What is Optimum Hydration? There's a better way to hydrate and it's easier and more effective than drinking 8 glasses of water a day! By Thyme is Honey

Have you heard folks talking about optimum hydration and wondered what it is? To put it quite simply: optimum hydration is the way we should all be living.

It’s really not some new fad, magic pill, or 90-day program. It’s really just a matter of understanding a few basic things about how your body works and making a few changes to your daily routine to support better hydration.

This is the basis of The Quench Method, a method for hydrating that is more efficient and effective than just drinking plain water alone. The method is based on the idea that in order to be optimally hydrated we need to drink water, eat water, and move water. Don’t worry, I’ll explain it more!


If you’ve been around here for a hot minute you know that I am really passionate about hydration. For nearly a decade I was consuming at least 100 ounces of water per day (usually close to 150 oz!). That is a lot of water for a person my size, but the thing is — I felt great! I really did. Starting to hydrate completely transformed my life — not just my energy or physical appearance…but also my moods, motivation, and relationships, too. It really was transformative, and I’ve been bragging about hydration to anyone who’d listen ever since.

Around a year ago I started researching for a book I wanted to write, and in the process, I stumbled across new research about hydration and how our bodies utilize the water we drink. Somewhat skeptical, I decided to try the method for a week to see if I noticed any difference. I was already *extremely hydrated* and had been for ten years. Could it really make any difference for someone like me?

Well, friend, I was blown away. All of the incredible benefits I was experiencing from drinking 100+ ounces of water a day were still there, but amplified! And guess what? I was drinking almost half of what I was guzzling down previously — with a goal of around 80 to 90 ounces per day.

But I wasn’t just drinking 80-90 ounces of plain water. Now I was integrating warm lemon water with sea salt. Green smoothies. Flavorful concoctions loaded with hydrating ingredients and nutrients. I was drinking water and eating water.


Optimum hydration means combining the water you drink with fiber and electrolytes to help your body absorb it. We can do this by adding things like natural sea salt (electrolytes) and chia seeds (fiber) to the water we drink, but can also get it from nature in perfectly packaged foods like apples, cucumbers, oranges, and spinach. When water is structured in this way it is referred to as “gel water”, and integrating more of this gel water into your routine is how you achieve optimum hydration.

Optimum hydration also requires that you have a basic understanding of your fascial system, a gossamer, saran-wrap like material that connects every cell in our body. This tissue is vital for some of our most important bodily functions but is also how our body moves the water we consume throughout our body to all the places that need it. Helping care for your fascia and move this water around is one part of hydration that a lot of people miss.

These four tips will help you get started with achieving optimum hydration, but if you want to learn about the method and get some accountability and coaching please check out my online course, The Hydration Checklist, which will deliver one lesson per day directly to your inbox!


  1. Drink a glass of warm lemon water every morning, within 20 minutes of waking up. If you add just a small pinch of sea salt this adds electrolytes and will help prime your entire system for a day of absorption. You can also add a small scoop of chia seed to add fiber and even more absorption power. A small spoonful of chia seeds. This beverage will help any additional water you consume throughout the day be absorbed more deeply and not just passed through your system. Click here for my Morning Water recipe.
  2. Drink a green juice or smoothie every day. This is a fast way to get several doses of fruits and vegetables along with plenty of gel water. You should, of course, also be consciously choosing to eat more plants with each meal (aim for 10-15 servings of plants per day), but incorporating a green juice into your daily routine will help ensure that you always meet this mark. Click here for my Super Hydrating Green Juice recipe.
  3. Make water accessible throughout the day. It’s better to sip water consistently and if it’s there we are more likely to drink it. So, get a great tumbler or water bottle and keep it with you. Take it in the car during your commute. Keep it at your desk. Take it into meetings. Keep it next to your bed when you sleep. Click here for a link to my favorite water cup.
  4. Move more! Remind yourself that the more we sit, the less all this water is able to move around our body and reach the places we need it to. Do what you need to do to help yourself get up regularly throughout the day. Take a few minutes to stretch or massage your shoulders. Schedule “walking meetings”. Remove the waste bin from your desk so you get up more. Picture that layer of fascia that exists beneath your skin and take care of it through regular, gentle movement.


What is Optimum Hydration?

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  1. […] It’s entirely possible to drink plenty of water and be physically hydrated, but not be absorbing enough of that hydration to experience the cognitive benefits listed above. To learn more about how to hydrate properly check out my post about Optimum Hydration. […]

  2. Mike Mishik says:


    My wife and I have been following your plan and really enjoying all the insight. I’m wondering what you suggest for vigorous activities as it relates to if it impacts how much water intake someone takes in throughout the day.

    For example, I tend to have long workouts and sweat a lot, I’m assuming I need to drink more than the standard 100oz? Or is there a gage to be able to determine the appropriate amount based on how much we sweat during physical activities?

    Thanks so much!

    • Dani Bruflodt says:

      Hi Mike,

      This is what The Quench Method officially recommends: drink 4-8 ounces of water for ever 15 minutes of intense activity, but use thirst as your guide.

      For really rigorous exercise the method suggests 2.5 cups (20 oz) about 2.5 hours before exercise, and then another 1.5 cups (12 oz) 15 minutes before.

      You can also try stepping on a scale before your workout, then weighing yourself again after. The college of health medicine has great guidelines on what the change percentage tells you about your hydration levels. Hope this helps!


  3. […] Eight glasses of water every day is the recommended daily intake for the average individual. Should you exercise to the point of sweat, additional water is needed to maintain optimum hydration. […]

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