Now that you are drinking all of this water, we want to make sure that your electrolytes are balanced and that the water you drink actually hydrates you.
In this part we are going to discuss amongst other things, adjusting your salt intake to optimize your health. If you have high blood pressure we recommend that you consult with your health care provider before implementing the changes in this video.
Dehydration also means low on valuable electrolytes
When you are dehydrated, it is not only that you are just low on water, it can also mean that you are low on valuable electrolytes such as potassium, sodium, magnesium, calcium, and chloride. They are important for many of your body’s functions and for staying properly hydrated
Proper level of electrolytes are important
You lose these electrolytes when you sweat. If you do not have the proper levels of these electrolytes in your body, the water you drink won’t be as effective at hydrating you. The water you drink will pass right through you, along with the benefits that could have been offered.
I’m going to give you some tips and suggestions that will help you replenish these electrolytes and allow the water you drink to work it’s magic.
Recommended tips
1. Increase your salt intake
The first and most important tip is to increase your salt intake. If there is one thing you should take away from this video, it is this tip. Salt has had a bad reputation in the past, however, if you choose the correct type of salt along with a proper diet, you will be healthier and will feel better.
If you find yourself getting dizzy standing up after lying or sitting, a condition known as orthostatic hypotension, salt can help you regulate your blood pressure which can alleviate this dizziness.
Headaches can happen for many reasons. Poor posture, dehydration, grinding your teeth. Sometimes when a client complains about a headache, I’ll recommend a glass of salt water to see if that fixes the problem. And if it does, it’s likely a headache due to dehydration.
Getting tired during your training? Salt can prolong time to exhaustion in exercise.
When you are trying to work towards a healthier diet, such as one that is rich in fruits, vegetables, lean proteins, and high quality fats, the inclusion of salt is often overlooked. When you are trying to make better food choices like this, it is important to include high quality salt.
The type of salt you choose is important. I want you to use pink Himalayan salt. It has not been refined so many of the beneficial minerals that your body requires to function at its best, have not been removed. Pink Himalayn Salt is readily available, and is reasonably priced. Other salts have gone through a refining process that removes some of the beneficial minerals that your body needs, and can have harmful anti-caking agents in them like aluminum. I don’t typically recommend sea salt due to the fact that our oceans are filled with plastics, which can make their way into sea salt.
There are 3 ways to increase your salt intake for the day. Each of these suggestions can be used together or alone.
The first recommendation is to lightly salt your food. This will be easy for most people to follow but it’s harder to track how much you’re having unless you measure. For most people between 2.5-5g (or half to a full teaspoon) of salt spread evenly throughout the day, is plenty.
2. Add a little salt into your drinking water
The next recommendation is to lightly salt your drinking water. I recommend buying fine ground salt so it dissolves quickly. The goal is to keep the amount of salt you add to your water low enough so that it remains under the taste threshold. A pinch or two of salt in a glass of water shouldn’t be noticeable. The more salt deficient you are, the more you will taste it, so your threshold may change over time.
3. In the morning before breakfast, put 1/4 to 1/2 tsp of salt in small glass of water
The last recommendation I have is the most challenging to implement, but in my opinion, the most effective. In the morning before breakfast, put 1/4 to 1/2 tsp of salt in small glass of water, let it dissolve and then drink it. I promise you will feel the difference. This will enhance your body’s ability to remain hydrated throughout the day, your energy in the morning will skyrocket, and you’ll feel the positive effects all day long.
As you can see, salt is not just used to make your food taste better. When used properly and in moderation it is important for optimizing your health so you feel and function at your best all day.
Chris Munro
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Join personal trainer Chris Munro in this 8-part hydration series where he discusses all things H20. From goal setting, hydration tips and tricks to myth busting, Chris deep dives into the importance of staying hydrated and how it will positively affect your health and fitness journey.
Chris busts the 8 cups of water per day guideline and explores how much water you should be drinking on a daily basis.
Explore the importance of drinking steadily throughout your day to avoid chugging water. Chris will give you tips and tricks to drink water on a consistent basis to reach your daily water goals.
Does drinking filtered water really make much of a difference? Chris details some of the unwanted contaminants that exist in tap water and why filtered water is better for your digestion and health.
What are electrolytes and why are they important? Chris discusses how having proper electrolyte levels is critical to hydration. He also explores, among other things, how to add the optimal level of salt into your everyday diet.
Don’t like the taste of water? Discover a variety of ways to improve the taste of your water without sacrificing the health benefits of H2O.
Chris explores how exercise affects hydration, and vice versa. He explains the importance of staying hydrated while exercising, and various tips to follow to ensure your body retains enough water before, after and during a workout.
The final video in the hydration series. Chris concludes with a few motivating thoughts and tips to continue to progress your hydration journey!