Hydration is a critical component of optimal health. Digestion, muscle contraction, circulation, thermoregulation, and neurologic functioning all rely on having appropriate fluid balance in the body.
You’d think staying hydrated would be easy: drink some water, go about your day, the end. Back in the early days, my hydration advice was simple: drink when you’re thirsty. Over the years, however, my thinking has become more nuanced.
For the most part, I still think that “drink to thirst” is a sound strategy for the average person. But, there are some additional factors to consider.
Pay attention to your thirst
Your body has a built-in system—mostly a joint operation between brain and kidneys—to regulate hydration status. In normal circumstances, when you start to become dehydrated, your body acts to retain water and, importantly, initiates the sensation we know as thirst.
For most people, proper hydration is as simple as 1, 2, 3:
- Tune in to your body’s thirst sensations and respond accordingly.
- Tailor your fluid intake to your individual needs. Hard and fast rules like “drink eight eight-ounce glasses of water” or “drink half your body weight in ounces” have little scientific support.
- Adjust for factors like climate and exercise. When you’re sweating buckets, it’s best to stay on top of hydration rather than waiting for thirst to kick in.
Don't force it
Just as dehydration is dangerous, so is overhydration. Drinking too much can bring about the life-threatening condition of hyponatremia. As long as you don’t force yourself to drink water beyond your natural thirst, this shouldn’t be an issue—there’s never any call to drink literal gallons of water. Within reasonable limits, you’ll just pee out any excess.
Salt: A hydration gamechanger
Maintaining proper fluid balance isn’t just about how much water you have in your body but also the concentration of key minerals, notably sodium. Sodium helps transport water through the walls of your small intestines, where 95 percent of fluid absorption takes place.
I like to add a pinch of salt to my water, especially if I’m craving the stuff. This is optional, but I feel like it helps me. Keto dieters, hard-charging athletes, and those who work outside in hot climates probably want to add an electrolyte supplement containing sodium, potassium, and magnesium to ensure proper fluid balance.
Alternatives to plain water
There’s no question that good ol’ fashioned water is the best, most Primal beverage. However, you can also meet your hydration needs with a combination of:
- Mineral water or any of the sparkling waters on the market (yes, sparkling water, or carbonated mineral water, is just as hydrating as regular water)
- Coffee, regular or decaf (no, coffee and caffeine aren’t dehydrating even during exercise)
- Hot or iced tea
- Kombucha
- Bone broth
- Vegetable or fruit juice, though I’d caution you to limit your consumption of the latter.
Food, especially fruits and vegetables, also provides up to 20 percent of our hydration needs. Melons, lettuce, spinach, berries, celery, and squash top the list, so eat up.
Summing up: Best practices
For most people, drinking to thirst is still the best recommendation.
Drink throughout the day. Keep water handy so it is available if you want it, but don’t force yourself to drink beyond thirst.
Salt your food to taste, and maybe add a pinch of salt to your water.
Eat high-water-content vegetables, plus some fruit if you want. (Carnivore-leaning folks, account for the fact that you’re not getting hydration from plants.)
Remember, "optimal" hydration depends on the individual. Just as I advise you to experiment with your diet to find what works best for you, do the same with hydration.
