Hydration Is More Than Drinking Water

Our body requires water, also known as H2O. Water makes up 60% of our body. Blood consists of 90% water, skin contains 64%, and muscles, heart, brain, and lungs are approximately 79% water, while even bones contain 22%. Therefore, water is indeed essential for our body. However, the concept of hydration is frequently misunderstood, and I would like to take some time to share my insights on what hydration truly means.

Starting with drinking water is an excellent choice. There's no question about it. Active adults who work out and enjoy hiking should consume about 128 oz. This is because, in addition to maintaining your 60% hydration level, you also need to replenish what you've lost through physical activities. Even if you lead a sedentary lifestyle, it's ideal to drink at least 60% of your body weight in ounces. For example, if you weigh 200 lbs, you should drink 120 oz. A common question is, "Does it have to be just water?" The answer is not necessarily.

To optimize hydration, we need both water and minerals. These minerals include sodium, chloride, magnesium, potassium, zinc, iodine, calcium, manganese, and iron, among others.

• 9 out of 10 Americans are deficient in potassium (leading to weakness, cramps, fatigue)

• 7 out of 10 Americans are deficient in calcium (causing muscle problems, fatigue, nail, and skin issues)

• 50% of the US population is deficient in magnesium (resulting in muscle weakness, high blood pressure, mental health issues)

To transport these minerals, along with water, throughout our body, we also need sodium. Sodium or salt (sodium chloride) binds to these minerals and delivers them to our cells, much like delivery trucks.

To summarize, the types of fluids you should consider enhancing your hydration are as follows:

Mineral water or mineral sparkling water, such as San Pellegrino, contains high levels of magnesium, calcium, sodium, and potassium. Because these minerals are in fluid form, they are absorbed more quickly than when consumed through solid food or supplements (though these are still important and beneficial).

Another way to hydrate is through broth. You don't have to drink just broth, but broth-based soup with meat, seafood, vegetables, and beans can significantly aid in the hydration process. A quick example is minestrone soup, made with real ingredients, not canned. Minestrone soup can have high nutritional value along with an adequate amount of minerals and water. Like mineral water, because it is in fluid form, the vitamins and minerals in the soup are absorbed more easily.

It's crucial to understand that drinking water alone, while important, will not fully address dehydration issues. In the U.S., 75% of the population is chronically dehydrated. It's likely they have been advised to drink water regularly. However, with highly processed and fast food being so readily available, people aren't getting enough minerals, especially salt, which binds water and minerals to deliver to our system.

So, along with water, try finding mineral water and broth soups that you enjoy and add them to your hydration routine.

Here's a little pre-workout tip: Try taking 1 tablespoon of sea salt 30 minutes before your workout or physical activity. You'll likely experience better performance.

Kota Shimada