Staying hydrated: electrolytes, minerals, and more

Hydration 101

We all know we’re supposed to drink more water—but if you’re still feeling tired, foggy, or crampy even after hitting your hydration goals, there’s something else to consider: minerals and electrolytes.

We talk about this all the time—especially with postpartum mamas, athletes, and busy women who are juggling a lot (hello, all of us!). The truth is, hydration isn’t just about how much water you drink. It’s about how well your body absorbs and uses it.

Here’s the part most people miss: not all water hydrates the same way. The quality of your water—its mineral content, pH balance, and even how it interacts at a cellular level—can completely change how “hydrating” it actually is.

Is water enough on its own?

When you drink plain water in large amounts without replenishing electrolytes, you can actually dilute your body’s mineral levels, especially sodium and potassium. This can lead to symptoms like:

glass of water

● Fatigue or brain fog

● Headaches

● Muscle cramps

● Dizziness

● Frequent urination without feeling hydrated

Hydration is about cellular function, not just thirst. Your cells need a balance of electrolytes (like sodium, potassium, magnesium, and calcium) to move water in and out efficiently.

But there’s also the question of absorption. Ever notice how some water seems to “run right through you”? That’s often because the water isn’t structured or supported with the minerals your body recognizes.

What are electrolytes?

Electrolytes are essential minerals that carry an electric charge and help regulate:

● Fluid balance

● Nerve and muscle function

● Blood pressure

● Hormone regulation

● Energy production

You lose electrolytes through sweat, stress, sickness, coffee, alcohol, and even chronic dehydration. And if you’re pregnant, breastfeeding, or under stress, your needs go way up.

This is why both the minerals you add and the type of water you start with matter for real hydration—not just “checking the box” on ounces per day.

The role of salt and minerals

One of the most important yet misunderstood minerals is sodium. We’ve been taught to fear salt, but your body needs it. The key is using mineral-rich, unrefined salt, not the stripped, bleached stuff in processed foods.

Why we love Baja Gold Salt Co.

At Cultivate Chiropractic, we recommend Baja Gold Salt—a sustainably harvested sea salt from the Sea

Baja Gold Sea Salt

of Cortez that contains more than 90 naturally occurring trace minerals.

Unlike table salt, Baja Gold isn’t processed or stripped. It contains:

● Magnesium

● Potassium

● Calcium

● Natural socium

● Dozens of other trace minerals that help your body absorb water

Try adding a generous pinch of Baja Gold Salt to your water first thing in the morning. It’s one of the simplest ways to rehydrate your cells, gently support adrenal health, and feel more grounded and energized.

And if you really want to take hydration to the next level, start paying attention to the kind of water you’re drinking. Water that’s been filtered, re-mineralized, or restructured can dramatically shift how your body feels after drinking it. We love talking about this with patients who are curious—because the difference is something you can literally feel.

Here are simple, natural ways to hydrate smarter—not just more:

Start your day with minerals

A glass of filtered water + a pinch of Baja Gold Salt and a squeeze of lemon helps replenish minerals and wake up your digestive system.

Eat water-rich foods

Cucumbers, melons, berries, oranges, and leafy greens provide hydration plus natural minerals and fiber.

Choose clean electrolytes

Look for clean electrolyte powders with no artificial sweeteners or dyes—or simply add Baja Gold and real fruit juice to your water.

Watch your coffee and alcohol

Both can dehydrate and deplete key minerals, so pair them with extra electrolyte support.

Bonus Tip: Explore your water source. There’s a big difference between dead, flat water and living, mineral-rich water that supports your cells. Curious? Ask us at your next visit or message us on socials with the word "WATER"—we love sharing what we’ve learned.

Don’t just hydrate harder, hydrate smarter. Add real salt, nourish your cells, and notice the difference in how you feel day to day.

We’re here to help you find the missing links in your health—naturally and intentionally.

Are you curious how hydration, minerals, and nervous system care fit together? Let’s chat at your next appointment—we’ll help you create a simple plan that supports your energy, clarity, and resilience. Click here to book online or give us a call at 402-372-0166 to schedule your appointment.

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