Hydration & Digestion - It's More Than Just Drinking Water

Hydration is one of the most overlooked (but crucial!) pillars of digestive health.

We often think of hydration in terms of drinking eight glasses of water a day (this is what's been drilled into our brains from a young age!) and while water is essential, hydration is so much more than that. Staying properly hydrated supports nearly every function in your body, and your digestive system is no exception. In fact, hydration is key to keeping your gut moving, your microbiome balanced, and your digestive fire strong.

Hydration & Digestion: What’s the Connection?

Your body needs fluid to carry out and support a number of different functions. It helps;

• Produce digestive juices (like stomach acid and bile) that help break down food

• Keep the mucosal lining of your intestines healthy to support nutrient absorption and protect against inflammation

• Move food through your digestive tract by supporting peristalsis (the muscle contractions that keep things flowing)

• Prevent constipation by softening stool and making it easier to pass

• Support enzyme function, which is necessary for proper breakdown and absorption of nutrients

  
  

So, when you’re even slightly dehydrated, digestion can slow down, bloating can worsen, and constipation becomes a lot more likely to occur

Hydration Is More Than Just Water

Yes we need water to hydrate but here’s where it gets interesting: true hydration involves more than just drinking water. Your body also needs the right balance of electrolytes, like sodium, potassium, and magnesium, to absorb and use water effectively at the cellular level.

Think of electrolytes as the gatekeepers that help water actually get into your cells (where it’s needed), not just pass through you. This is why some people can drink tons of water but still feel dehydrated or fatigued.

Here’s how to hydrate - the right way:

1. Start your day with minerals – A pinch of sea salt in warm water with lemon, or an adrenal cocktail, can kickstart hydration and digestion in the morning.

2. Eat your water – Hydrating foods like cucumbers, leafy greens, berries, citrus, and bone broth provide both water and minerals.

3. Sip throughout the day – Instead of chugging large amounts at once (which can actually dilute stomach acid), sip water consistently between meals.

4. Don’t forget electrolytes – Especially if you’re sweating, active, or drinking caffeine, consider adding an electrolyte mix (without artificial sweeteners) to your water. I love the I've been loving the pink lemonade electrolytes from Organika! (use MARYANNE25 for 25% off)

5. Avoid overhydrating during meals – Too much liquid with meals can dilute stomach acid and enzymes, which you need for optimal digestion. Small sips are fine, but try to drink most of your fluids between meals.

Filtering Your Water

The quality of your water is just as important (if not more!) then how much water you drink

Most tap water contains trace amounts of heavy metals (like lead), chlorine, pesticides, pharmaceutical residues, and other environmental toxins all of which can negatively impact your gut health, hormones, and overall well-being.

If you have a Brita, I hate to break it to you but you might as well drink the tap water. Brita is a basic carbon filter that dose remove some chlorine and helps to improve the taste, but it falls short when it comes to filtering out the more harmful contaminants like:

• PFAS (a.k.a. “forever chemicals”)

• Fluoride

• Heavy metals

• Microplastics

• VOCs (volatile organic compounds)

If you’re serious about supporting your gut and cellular hydration, it’s worth investing in a higher-quality filtration system one that can remove a broader spectrum of toxins without stripping beneficial minerals. I've been using the Santevia filter for years and love it because it not only removes harmful contaminates but it remineralizes the water to truly help support digestion

Some other great options to consider include:

• Berkey (gravity filter with high contaminant removal)

• Clearly Filtered (pitcher or under-sink with advanced filtration)

• AquaTru (reverse osmosis system with re-mineralization)

• Radiant Life or Hydroviv (for more customizable home setups)

Filtering your water at this level not only helps protect your gut lining from chemical irritants, but also supports healthier skin, better detoxification, and improved mineral absorption.

💡 Pro tip: After filtering, consider adding a pinch of mineral-rich sea salt or trace mineral drops to replenish what may be lost in the process, especially if you’re using reverse osmosis system

While supplements and advanced testing have their place, don’t underestimate the power of simple foundational habits like staying properly hydrated. It’s one of the easiest (and most cost-effective) ways to support your digestion, energy, skin, and overall well-being