What is Optimal Hydration?

By Dr. Melissa Gallagher, Naturopathic Physician

Reading Time: 5 minutes

This article discusses emerging/ongoing science and research. It is intended for general informational purposes only. This content is unrelated to products offered by Organixx and does not contain any representations about the performance of such products.


Video Transcript:

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.[1]

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.[2] 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.

Magnesium Supplement
Dr. Melissa Gallagher, Naturopathic Physician
Dr. Melissa Gallagher, Naturopathic Physician, holds a Masters in Holistic Nutrition and a Doctorate of Naturopathy. In addition to providing expert guidance to Organixx, Dr. Melissa maintains a busy private practice in Texas. Her primary focus is working with individuals addressing digestive disorders, hormone balance, detoxification therapies, and primary and secondary lymphedema cases through lymphatic decongestive treatments.


  1. I live in a hot desert climate. Thank you for the reminder to hydrate. I will begin to practice your water mineralization tip.

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