5 Ways to Uplevel Your Hydration
We were in New York City a few weeks ago — enjoying time seeing friends and eating at all our favorite haunts before the babe arrives in a few months — and it reminded me that I really need to share with you all why it’s critical to HYDRATE THE RIGHT WAY.
See, I forgot how much you walk in the city without realizing it, logging 6-7 unintentional miles in the summer heat. This used to be no big deal, but at 7 months pregnant, my body just wasn’t into it, and rightfully so.
And while I definitely drank enough volume every day (3+ liters), being out of my element I neglected one super important part of staying hydrated… minerals (aka electrolytes).
This became very apparent when we were at dinner one night and all of a sudden I felt tingly + light headed and had to ask our dear friend Rachel to walk to me the restroom where we sat on a bench for 10 minutes as she coached me through box breathing so I wouldn’t faint.
Back at the table, I asked the waiter for a side of salt and immediately added some to my water along with taking a few licks of it with my finger. You gotta do what you gotta do! And why it’s so important to have an understanding of what your body needs at any given moment as well as how to access it.
Bottom line: It’s not necessarily about drinking enough water, it’s what the water is composed of that makes the biggest difference in terms of how your body is able to hydrate.
When we don’t add electrolytes to our water, the osmotic gradient shifts, and our cells aren’t able to hydrate properly. I.e. We pee it all out, still feel thirsty, and end up almost fainting in a restaurant at 7 months pregnant.
So what are the minerals/electrolytes we need? And how can we easily add them into our diet?
I’m sharing my favorites here:
5 Ways to Uplevel Your Hydration
Sea Salt
Sodium is likely the #1 electrolyte you think of, but there are actually dozens of minerals needed to properly hydrate — the other heavy hitters being potassium, chloride, calcium, magnesium, phosphate, and bicarbonate.
One of the easiest ways to get all the needed minerals for fluid balance is via unrefined sea salt, not table salt. I personally like Celtic Sea Salt or Redmond’s Real Salt.
Try adding a decent pinch (~1/8 tsp) of sea salt to every 8-12 ounces of water you drink. This facilitates water movement into the cell and maximizes cellular hydration.
Note: It’s especially important to add salt/minerals to filtered water (such as reverse osmosis) as this process removes both the good and bad components from tap water.
Mineral Drops & Powders
I also like adding trace mineral drops into my water after a workout for an extra nutrient boost because being pregnant in Florida during the summer is no joke. Think of them as super concentrated sea salt. When we sweat, we lose minerals more rapidly and need to be conscious of replenishing. Stress also causes mineral depletion — work, kids, lack of sleep, etc.
As for powders, I like this brand as it contains bicarbonate which not only acts as an electrolyte but also helps neutralize an acidic pH in the body. I’ll take it at night before bed to help calm nighttime cravings, relax my muscles, and prevent acid reflux.
Coconut Water
I view coconut water as nature’s Gatorade as it’s lower in sugar and packed with potassium, sodium, and magnesium. My trick is to mix it half and half with water to get the benefits and decrease the blood sugar spike. It’s also great as a smoothie base as long as you cut back on added fruit. Look for a refrigerated brand without any additives like Harmless Harvest.
When I need a major hydration boost, I love making this chia lime-aid recipe. The chia seeds hold onto water and slowly move it through the digestive tract which allows for better absorption.
Chia Lime-AID
4 ounces coconut water
6-8 ounces filtered water
Juice 1 lime or 1/2 lemon
1 tsp. chia seeds
Pinch sea salt or several drops ConcenTraceMix together and let sit 10+ minutes for chia seeds to gel.
Note: For all my mamas, I plan on drinking a lot of this pre/post-labor to rehydrate and remineralize. It’s also a great drink post-IVF retrieval and transfer.
Bone Broth
Basically savory coconut water. Bone broth is all the rage these days and for good reason. It’s made by slowly simmering bones from chicken or beef with water and a little bit of acid to help leach the minerals + collagen from the bones.
I’ll drink a cup of broth as an afternoon snack with a drizzle of olive oil and a dash of red pepper flakes. If I need something more substantial, I’ll also add some avocado or a beaten egg + herbs as it simmers.
Look for brands that use pasture-raised/grass-fed bones, sea salt, and seasonings. Sodium can be pretty high in most commercially prepared brands, so sometimes I’ll add 1/2 cup water to dilute my serving. My personal favorites are Bonafide, OWL, Fond, Broth Masters, and Kettle & Fire.
Fruits + Veggies
One amazing way to increase cellular hydration is by loading up on water-rich fruits and vegetables. Since the water is locked in the fiber, it takes longer to digest and allows for better intestinal absorption. They’re also rich in all the minerals I mentioned earlier which boosts hydration even more.
Water-Rich Produce
Watermelon
Cantaloupe
Strawberries
Oranges
Grapefruit
Cucumber
Zucchini
Celery
Tomato
Bell pepper
Lettuce
