"Water is life's mater and matrix, mother and medium. There is no life without water." - Albert Szent-Györgyi

Water is so much more than we give it credit for. I love this quote because it is a poignant reminder of the fundamental role that water plays in our lives. Despite the vital importance of hydration, it may come as a surprise that a significant percentage of people are chronically dehydrated. According to recent studies, up to 75% of individuals may not be consuming enough water to meet their body's hydration needs.

Our bodies are composed of roughly 60% water. It’s essential for maintaining proper bodily functions. From regulating body temperature and aiding digestion to lubricating joints and transporting nutrients, water is involved in nearly every aspect of our physiology. Without adequate hydration, our bodies struggle to perform optimally, leading to a cascade of negative effects on our health and well-being.

The Dehydration Dilemma:

Despite the abundant availability of water, dehydration remains a prevalent issue affecting millions worldwide. The modern lifestyle, with its hectic pace and reliance on processed beverages, often leads to insufficient water intake. Additionally, factors such as excessive sweating, high temperatures, and certain medical conditions can further contribute to dehydration.

Alarming statistics reveal that a substantial portion of the population is falling short of their hydration needs. Whether it's due to a lack of awareness, busy schedules, or simply forgetting to drink enough water, the consequences of chronic dehydration are far-reaching.

The Power of Proper Hydration:

With summer's scorching heat approaching, staying hydrated becomes more crucial than ever. And ironically, hydration is not just about drinking more water but instead about strategic functional replenishment.

Proper hydration focuses on the importance of minerals, micro-movements, and the benefits of gel/structured water.

Importance of Minerals in Hydration:

When it comes to effective hydration, minerals and electrolytes play a crucial role in maintaining the delicate balance of fluids within our bodies. While water alone is essential, replenishing the minerals and electrolytes lost through sweating is equally important for optimal hydration. Here are several reasons why minerals and electrolytes are vital components in the hydration process:

· Fluid Balance Regulation: Electrolytes, such as sodium, potassium, magnesium, and calcium, help regulate the balance of fluids both inside and outside our cells. These minerals facilitate the movement of water across cell membranes, ensuring that the right amount of fluid is maintained within each cell. This balance is crucial for various bodily functions, including nerve signaling, muscle contractions, and maintaining blood pressure.

· Enhanced Fluid Absorption: Electrolytes also play a role in improving fluid absorption within the body. When electrolyte concentrations are optimal, water absorption in the gastrointestinal tract is more efficient. This means that the water you consume is more effectively absorbed and utilized by your body, helping to rehydrate you more effectively.

· Electrolyte Replenishment: When we sweat, we lose not only water but also valuable electrolytes. These electrolytes need to be replenished to maintain the body's fluid balance and optimal function. Sodium, in particular, is a key electrolyte lost through sweat and must be replaced to support proper hydration. Without sufficient electrolyte replenishment, the body may struggle to retain water and maintain adequate hydration levels.

· Muscle Function and Energy Production: Electrolytes, especially potassium and magnesium, are vital for proper muscle function and energy production. Potassium helps regulate muscle contractions, preventing cramps and promoting smooth muscle function, while magnesium is essential for energy metabolism and muscle relaxation. Adequate levels of these minerals ensure optimal muscle performance, reducing the risk of muscle fatigue and improving overall physical performance during exercise or physical activity.

· Electrolyte Balance and Hydration Status: Imbalances in electrolyte levels, such as low sodium (hyponatremia) or low potassium (hypokalemia), can affect your body's hydration status. Electrolyte imbalances can lead to issues like water retention, dehydration, or impaired nerve and muscle function. Ensuring a proper balance of electrolytes is essential for maintaining proper hydration levels and supporting overall health.

To replenish electrolytes and maintain optimal hydration, it's important to include mineral-rich foods in your diet. Adding citrus like lemon or lime and a high quality sea salt (crucial Four or Redmond’s) to your water is my favorite way to replenish minerals. Coconut water is another great option as well as fresh fruits and vegetables, such as melon, bananas, oranges, leafy greens, and avocados, which are excellent sources of essential minerals and electrolytes. Additionally, there electrolyte replacement powders available that can help replenish lost electrolytes during intense physical activity or when experiencing excessive sweating. I like the brands Ultima, Metagenics Endura, and LMNT.

Micromovements and Hydration:

What are Micromovements?

Micromovements are tiny, deliberate movements that can be easily integrated into your daily routine. They involve gentle stretching, flexing, and mobilizing different parts of your body. While they may seem insignificant, micromovements can have a profound impact on hydration by promoting blood circulation, stimulating lymphatic flow, and encouraging cellular activity.

