Hydration Optimization

Written By Amelia Power

Hydration is an essential part of life, required for many body processes that take place daily. After all - it is a macronutrient! It can often be an overlooked missing piece from health concerns we may be experiencing and become easy to deprioritize. On average, women should be getting around 11.5 cups of water daily (92 fl oz) and men 15.5 cups of water daily (124 fl oz). However, if we want to optimize our health and the quality of water we drink, there are several other factors to consider. Making some small changes to your daily water intake can have huge positive downstream health effects. These points are especially important to consider during the hot summer months when we spend a lot of time outdoors in the sun, and sweating.

Proper hydration helps:

  • Enzymes work better

  • Transport in and out of cells

  • Removal of water-soluble toxins and/or the conjugates of Phase II transformation is reliant on hydration

  • Water is the solvent that carries toxins out through our urine, stool, and sweat

  • Digestion and regular bowl movements 

  • Blood pressure

  • The movement of the lymphatic system (crucial to immune health)

  • Kidney function and filtration

Unfortunately, while tap water is “safe” to drink, US tap water can contain heavy metals, chemicals and harmful contaminants, and this can vary based on location. I would always recommend selecting a high quality water filter as a first step towards better health. A post I made several months back goes into further detail around water quality and selecting a filter, so I would recommend referring to this post for more information on this!

Electrolytes and Trace Minerals

After we’ve selected the best high quality water filter for our needs, there is unfortunately a new concern that arises – while our water has been filtered from contaminants, it has likely also been stripped of all beneficial minerals that can typically be naturally found in water. Important note: hydrating in large amounts across the day is of course beneficial for our health, however, if this water is completely purified, the electrolytes essential for fluid balance can be diluted and flushed from our system. This is why it is crucial to ensure we are adding them back into our diet thoughtfully. 

Electrolytes are specific minerals that carry an electrical charge when dissolved in water and allow the water we consume to be more easily absorbed by the body on a cellular level. These include sodium, potassium, calcium, magnesium, and phosphate and chloride. They play a role in nerve and muscle function, fluid balance, blood pressure, and hydration. We can consider electrolytes as the “macros” of minerals we need, needed in larger amounts, over 100 mg/day.

Trace minerals, on the other hand, are needed in small amounts daily, and we can consider these as the “micros” of our daily mineral intake, needed in amounts of 1-100 mg/day. These trace minerals include: chromium, copper, iodine, iron, manganese, molybdenum, selenium, and zinc. 


Note of caution: Be mindful when selecting the right electrolyte product for your needs. There are many brands today that offer electrolyte products, however many tend to be very high in sodium. If you are eating a minimally processed diet that is low in salt, or if you are an athlete that sweats a lot, this could be beneficial and safe to help replenish this essential mineral. However, if this is not the case, high levels of sodium is something to consider, so it may be better to source a product that has a lower ratio of sodium, and is higher in the other electrolytes (more potassium and magnesium). 

There are many great brands that offer mineral supplements, in both electrolyte and trace mineral forms, and supplementation can be hugely beneficial for those who need it. However, it is important to know that if we consume a well rounded, minimally processed, and diverse whole foods diet, these minerals can be obtained via the food we eat! We can also be mindful of the beverages we consume daily, as we are tying to hit our fluid intake goals, consuming drinks that are naturally high in minerals is a good way to ensure we are getting these in. 

Drinks Naturally High in Minerals

  • Bone broth

  • Teas

  • Kombucha

  • Water infused with herbs, fruits/vegetables

  • Coconut water

  • DIY sole water 

  • Matcha 

  • Smoothies and juices

Foods High in Water Content

  • Cucumber

  • Celery

  • Radishes

  • Tomatoes

  • Zucchini 

  • Belle peppers

  • Watermelon

  • Oranges

  • Blueberries

Amelia Power
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