Today, I want to talk to you about optimal hydration levels and how it’s extremely important not just for your overall wellness, but how hydration, when optimized, actually helps you intake certain micro and macronutrients that can further enhance your optimization, balance fluid levels and make you feel energized, and overall supports your health and wellness.
Some of the things that have been hugely impactful for a lot of the patients I work with, especially having had a practice in Florida and being in the southern region, is digging into, are you hydrating adequately and appropriately, and are you optimizing that hydration within your body?
Factors of Optimal Hydration
There used to be a lot of discussion about the 8 x 8, so eight ounces every hour for eight hours, and how that was an ideal standard, but there are a lot of nuances and things we need to look at when it comes to how much water should you intake on a daily basis to help support these optimal levels.
Your age, your gender, your height, body mass, medications or supplements that you’re taking, even kidney function can all be influential in that hydration process, but I want to share with you there are some key nutrients that require optimal hydration for max absorption and assimilation of these nutrients. This is a really common question when we’re working with patients and we recommend something like magnesium, and here at Organixx I always recommend Magnesium 7. It’s a full-complex, full-spectrum assortment of magnesium forms. Magnesium 7 or any magnesium form will be less effective if you are dehydrated.
Our hydration levels also influence the amount of electrolytes that we’re actually able to intake as well, and electrolytes help us balance our fluid levels, so if you’re dehydrated, sometimes it’s a snowball effect where you’re not actually absorbing and assimilating core electrolytes, like potassium and sodium, that require optimal hydration. I see a lot of folks starting to add the IV electrolyte kind of mixes to their water and those are helpful, but if you’re dehydrated already, those electrolytes actually will bounce and they won’t be absorbed and utilized by your body optimally.
How to Support Optimal Hydration Levels
There’s a few things that I like to recommend to help support your optimal hydration levels. I like to recommend kicking off your morning with a little hit of some Himalayan sea salt and a little dash of baking soda, and starting off with that as a four- or six-ounce kind of shot in the morning. That kind of sets the tone of your hydration, and then optimally drinking fluids throughout the day that are enhanced with trace minerals. Minerals are great for supporting that optimized hydration, but also we’re going to see a better transport of a mineral like calcium that requires optimal hydration levels.
You can actually increase your magnesium absorption and assimilation, your absorption and transport mechanism of calcium, as well as the electrolytes, potassium and sodium, if you are hydrating well. Often choosing a caffeine or coffee in the morning is dehydrating and even some teas are dehydrating, so being aware of what you’re intaking and augmenting that either with some mineral water or infusing your morning blend of water with some key electrolytes and minerals to kick off that hydration intake is a really powerful thing to add to your daily diet.
How Much Hydration is Enough?
Now, I get asked quite a bit from patients whether or not it’s a good idea to drink a gallon of water or, “Should I take two liters of water?” It really depends on a lot of variables, sometimes where you live. Are you living in a drier, more arid environment where you’re actually losing water molecules and, not totally aware, through breath and breathing and talking, as well as through the skin? A lot of times there’s evaporation where we’re not even physically registering the kind of escaping process of our water molecules. Then also depending on if you are active, you want to intake more fluids. If you are a coffee or tea drinker, you want to offset that with water, as well as alcohol, too.
I don’t consider coffee, teas, like the black and more caffeine-dense teas, and alcohol as part of the hydration process. We’re specifically talking about water that’s enhanced with minerals, but there’s also two key vitamins that we often see deficient in folks that have underlying autoimmunity, weakened immune systems, and chronic fatigue. Vitamin C and the full B complex of vitamins require hydration levels to be optimized for the max absorption and assimilation of those vitamins.
Symptoms of Dehydration
This is really important, too, if you are dehydrated, ways to know if you are not having a void every two or three hours… A void is a urination. If you’re not urinating every two or three hours, that’s definitely a sign we’re not moving fluids well.
The other thing to notice, if you cannot “read” through your urine, meaning if it’s not a clear or gently yellow, light yellow, and it’s darker yellow or even kind of orange-y color, that’s a sign that we’re in a dehydrated mode.
Also, you might be dehydrated if you are constipated. Constipation is a sign of dehydration, so the bowels are not getting the right amount of liquid, and that gets compounded when we’re dehydrated. We’re not absorbing optimal levels of magnesium, and magnesium helps move fluid throughout the body and balances the fluid levels and flushes fluid into the bowels. Same thing with electrolyte imbalances. If you have tachycardia or kind of racing heart or elevated heart rate, we always test your electrolyte levels. We always look at assorted lab values that might indicate you’re dehydrated, and that’s really important.
Before you do any labs, make sure you’re really well hydrated, that you’re getting the optimal intake of minerals, and are in kind of that optimized absorption state because you’re going to get labs that might not be fully accurate, but if you are dehydrated, and something to be aware of long-term, it puts strain on your kidneys, it puts strain on all your detox organs. Hydration really matters.
I hope this was helpful. I hope you’ll consider consuming water throughout the day and mineralizing your waters and kicking off your morning with a little hit of some salt, some Himalayan salt, so you get some minerals, and then also a little dash of baking soda. That’s a great way to power up your hydration levels.
Magnesium deficiency is linked to stress, diabetes, heart disease, osteoporosis, chronic fatigue syndrome, depression, anxiety, trouble sleeping, sore muscles, migraines, and many more debilitating health conditions.
If your body needs magnesium, you want the most beneficial kind your body can actually absorb. Organixx Magnesium 7 gives you seven (7) of the very best, most bioavailable types of elemental magnesium available.
