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, and they are all expensive.
Based on my research, 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. It contains a high amount of 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. I prefer sparkling water, even without flavor. Some authors recommend 200 mOsm/L for maximum salt absorption. However, I find this too salty to drink routinely.
For my first bottle of the day, I add creatine (5-10 grams) to jump-start my brain. Potassium chloride is a good addition before and after a hard workout. However, some medications have a potassium restriction, so check with your doctor about this.
DIY Hydration Formulas
Half Liter
Half liter formula-
Baja Gold Fine Sea Salt 1/2 level teaspoon 1.5g
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Nutricost Mg Bisglycinate 1/2 level teaspoon 1.7g OR
0.8g Mg Chloride -
Mix with 500 mL (18 oz) water, still or sparkling
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Optional 1/8 teaspoon Potassium Chloride
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Optional 5-10 grams Creatine powder or 750mg Creatine HCL (Con-CRET)
Full Liter
Full liter formula-
Baja Gold Fine Sea Salt 1 level teaspoon 3.0g
-
Nutricost Mg Bisglycinate 1 level teaspoon 3.4g OR
1.7g Mg Chloride -
Mix with 1000mL (36 oz) water, still or sparkling
-
Optional 1/4 teaspoon Potassium Chloride
-
Optional 5 - 10 grams Creatine powder or 750mg Creatine HCL (Con-CRET)