How (and why) to use salt in your water for better hydration?

Short Answer:

The minerals sodium and potassium as essential for hydration. Our bodies need more than just "plain water." And our blood is very salty by nature, as our bodies require sodium, potassium, and chloride to maintain fluid balance and ensure your nerves & cells function optimally. That's why we advocate you add some of these essential minerals into your water- especially if you're drinking filtered water like "reverse osmosis" which removes all chemical contaminants AND all minerals; if you're drinking filtered water, you need to remineralize your water.

For optimal hydration, we recommend you do any of the following options:

  • Drink spring water, which has naturally occurring minerals. We still recommend you add 1/4 teaspoon of salt (ideally pink Himalayan saltfor added trace minerals) to your morning water to kickstart your rehydration.
  • Additionally, it's a good idea to use a trace minerals supplement like this in your morning water (warning: it tastes pretty nasty... but is incredibly good for you). Trace minerals are minerals that our bodies need in much lower quantities than the "main" minerals (Sodium & Potassium). Although we need these minerals in lower quantities, they are still essential for good health.
  • If you're drinking filtered/Reverse Osmosis water and having a "regular day" without excessive sweating demands, add 1/2 teaspoon of salt (ideally pink Himalayan) per ~1 gallon of water.
  • If you're exercising/working outside and sweating a ton, then adding 1/4 teaspoon per 32oz of water is ideal to ensure you stay hydrated; this is equivalent to the amount of electrolytes in Gatorade.

Other Useful Info:

Because you've been hanging around the Fit Mother Project for a while, you certainly are aware of the vital importance of proper hydration for overall health, energy, and exercise performance. Before joining the program, most members are NOT drinking enough water. If you've joined our programs, then you are definitely drinking more water (and making frequent bathroom visits a very regular habit!)

To recap the big picture... an ideal water target (in ounces) is:
(Your bodyweight in pounds) divided by 2 + 32 oz

* Not to exceed 150oz per day (upper limit) - unless you are outside and sweating a ton.

Example: a 200lb woman would need 132oz (roughly over a gallon per day), which is roughly equivalent to drinking 4x 32oz bottles of fluids throughout the day (teas count toward this water target). We recommend having your first ~32oz of water within 1-2 hours of waking to kickstart your body's rehydration process.

We also want you drinking clean, high-quality water- especially if you know your city's tap water is of low quality (like most cities). Many cities add chlorine and fluoride to their waters - both of which are harmful for human health when ingested. Remember to add your minerals back in per the quantity suggestions above in this document.

Yours in great health,

- The FMP Training Staff