6 Most Essential Hydration Tips to Optimize 99% of your Molecules & Help You Feel Incredible Everyday

Tap water often contains contaminants like heavy metals, pharmaceuticals, pathogens, microplastics, industrial chemicals, pesticides, and more. These impurities not only hinder proper hydration but can also contribute to disease. Drinking clean water provides a pure medium for electrolytes to move across cell membranes, enabling healthy cellular function.

• Use a countertop reverse osmosis (RO) filter. RO systems remove particles as small as 0.0001 microns, making it one of the most comprehensive types of water filters. Countertop models like this Aquatru can mitigate mold risk since it is not stored in a dark, enclosed space like under-sink models. *remember to remineralize when using RO

• Enter your zipcode into the EWG Water Database to find out what toxins are most prominent in your home’s tap water to ensure the utilization of a filter that removes them. Noteworthy brands include Clearly Filtered, Aquatru, Berkey, and Propure.

Without electrolytes like sodium, potassium, and magnesium, water alone can’t hydrate your cells effectively. In fact, drinking water without minerals may cause your body to release its own minerals to balance electrolytes, potentially leading to mineral deficiencies over time. Electrolytes are minerals that carry electrical charges when dissolved in water, creating an electrochemical gradient that enables water to move in and out of cells. This process helps regulate fluid balance and supports energy production. Along with other minerals, electrolytes are crucial for your body to absorb, retain, and use water efficiently, powering cellular functions.

• Get a water filter that adds minerals back to clean water like the RO countertop aquatru with mineral filter.

• Add mineral drops or powders to your water, such as LMNT or trace mineral drops. You can also take mineral supplements like the Quinton vials.

• Although not a complete and balanced source of electrolytes and minerals, adding a pinch of high-quality salts like Celtic or Redmond’s to water can still offer some hydration benefits.

• Drink clean spring water stored in glass, as it naturally contains beneficial minerals.

A general rule to stay hydrated is to drink about 8 ounces of water per hour for the first 10 hours of the day. Your body’s filtration system is circadian synced and most efficiently processing fluid at this time, optimizing absorption and detoxification. Additionally, this early intake reduces strain on the kidneys, improves metabolic function, and helps prevent sleep disruptions from nighttime urination. For a full sleep optimization guide, [read here] 

• Use non-toxic water containers to measure and prepare your daily water intake at the start of each day to easily track and consume the right amount within the first 10 hours.

• Adjust for exercise using the Galpin Equation: Divide your weight (lbs) by 30 and drink that amount in ounces for every 15 minutes of exercise. If sweating heavily or in extreme heat, double this amount to ensure proper hydration.

• Balance diuretics (compounds that increase urine output) by drinking double the amount in ounces of a hydrating beverage for every serving of dehydrating compounds, such as caffeine, alcohol, or certain medications. Stress, high altitude, hyperventilation, and excessive sweating can also have a diuretic effect on the body.

• Listen to your body and avoid forcing excessive water intake. Drinking too much can dilute your body’s sodium levels, which are essential for regulating fluid balance. Overhydration can lead to serious health issues like nausea, confusion, and, in extreme cases, can be life-threatening.

For water to be used optimally throughout the body, it needs to reach all of your cells. After you consume water, it enters the gut first. From there, the water must move into the bloodstream and be distributed throughout the body. The efficiency of this process depends on factors like circulation, pH, temperature, food intake, gut health, and, as mentioned earlier, electrolytes.

• Incorporate regular walks and movement breaks throughout your day, along with consistent exercise, to promote circulation and prevent water from sitting in the gut.

• Primarily consume water around neutral pH (7) and moderate temperatures. Your body naturally regulates the pH and temperature of water once ingested, so slightly alkaline, acidic, hot, or cold beverages are generally fine. However, extreme values may cause discomfort and slightly slow absorption. Water with an adjusted pH, such as alkaline water, isn’t necessary due to the body’s internal regulation mechanisms, but it may offer benefits from its enhanced mineral content.

• Drink water between meals, as absorption can be slowed when food is being digested in the gut. 

• Check your gut health with your practitioner: Asses conditions like leaky gut, food sensitivities, and the bacterial profile of your gut to ensure it’s functioning optimally. Probiotics, addressing food sensitivities, and supporting the gut lining with supplements could be effective solutions to improve gut health and optimize water absorption, along with many other health benefits!

Studies show that light can structure water into a gel-like form called “EZ water” (exclusion zone water), as discovered by Dr. Gerald Pollack. This structured water helps maintain the integrity of cell membranes, optimizes ion balance, improves electrochemical gradient, and enhances energy transfer. These factors make it far more beneficial than unstructured water, as it moves more easily through cells, supporting optimal hydration, nutrient transport, detoxification, and overall body homeostasis.  

While many gadgets can structure water outside the body, the stability of structured water after ingestion is still being researched. The digestive process and any molecular interactions with substances could alter the structure of water as it moves through the body. However, sunlight exposure can directly structure the water inside your body, once absorbed and distributed to cells, enabling them to function at their best for optimal hydration and overall health.

• Get sun exposure as often as possible but always use sun protection to avoids burns and skin damage.

• Use infrared light:  likeInfrared light, though less powerful than sunlight, is the most effective wavelength for structuring water into EZ water compared to other types of light.

• Eat foods with structured water: Fresh fruits and vegetables naturally contain structured water, embedded in the foods matrix. This helps the water survive the digestive process and hydrate you on a cellular level.

Once water is clean, its storage container can re-contaminate it if a non-toxic material isn’t used. Plastics can leach harmful substances like phthalates, bisphenols (such as BPA), PFAS, microplastics, and other industrial contaminants—many of which are endocrine disruptors, carcinogens, and linked to various health issues.

• Avoid plastic and use reusable glass or stainless steel bottles to store your filtered water.

• While not all silicone is completley free of toxins, high-quality, food-grade silicone can be a safe option for water storage. Look for third-party tested products and avoid heating to minimize potential chemical migration.

• If you need to purchase bottled water, opt for glass options andlike Moutain Valley, Saratoga, or Voss. If glass isn’t availible, choose bottles labeled BPA-free, though keep in mind they may still contain other harmful chemicals.