Electrolytes: Hype or Help?

Dear Friend,

As women, we juggle countless responsibilities daily, from work and family to personal pursuits. It's easy to overlook one of the simplest yet most impactful aspects of our health: hydration. Beyond just quenching thirst, adequate hydration plays a pivotal role in overall well-being. Today, we'll explore the science behind hydration, the importance of electrolytes, and how staying hydrated can transform your health at any stage of life.

Adequate hydration is crucial for 

• regulating body temperature

• lubricating joints

• delivering nutrients to cells

• removing waste that can cause bloating

• aiding in weight loss

Hydration is more than just drinking water—it's about maintaining the delicate balance of fluids and electrolytes like sodium, potassium, and magnesium to support essential functions and feel our best! These little powerhouses are essential to nerve function, brain function, feeling energized, digestion, and bone health.

We naturally lose electrolytes throughout the day when we urinate or when we participate in activities that dehydrate, like sweating, drinking alcohol, and flying on a plane. An imbalance or deficiency in these electrolytes can lead to symptoms such as headaches, fatigue, cramps, and weakness.

To stay hydrated with balanced electrolytes, include electrolyte-rich foods and drinks in your diet.

Natural Sources of Electrolytes

• Fruits and vegetables are rich in potassium, magnesium, and calcium. Especially bananasEle, leafy greens, oranges, avocados, sweet potatoes, and tomatoes. 

• Coconut Water is rich in potassium and sodium electrolytes.  

• Bone broths and soups are a good source of sodium

• Nuts and seeds like almonds, cashews, pumpkin seeds, and sunflower seeds are high in magnesium and potassium. 

• Yogurt and kefir are rich in calcium and potassium electrolytes.

• Sea vegetables like seaweed are high in iodine and sodium

• Homemade electrolyte drinks can be made by adding fresh lemon or lime juice and a pinch of high-quality salt to your water. Electrolyte Supplements

I recommend drinking a glass of lemon water first thing in the morning and adding lemon and a pinch of high-quality salt to your water bottle when you need electrolytes.

Electrolyte Supplements:
I also recommend high-quality electrolyte supplements to my clients to fill any electrolyte deficiencies and help with sugar cravings. 

When shopping for electrolyte supplements look for electrolytes that have the fewest, cleanest ingredients. See the links in Dig Deeper for two of my favorites. 

Water Guidelines

According to Dr. Andrew Huberman, studies show drinking 10 ounces of water every hour for the first 10 hours you are awake and 4 to 5 ounces after that is optimal. I recommend that my clients drink half their weight in ounces daily by dinner and drink water only as needed thereafter. 

While the benefits of optimal hydration are clear. Don't forget about the quality of your water. If it isn't up to snuff, consider a filtration system to keep things clean and healthy. Ditch plastic bottles—they're not just bad for the environment, they can release chemicals into your water that you don't want in your body. Look for reusable water bottles made from stainless steel or glass to help you avoid exposure to harmful chemicals.

Here's to embracing hydration as a cornerstone of our health journey and feeling fabulous at every age. Cheers to you, beautiful