A-Z natural hydration Articles

Green coconuts are sold by street vendors all over the world. They take a knife or machete, cut off the top stick a straw into the freshly opened coconut and serve it like a soda! Coconut water is Mother Nature’s perfect drink and there’s nothing more refreshing than a nice cold, freshly cracked-open green coconut. But which is the best coconut water and what makes it the best sports drink option?

What is Coconut Water?

Coconut water is the clear liquid found inside immature coconuts. Coconuts start green in colour and eventually turn brown as they mature. As the fruit matures, its water content declines and is replaced by coconut meat, which is the tasty white pulp found in brown coconuts. An immature coconut can contain about 500-1000ml of water and is often called green coco water because of the green colour of the shell. The water is different from coconut milk because coconut milk is produced from the emulsion of the grated meat of a mature coconut.

Key Health Benefits of Coconut Water

It is used to rehydrate the body, especially after exercise. Coconut water is comparable to sports drinks because it naturally contains carbohydrates and electrolytes. It is a source of potassium, sodium, chloride, magnesium and glucose, which are all very important to take after physical exertion. It can be used to rehydrate after mild illness and diarrhea too. However, it can not be used as a rehydration formula for severe dehydration because there is too much variability in the electrolyte levels in coconut water, which fluctuates as the coconut matures.

When is The Best Time To Drink Coconut Water?

When we physically exert ourselves, the energy it takes to move our bodies around produces heat. We then start to sweat because our body is trying to cool down and prevent overheating. We sweat even more when we physically exert ourselves in a hot environment, like working outside in the sun or taking a hot yoga class. Sweat is made up of mostly water and small amounts of electrolytes, which become very important to replace if you are sweating a great deal. The maximum sweat produced by an adult is 10-14 litres per day and if you are sweating this much, replacing fluids and electrolytes becomes the difference between life and death. In extreme situations, immediate medical attention is warranted. However, if you are heading to a hot yoga class and you know you’ll have sweat dripping on the floor, rehydrating afterwards with cold coconut water will bring back your energy and you’ll feel great! Since it is a good source of electrolytes, it will rehydrate you and the glucose will replace the stores you lost through exercise. Rehydrating is a must if you want your body to perform physical tasks at a high-performance level.

Shopping For The Best Coconut Water

It's often available in cans and tetra packs and sometimes you will even find immature, green coconuts in the grocery store. You can simply drink this water as is, especially if you like the taste of coconuts. It has a mild coconut flavour and is very refreshingly cold. You can use it as a low-calorie option in smoothies in place of nut milk. You can also use it in your post-workout drinks because you can mix glutamine or branched-chain amino acids in it for a rehydration, and muscle repair drink.

Water makes up about 50- 75% of your body weight, so it’s no surprise that maintaining proper hydration is critical for overall health. Water is not only essential for transporting nutrients and regulating body temperature, but it also helps eliminate toxins, supports cognitive function, and boosts energy levels, among many other necessary functions. Moreover, staying hydrated helps prevent common issues like headaches, constipation, kidney stones, and even enhances skin health.

But hydration goes beyond just water. Electrolytes, electrically charged minerals, are just as vital for your body’s hydration and proper functioning. These minerals help regulate fluid balance, nerve function, and muscle movement. Inadequate hydration or electrolyte imbalance can result in a variety of symptoms, including fatigue, muscle cramps, dizziness, and even more severe issues like dehydration shock.

How Can I Stay Hydrated?

Let’s dive deeper into the top 4 ways to stay hydrated so you can feel your best at all times.

1. Diet & Lifestyle Choices

A balanced diet and mindful lifestyle can influence your hydration levels and overall health. Staying hydrated isn’t just about drinking water when you’re thirsty; it’s about consistently providing your body with the fluids it needs.

Hydrating Liquids

Incorporate hydrating liquids throughout the day, not just when you feel thirsty. In addition to water, consider drinking coconut water, herbal teas, smoothies, and electrolyte-infused beverages. These liquids not only hydrate, but also replenish important minerals. Equally as important, avoid drinks that dehydrate your body like sugary sodas, alcohol, and excessive caffeine.

Hydrating Foods

Certain foods contain high amounts of water and can help support your hydration efforts. Fruits and vegetables like watermelon, cucumbers, strawberries, celery, and leafy greens are excellent sources. Aim for a variety of hydrating foods in your diet while being mindful of sodium-rich foods, which can hinder hydration by causing the body to retain excess water.

Lifestyle Considerations

Dehydration can be exacerbated by intense physical activity or illness. When recovering from a fever or flu, or after a workout, it’s essential to replenish lost fluids and electrolytes. Also, be mindful of the environment you’re in; extreme heat or high-altitude environments can increase fluid loss, so ensure you're prepared by hydrating properly.

2. How Electrolytes Keep You Hydrated

Electrolytes are minerals in your body that carry an electrical charge, including sodium, potassium, chloride, calcium, magnesium, and phosphorus. These essential minerals play a pivotal role in maintaining the balance of fluids in your body, regulating the pH of your blood, and ensuring proper function of muscles and nerves. 

