Hydration

Water

After air, water is the most essential requirement for life. Most people do not pay much attention to what they drink and only drink what they like. I’m sure you’ve heard or said, “I don’t like water.” 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. Ten minutes later, you’ll feel alive again!

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 reasonable, but the water is not as pure and the filters need to be changed often. If you must use filters, try to find the best balance between cost and effectiveness. Some filters are designed for specific contaminants, and you can get 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 its lack of 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, 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 familiar concept. We are familiar with the feeling of losing too much fluid, which can manifest as sluggishness, headaches, muscle cramps, and other symptoms. 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 around 143–145, is associated with obesity, as well as the worsening of several eye conditions, such as retinopathy and glaucoma, and 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 liter). Adequate electrolytes are necessary for good intracellular hydration and to prevent depletion. If you drink water and urinate it out right away, your cells didn’t absorb it.

Hydration Drinks

Although rehydration and hydration products are available, many of them are not research-based, contain sugar, and they are all expensive.

Based on sources I trust, here is a formula for a DIY hydration drink that is as or more effective than commercial products. It costs about 30 cents for 18 oz (half a liter) and 60 cents for 36 oz (one liter). It ends up at about 100 mOsm/L, in case you’re interested. This is called osmolalarity and it relates to the concentration of soluble salts in the water. This is the key getting water into your cells as our cells are around 300 mOsm/L (milliosmoles per liter). Some authors recommend 200 mOsm/L for maximum water absorption. However, I find this too salty to drink routinely.

The DIY solution adds extra magnesium to address deficiency. If you have a 24-ounce bottle, then just use the half-liter formula. You can flavor it with allulose, stevia, or monk fruit non-sugar flavorings if you must have it sweet. Even better is apple cider vinegar. I prefer sparkling water, even without flavor.

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

Morning Wake Up

My morning hydration blast is to use the half liter formula below and add one tablespoon apple cider vinegar. I do this every day before my first 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