before and after a hard workout. However, some medications have a potassium restriction, and it’s possible to consume too much potassium. Therefore, check with your doctor about this, and do not add potassium to every bottle.

Morning Wake Up

My morning hydration routine involves mixing the 500-ml formula below with one or two tablespoons of apple cider vinegar. I do this every day before my first cup of coffee.

DIY Hydration Formulas

$ 0

30 per half liter

Monthly

Baja Gold Fine Sea Salt 1/2 level teaspoon 1.5g
Nutricost Mg Bisglycinate 1/2 level teaspoon 1.7g OR
0.8g Mg Chloride
Mix with 500 mL (18 oz) water, still or sparkling
Optional 1/8 teaspoon Potassium Chloride
Optional 5-10 grams Creatine powder
or
750mg Creatine HCL
(1 scoop CON-CRET)

Half Liter

$ 0

60 per liter