How Electrolytes Work

Electrolytes are involved in a process called osmosis, which is how water moves in and out of your cells to maintain their structure and function. They help your cells retain the right amount of water, ensuring optimal hydration. They are also needed for every movement. Whether it’s walking or performing a strenuous workout, it’s the electrolytes in your body that conduct the nerve impulses that signal your muscles to contract, resulting in movement. Every muscle needs this signalling to move, even the beating of your heart muscle. 

Key Electrolytes and Their Functions:

• Sodium: Primarily responsible for fluid balance, sodium helps retain water in the body and plays a role in nerve signalling and muscle contraction.
• Potassium: Works in tandem with sodium to regulate fluid balance and helps control muscle contractions and nerve signals.
• Calcium & Magnesium: These two minerals support nerve function, muscle contraction, and the regulation of fluid balance within cells.
• Chloride: Works alongside sodium and potassium to regulate the volume and distribution of water in your body.
• Phosphorus: Aids in maintaining the pH balance of extracellular fluids and supports kidney function and energy production.

You can replenish your electrolytes by consuming electrolyte-rich drinks or adding trace mineral supplements to your water. Electrolyte powders often come in various flavours, while trace minerals are typically flavourless, making them a versatile addition to smoothies or hot beverages.

3. Drink More Water

Drinking sufficient water is the most obvious, but equally important, component of staying hydrated. Water not only restores fluid balance but also enables cells to maintain their shape and function through osmosis.

How Much Water Do You Need?

The right amount of water varies based on factors like age, body composition, and activity level. As a general guideline, aim to drink at least eight 8-ounce glasses of water per day, known as the "8x8" rule. If you’re very active or live in a hot climate, you may need more.

Tips To Flavour Your Water

Water can feel boring after a while, but there are plenty of ways to add variety. Consider infusing your water with natural flavours to make it more enjoyable:

• Apple Pie Infused Water: Combine 1 sliced apple, 1 cinnamon stick, 6 whole cloves, and 3 nutmegs with water in a jar. Refrigerate overnight for a deliciously spiced flavour.
• Mint & Lime-Zest Infused Water: Add ½ sliced cucumber, 1 lime (sliced), and 3 fresh mint sprigs to water. Let it sit in the fridge for a few hours for a refreshing drink.
• Green Tea Cucumber Refresher: Blend 1 cup brewed green tea with 1 cup honeydew melon, 1 plum, 20 grapes, ½ cucumber, spinach, and ice for a hydrating, nutrient-packed drink.

4. Supplements For Skin Hydration

Your skin, the largest organ of your body, also requires hydration. Transepidermal Water Loss (TEWL) refers to the natural process where water evaporates from the surface of your skin. When this process is accelerated due to environmental stressors, skin aging, or dehydration, it can lead to dry, dull skin.

Skin Hydrating Supplements

Drinking water is the first step, but certain supplements can help your skin retain moisture more effectively, especially as the skin’s structure weakens with age.

• Collagen: Collagen forms a scaffolding for your skin and binds water molecules to support skin elasticity and hydration. As we age, collagen production naturally decreases, making supplementation beneficial for maintaining a strong, hydrated skin barrier.
• Vitamin C: This powerful antioxidant strengthens the skin barrier, supports collagen production, and reduces water loss. It also boosts skin regeneration and overall health.
• Hyaluronic Acid: This naturally occurring compound can hold up to 1,000 times its weight in water. It draws moisture from the environment and helps keep the skin hydrated and plump.

By addressing hydration internally through food, water, and supplements, you’ll improve the appearance and health of your skin, restoring its natural moisture and radiance.

Other Tips To Stay Hydrated

Staying hydrated is a cornerstone of good health, whether you’re replenishing after a workout, illness, or simply maintaining daily hydration. By incorporating a variety of hydrating beverages, consuming electrolyte-rich foods, and adding supplements to support both internal and external hydration, you can keep your body and your skin functioning at their best.

When shopping for electrolyte supplements, look for products from trusted, high-quality brands like:

• Santevia Systems - This Canadian brand offers superior water filtration systems that add important minerals back into your water. 
• Organika – A Canadian brand, Organika Electrolytes promote proper electrolyte balance and hydration. This formula is sugar and caffeine-free.
• Trace Minerals – Available from both Trace Minerals & Naturopathic Labs, these products are a natural source of electrolytes made with full-spectrum trace minerals in a flavour-free formula. 
• Vega – A vegan Canadian brand, Vega Sport Electrolyte Hydrator enhances the metabolism and restores electrolyte balance to support your workouts. Made without sugars or artificial sweeteners, in a zero-calorie formula. 
• Biosteel – Proudly Canadian & the official hydrator of the NHL. Biosteel formulas are derived from fruits and vegetables, contain 5 essential electrolytes, and are sugar and artificial preservative-free. 

Each of these brands is known for its commitment to quality and effective hydration products.