Hydration, Minerals and the Importance of Gut-Supportive Liquids
Summer has arrived in the northern hemisphere, and with it comes warmer temperatures, increased perspiration, and a higher need for proper hydration. Although hydration, minerals, and gut-supportive liquids are important all year long, they are especially crucial during hot summer months to keep the digestive system balanced and functioning optimally.
Why Hydration Matters for Digestion
Water is a vital component of nearly every bodily function, and digestion is no exception. Staying adequately hydrated ensures that your body can break down food efficiently, absorb nutrients, and eliminate waste effectively. Dehydration can slow the entire digestive process, contributing to issues such as bloating, constipation, sluggish metabolism, and general discomfort.
When the body lacks adequate fluids, it may also produce thicker mucus in the stomach lining. This compromises the gut's protective barrier, making it more susceptible to inflammation and overgrowth of harmful bacteria. Maintaining fluid balance is one of the simplest ways to support your digestive health.
How Much Water Do You Really Need?
A helpful guideline is to drink at least half your body weight in ounces of water each day. For example, if you weigh 160 pounds, aim for 80 ounces (or 10 cups) of water daily. Be sure to adjust based on your activity level, environment, and individual health needs. If you are sweating more than usual, more hydration will likely be required.
Practical Hydration Tips
Start Your Day with Water: Drinking a glass of water first thing in the morning replenishes overnight fluid loss and helps wake up your digestive system.
Sip Throughout the Day: Drinking consistently throughout the day supports better absorption than drinking large amounts all at once.
Infuse Your Water: Add slices of lemon, cucumber, mint, or berries for a refreshing flavor boost and a gentle detoxifying effect.
Use Visual Reminders: Prepare your daily water in a pitcher or reusable bottles and place them where you will see them. Consider setting reminders or using hydration apps to keep you on track.
Time It Right: Drink water between meals rather than during them to avoid diluting stomach acid, which plays an essential role in breaking down food.
Healing Liquids That Nourish the Gut and Boost Energy
Some of the best liquids for your body do more than hydrate: they help your gut thrive.
Hydration plays a vital role in every stage of digestion—from producing stomach acid and digestive enzymes to keeping things moving through the intestines. But not all liquids are created equal. These healing drinks do more than hydrate; they actively support your gut lining, reduce inflammation, and restore balance to the digestive system.
Herbal Teas: Peppermint, ginger, chamomile, and fennel teas soothe digestive discomfort, reduce inflammation, and support nutrient assimilation.
Electrolyte Drinks: A natural electrolyte drink made with filtered water, a pinch of sea salt, and fresh lemon or lime juice can replenish minerals lost through sweat and support energy levels.
Coconut Water: Naturally high in potassium and other electrolytes, coconut water is an excellent choice for hot days and post-exercise hydration.
Broths: Bone broth and mineral-rich vegetable broths nourish the gut lining and provide a comforting, nutrient-dense option for fluid intake.
Why Minerals Matter
Minerals are crucial for optimal digestion. They help activate enzymes, support muscle contractions throughout the digestive tract, and maintain a healthy balance of stomach acid. Without sufficient mineral intake, the digestive process may become sluggish or impaired.
Our bodies rely on 12 essential minerals and at least 64 trace minerals to function at their best. These minerals support everything from energy production to nerve function—and they play a foundational role in hydration and digestion.
Emerging research also links long-term mineral deficiencies to deeper cellular impacts including impaired detoxification and even DNA expression. While that may sound far-reaching, it’s one more reason to ensure you are getting the full spectrum of minerals your body needs to function at its best.
Bonus Insight: Minerals Do More Than Support Digestion
Most of us were taught that calcium is the key to bone strength—but your bones actually require at least 12 different minerals, including magnesium, phosphorus, potassium, and other trace elements. When we supplement with calcium alone—especially in synthetic or isolated forms—it can disrupt mineral balance and even contribute to issues like brittle bones, joint pain, or soft tissue calcification. Replenishing a full spectrum of minerals is vital not just for gut health, but for bone and joint health as well.
But here’s something many people don’t realize: most of our drinking water—especially when filtered through common systems like refrigerator units, Brita, or reverse osmosis—has been stripped of essential minerals. While filtration is important for removing toxins, it also removes the very elements our bodies rely on for hydration and gut function.
Fortunately, you can begin to replenish what has been lost. One easy way to do this is by adding Salt Sole—a traditional mineral infusion made from high-quality salt and filtered water—to your morning routine. Another simple method is placing a pinch of Celtic sea salt under the tongue with each glass of water, which helps pull water directly into the cells and supports deep hydration. Both Celtic Sea Salt and Himalayan Salt are excellent choices because they naturally contain over 70+ trace minerals, making them highly effective tools for remineralizing the body.
A Note on Sea Salt Quality
Not all mineral salts are created equal. When using sea salt or pink salt to support hydration and trace mineral intake, quality and sourcing matter. Look for brands that prioritize purity and conduct third-party testing for heavy metals—especially important if you are using salt regularly for wellness.
For grey sea salt, French Grey Sea Salt (Sel Gris) is a trusted choice. It is traditionally harvested from the clean coastal waters of France and is prized for its rich mineral content and natural moisture, which helps preserve trace elements. When choosing pink salt, opt for Himalayan salt that is food-grade, unrefined, and sourced from reputable mines like in the Khewra region of Pakistan. Always look for transparent labeling, sourcing practices, and lab-tested purity to ensure you are getting the benefits—without the unwanted extras.
Key Minerals for Digestive Function
While the body uses over 70 minerals for various processes, the following key players are especially vital for digestive health:
Magnesium: Encourages regular bowel movements and calms the nervous system.
Potassium: Assists with fluid balance and gut motility.
Sodium & Chloride: Essential for stomach acid production and digestive enzyme function.
Zinc: Supports gut lining repair and enzyme production.
Calcium: Facilitates muscle function within the digestive tract.
Iron: Delivers oxygen to cells, including those in the intestines.
Sulfur: Aids detoxification and bile production for fat digestion.
Our bodies are electrical, and minerals like sodium, potassium, and magnesium play a key role in that system. These naturally occurring minerals act as conductors—carrying the signals that keep our muscles (including those of the digestive tract) moving, our cells hydrated, and our energy stable. They are also essential for a strong, steady heartbeat, helping regulate the electrical impulses that power every contraction of the heart. When you support your mineral intake, you are not just aiding digestion—you are fueling the electrical rhythm that keeps your entire system in balance.
Signs You May Need More Minerals
Frequent muscle cramps or spasms
Digestive sluggishness or constipation
Unexplained fatigue or brain fog
Cravings for salty foods
Symptoms of acid reflux or bloating
Irregular heartbeat
Balancing hydration with adequate mineral intake supports every layer of digestive health—from breaking down food to maintaining gut lining integrity.
Final Thoughts
If you are looking for a simple place to start supporting your gut this summer, look no further than your water bottle. Drink mindfully, choose gut-supportive fluids, and replenish your minerals. Small shifts in your hydration habits can lead to big improvements in how you feel, digest, and absorb the nutrients your body needs.