Benefits of Micromovements for Hydration:

· Increased Fluid Distribution: Micromovements help distribute fluids throughout your body, ensuring that water is evenly distributed to all cells, tissues, and organs. This improved fluid circulation aids in hydration and supports the optimal functioning of various bodily systems.

· Enhanced Cellular Hydration: By engaging in micromovements, you promote the exchange of fluids within your cells. This process allows water and essential nutrients to enter cells more efficiently while aiding in the removal of waste and toxins. As a result, cellular hydration is enhanced, leading to improved overall hydration levels.

· Lymphatic System Activation: The lymphatic system plays a vital role in maintaining fluid balance and eliminating toxins from the body. Micromovements stimulate the lymphatic system, helping it flush out waste and excess fluids. This not only supports hydration but also boosts immune function and overall well-being.

Incorporating Micromovements into Your Day:

Here are a few simple ways to introduce micromovements into your daily routine:

· Stretch breaks: Take short breaks throughout the day to stretch different muscle groups. Stretch your arms overhead, twist your torso gently, and stretch your legs. These quick stretches can improve blood flow and promote hydration.

· Joint mobilization: Perform small movements to mobilize your joints. Rotate your wrists, flex and extend your fingers, roll your ankles, and gently move your neck from side to side. These movements increase joint lubrication and support fluid distribution.

· Body shakes: Stand up and gently shake your entire body for a few seconds. This movement stimulates blood circulation, lymphatic flow, and overall hydration.

· Desk exercises: If you have a sedentary job, incorporate simple exercises at your desk. Try ankle circles, shoulder rolls, or seated twists to keep your body moving and promote hydration.

Remember, consistency is key when it comes to micromovements. Aim to incorporate these small movements throughout your day, especially during long periods of sitting or inactivity. By incorporating these small, intentional movements into your daily routine, you can enhance fluid distribution, promote cellular hydration, and stimulate the lymphatic system.

Gel/Structured Water for Enhanced Hydration:

Structured water, also known as gel water, is a fascinating concept that holds potential benefits for hydration. Unlike regular water, structured water has a unique molecular arrangement that allows for improved cellular absorption and hydration. The precise organization of water molecules in structured water is believed to enhance its bioavailability and effectiveness in hydrating our cells and tissues. Proponents of structured water suggest that it can promote better nutrient absorption, support detoxification processes, improve cellular communication, and enhance overall hydration at a cellular level. While research on structured water is still emerging, incorporating hydrating foods like fruits and vegetables, which contain structured water, into your diet can be a natural way to experience some of the potential benefits. Additionally, there are devices available that claim to structure water by using specific technologies or geometrical patterns, providing an alternative way to access the potential benefits of structured water. I use the somavedic to structure my water (code CARLI for a 15% discount). It's important to note that scientific consensus and further research are needed to fully understand the extent of structured water's benefits, but it remains an intriguing area of exploration for those interested in optimizing their hydration practices.

Watermelon Salt Homemade Popsicles: A Fun Way to Keep Kids Hydrated:

Ensuring kids stay hydrated during the summer months can be challenging. However, making homemade popsicles is an excellent way to incorporate hydration while also offering a tasty treat. Here's a simple recipe to get you started:

Ingredients:

Fresh watermelon, seeds removed
Lime juice (1 lime)
Sprinkle of sea salt (I like Redmond’s)
Popsicle molds
Popsicle sticks

Instructions:

Blend the watermelon + lime juice in a blender. Pour the blended juice into the popsicle molds, leaving a little space at the top.
Insert the popsicle sticks into the molds.
Place the molds in the freezer and allow them to freeze completely, usually taking 4-6 hours.
Once frozen, remove the popsicles from the molds and enjoy!

By making your own popsicles, you have control over the ingredients, ensuring that your children are enjoying a healthy and hydrating treat. Avoid using sugary juices or artificially flavored options and instead choose homemade fruit purees for maximum nutritional value. You can also add coconut milk for a more hearty treat!

As summer temperatures rise, staying hydrated becomes vital for maintaining overall health and well-being. Remember to drink water regularly, replenish electrolytes with mineral-rich foods, and embrace movement while staying mindful of hydration needs. Additionally, engaging your children in making homemade popsicles is a fantastic way to promote hydration while keeping them refreshed and happy during the summer months. Stay hydrated and enjoy a vibrant and energized summer season!

**For more information like this, check out my Sacred Wellness Foundations Virtual class and learn to heal yourself through the power of lifestyle medicine.

Carli created WELLNESS BY CARLI to combine her love of real food with her knowledge of functional medicine. These article are to share what she has learned to hopefully help you heal and feel your best!