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6 Most Essential Hydration Tips to Optimize 99% of your Molecules & Enhance All Biological Functions

by | wellness foundations

Want to know the most essential hydration tips for feeling truly hydrated and healthy? With 99% of the trillions of molecules in your body being water, optimizing them is crucial to your overall health. In this post, you will learn:

 

I. 6 science-backed health benefits of staying hydrated and how water powers every function in your body.

II. 6 essential hydration tips for staying optimally hydrated to unlock all of its benefits and feel your best every day.

 

This post is all about the best hydration tips. 

Best Hydration Tips:

I. 6 Powerful Health Benefits of Proper Hydration

1. Boosts Energy at the Cellular Level 

By optimizing cell membranes and electrochemical gradients (the separation of negatively and positively charged ions around cells), hydration enhances the flow of ions in and out of cells. This ion movement is crucial for efficiently producing ATP—the body’s primary energy molecule that fuels every biological function.

2. Improves Muscle Strength, Stamina, Flexibility & Overall Performance

By replenishing blood volume and enhancing circulation to efficiently deliver oxygen, nutrients, and water to muscles and tissues, it improves flexibility, reduces stiffness, and optimizes performance. Hydration also balances electrolytes for healthy muscle contractions, maintains joint cushioning through synovial fluid, and flushes out lactic acid to reduce fatigue and soreness.

3. Promotes Healthy, Glowing, & Clear Skin

Hydration supports skin repair and regeneration by optimizing circulation and delivering essential nutrients to skin cells. This forms a healthy skin barrier that retains moisture and protects against harmful microorganisms. In addition, hydration ensures balanced oil production, preventing excess sebum that causes acne or oil underproduction that leads to dry skin.

4. Improves Brain Health, Mental Clarity, & Mood

By maintaining electrolyte balance to power your brain’s electrical activity, hydration helps neurons fire efficiently. This supports the release and regulation of neurotransmitters to enhance mood. Hydration also replenishes cerebrospinal fluid, which helps clear out toxic waste buildup from the brain.

5. Maximizes Detoxification & Reduces Inflammation

By maintaining blood volume and circulation, hydration enables efficient waste transport to your liver, lungs, kidneys, and lymphatic system for removal. Sufficient water levels also support sweat production, expelling toxins through pores. These cleansing processes prevent the accumulation of inflammatory compounds.

6. Enhances Gut Health, Digestion, & Nourishment

Hydration supports enzyme-rich saliva production to break down food, extract nutrients, and transport them to the bloodstream for effective utilization. It also maintains moisture in the colon, softening stool for easy passing. Additionally, water dilutes excess stomach acid to balance pH, protecting the gut lining to further support gut health and digestion.

 

II. 6 Essential Hydration Tips to Hydrate Well

1. Consume clean water.

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, and Berkey.

        2. Make sure your water contains electrolytes and other minerals.

        Without electrolytes like sodium, potassium, and magnesium, water alone can’t hydrate your cells effectively. In fact, drinking mineral-deficient water may trigger your body to release its own reserves of minerals from your bones, cells, tissues, muscles, and organs to compensate for the imbalance. Over time, this can contribute to mineral deficiencies and related health issues. 

        Electrolytes are minerals that carry electrical charges (ions) when dissolved in water, creating an electrochemical gradient (separation of negatively and positively charged ions across cell membranes). Because opposite charges attract, ions naturally move from positive to negative. This movement generates the body’s electrical activity, helps water flow in and out of cells, and powers all cellular functions. Therefore, electrolytes and other trace minerals are crucial for your body to function properly and use water efficiently.

         

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

        3. Consume enough water and time it right.

        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 daytime 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.

        4. Support circulation, gut health, and optimal water conditions (pH & temperature) for enhanced water absorption.

        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 water absorption, along with many other health benefits!

        5. Get sunlight to optimally structure the water inside your body.

        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.
        • Although less powerful than sunlight, you can use indoor infrared lights on the body to structure water into EZ water, as this wavelength is the most effective.
        • 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.

        6. Store your water in & drink from non-toxic containers.

        Once water is clean, its storage container can re-contaminate it if made from toxic leaching materials. Plastics can release harmful substances like phthalates, bisphenols (such as BPA), PFAS, microplastics, and other industrial chemicals—many of which are endocrine disruptors, carcinogens, and linked to various health issues.

         

        • 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 like Mountain Valley, Saratoga, or Hallstein. If glass isn’t accessible, choose bottles labeled BPA-free, though keep in mind they may still contain other harmful chemicals.

        Now that we’ve covered six science-backed hydration tips and the powerful health benefits of optimal hydration, you now have a complete guide for hydrating well every day. From here, you can:

        ♥ Experiment with different hydration tips and solutions to find the best habits and routines for you.

        ♥ Stay flexible by building a diverse toolkit for staying hydrated.

        Maintain hydration habits that support your overall well-being.

        ♥ Consistently stay hydrated to enhance progress in all your healing & wellness goals. 

        Worldwide wellness requires yours,  XO Amber

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