Today, I’m going to share with you how to get the most optimized, refreshing sleep that you can get, every night. This is really critical for optimizing your overall wellness and enhancing your anti-aging process. Getting your best sleep consistently is essential for you optimizing your overall hormone balance and your rejuvenation process of every cell and gland, and it will help you overall.
These five tips are going to help you sleep, get to sleep better. They will help you sleep longer in a more fulfilled way, and help you maximize REM sleep so you wake up totally refreshed and not tired. So, these five tips are super easy, and I’m going to share these with you today.
Number One: Limit Alcohol & Caffeine Consumption
And this is really important. I know a lot of you consume coffee, keto coffee – and even, hopefully, you are adding our Organixx Collagen to your coffee. You want to make sure you consume that 13 to 14 hours before you go to bed. So make sure you are limiting your caffeine consumption. This will greatly decrease the enhancement of your central nervous system, that invigoration that we sometimes get, that caffeine hit, and caffeine and even alcohol can skew our circadian rhythm. So that’s one of the best ways to really optimize your sleep.
Number Two: Power Down Before Bedtime
Make sure you power down two to three hours before bedtime, meaning power down on consuming things on your phone, or your laptop, or TVs at home, limiting blue light. And that also means limiting the natural daylight coming from a lot of our LED lights in our home, sometimes changing out the lights so that you’re not so much exposed to natural light that’s artificial. And I always recommend wearing blue light blocking glasses. Those are so good to help power down your body’s natural rhythm to get to sleep.
Number Three: Support Your Circadian Rhythm
Now, number three has a lot to do with your circadian rhythm support. And this is all about the body’s sleep clock. We want to ideally be reaching a peak point of “awakeness” when we wake up in the morning, and then we’re slowly dipping to where we’re at our lowest point, where we are ready to go to sleep. I actually evaluate certain levels in your saliva, in your blood serum, on a daily basis that can tell us where there are some imbalances. What I have found is that when we can level out some of these hormones and other micronutrients, we can actually achieve the best circadian rhythm. So, I’m going to share with you a few ways to do that.
Here at Organixx, we have Magnesium, and this is one of the most powerful ways to help support your body’s natural circadian rhythm by helping your body extract excess fluids throughout the day. So, consuming magnesium in the morning and right around dinner time will help minimize the need to wake up and urinate at night, which is a very common reason why a lot of people wake up at night. Magnesium also helps to calm our central nervous system, which helps to correct our circadian rhythm and ultimately support that natural sleep cycle.
Another compound that is highly beneficial is adding melatonin about one to two hours before your desired bedtime. Melatonin is the circadian rhythm cycle hormone. It’s what sets our natural day clock. And if you are being exposed to blue light therapy or blue light, or maybe you’re a shift worker, or are awake because you have an infant, melatonin is going to help offset some of those environmental factors that might be working against us for optimal sleep.
Lower Your Stress Levels Naturally
Now, another really important thing to address is to lower your stress levels. Enhancing your central nervous system calming is going to be one of the best ways to get the right circadian rhythm.
And there are a few herbs that I recommend. I love to add herbs like this tulsi that might also have some passionflower, some valerian, and kava. You can grab sleepytime teas that are beneficial. You can add CBD. And another thing that’s highly beneficial is adding the 7 Mushrooms. You can add 7 Mushrooms. These are mushroom blends of adaptogenic herbs that directly support lowering and balancing our stress response mechanism, which ultimately calms your central nervous system. Those are really good ways to, again, lower stress so that we have a better balanced circadian rhythm.
Number Four: Comfortable Sleeping Environment
Now, the fourth tip is creating the most comfortable sleeping environment. Environment is everything when it comes to optimizing your sleep. And even though we might not think about it, having the best mattress, sheets that are comfortable, jammies that are breathable, having the right cooling temperature, clean air, and even aromatherapy can be beneficial for optimizing your sleep.
I’m going to share with you a trio of aromatherapy blends that are some of the best aromatherapy blends for sleep enhancement. Chamomile, plus lavender, plus valerian aromatherapy oils are great for enhancing that natural sleep effect. So, you can diffuse that trio in a diffuser as you’re getting ready to sleep, and then that can continue to diffuse while you’re in sleep. So, that will help support that calming effect that we’re looking for that is going to optimize your sleep and help you get REM sleep. When we are refreshed when we wake up, it’s because we get the most REM sleep at night. Thorough, deep, rejuvenative sleep.
Number Five: Timing of Hydration
Last and final is to make sure you hydrate during the day and in the right way. I find that even myself, sometimes I’ll get to dinner time and think, oh gosh, I didn’t really hydrate well today. And then I’ll try and kind of max my hydration. And ultimately that ends up plaguing some of our core elimination organs, and we might end up having bladder or liver imbalances from excess of fluids that are too close to bedtime. So ensuring, and honestly, one of my best things is to plot it on my phone as reminders or write it in your planner, just to make sure you’re hydrating appropriately through the day. Getting up to urinate, or peeing at night, is the number-one reason why most people end up getting up at night. It’s the most common complaint I hear with my patients – men and women alike.
So, make sure you’re getting hydration appropriately throughout the day. And if you are taking any diuretics or any medication that might cause frequent urination, make sure you take that in the morning or around lunchtime. Make sure you’re not taking it before bedtime, as guess what, it’s going to wake you up to empty your bladder. And that’s also where magnesium comes into play.
If you have a need where you’re taking magnesium maybe two or three times a day, therapeutically, for excess fluid or edema, or you’re just really trying to enhance the kind of flush of the bowels, what I recommend is to make sure you take your magnesium at minimum three to four hours before bedtime. That allows the body enough time to process any fluid flushing that will allow your bladder and your liver and your whole body to get restful sleep.
So, these are five tips that will really ensure you’re waking up refreshed and getting the most optimized sleep at night.