Water is fundamental to human health. It supports vital bodily functions, helps regulate temperature, and ensures the proper functioning of our cells and organs.
For those with histamine intolerance and mast cell activation syndrome (MCAS), staying hydrated is even more critical.
Histamine, a water-soluble molecule, needs water to be effectively flushed from the body.
Staying well-hydrated helps the kidneys to filter and excrete excess histamine more efficiently. However, proper hydration involves more than just drinking water—it's about ensuring water gets into your cells, and electrolytes play a crucial role in this process.
Understanding The Importance of Electrolytes
Electrolytes are minerals that carry an electric charge and are vital for numerous bodily functions, including muscle contractions, nerve signalling, and maintaining fluid balance.
The key electrolytes include:
Sodium: Regulates fluid balance, muscle contractions, and nerve function.
Chloride: Works with sodium to maintain fluid balance and is essential for proper digestion.
Potassium: Helps with muscle function, nerve signalling, and balancing fluids.
Magnesium: Supports muscle and nerve function, blood sugar control, and blood pressure regulation.
Calcium: Crucial for muscle contractions, nerve function, and bone health.
For individuals with symptoms such as light-headedness, dizziness (especially when standing up), cramps, low blood pressure, headaches or migraines, or low energy or for those with conditions like POTS (Postural Orthostatic Tachycardia Syndrome) or chronic fatigue syndrome, the need for electrolytes can be even higher, as these can all be exacerbated by electrolyte imbalances.
Easy Electrolyte Drinks
Commercial electrolyte drinks often contain additives, preservatives, and artificial flavours, which may trigger symptoms in people with histamine or mast cell health issues.
Fortunately, there are great options including making your own low histamine electrolyte drinks at home. Here are some simple and cost effective options that ensure you avoid potential triggers:
1. Salted Water or Herbal Tea
Start with 1 litre of filtered or spring water or your favourite hot or cold herbal tea. Hibiscus, peppermint, nettle, holy basil, rooibos, or chamomile are good histamine-friendly choices.
Add 1/4 to 1/2 teaspoon of high-quality Himalayan or sea salt. If using sea salt, ensure it is free of microplastics, as toxicity is a known contributing factor to mast cell activation.
Add 1/4 to 1/2 teaspoon of corn-free cream of tartar, which is rich in potassium. If it's your first time making this drink, start with 1/4 teaspoon of each ingredient until you get used to the flavour.
2. Coconut Water
Coconut water is a natural source of electrolytes, including potassium, sodium, and magnesium.
It's a convenient and tasty way to stay hydrated.
If you don’t tolerate coconut products, then stick with the other options.
3. Watermelon Juice
Watermelon is a fantastic source of electrolytes, particularly potassium and magnesium.
Blend it into a refreshing juice or enjoy it fresh, or in a salad.
It's perfect for a hot summer's day!
4. Mineral Water
Sparkling mineral water is a great way to get a natural source of electrolytes.
Choose this bubbly drink when eating out or bring it to your next social event.
It’s a great way to hydrate! (We share our favourite one in our program First Steps.)
Diet and Hydration
Certain foods can also help maintain hydration levels and provide electrolytes:
Cucumber: High in water content and rich in electrolytes. Try our Cucumber Watercress Honeydew Salad on page 180 of our cookbook for a delicious way to bring cucumber into your meals.
Celery: Also high in water and contains electrolytes such as potassium and sodium. The Green Gazpacho on page 133 of our cookbook is a refreshing summer soup using this ingredient.
Lettuce: Provides hydration and is a leafy green low in histamine. Start your day well hydrated with our Breakfast Salad on page 178.
Low Histamine Chicken Stock: Offers hydration and essential minerals. This foundational recipe can be used in so many ways. Enjoy a cup as a warm drink, use in soups or enjoy our Breakfast Tonic when you have a cold or flu. Our stock recipe can be found on page 132 of our book.
Want to get these recipes? You can find them all in our book!
Incorporating Electrolytes into Your Routine
To maintain proper hydration and support your body's ability to manage histamine and mast cell activity, make electrolytes a part of your daily routine.
Here are a few tips:
Stay Consistent: Drink your favourite electrolyte beverages throughout the day, especially during hot weather or physical activity. Distributing your fluid intake throughout the day can reduce the risk of triggering a flare in symptoms. Carrying a water bottle with you is a great way to make sure you keep drinking. Incorporate electrolyte rich foods regularly too.
Listen to Your Body: Pay attention to symptoms like dizziness, headaches, and fatigue, which might indicate a need for more electrolytes. Periods of stress are also a good time for additional electrolytes. Exercise increases your need for both water and electrolytes, so stay hydrated before, during and after exercise. Drink before you feel thirsty. Setting a timer can be a helpful reminder to have a drink.
Choose Convenience: If making your own drink isn’t convenient for you, then try a good quality commercially prepared electrolyte powder. If you know you don’t tolerate flavours, choose an unflavoured electrolyte powder like LMNT’s unflavoured packs. If you’d like to try out some flavours, get a free sample pack on your first order with this link. Keep in mind that every person’s response to flavourings is unique, so trust your instinct if you aren’t sure if you tolerate flavours. Buying a case of mineral water is another convenient option. Choose what works for you.
Hydrate to Feel Great
By understanding the importance of hydration and the role of electrolytes, you can better manage histamine intolerance and MCAS.
Maintaining proper hydration is essential to manage your symptoms effectively.
Good hydration is a multifaceted process that involves drinking quality water, incorporating electrolytes, consuming hydrating foods, and being mindful of emerging symptoms. Paying attention to these aspects can make a significant difference in how you feel, helping you stay energized, focused, and healthy.
Are you struggling with dizziness, vertigo, or what feels like constant dehydration related symptoms? Think migraines, headaches, muscle twitches, low blood pressure, deep fatigue or maybe even that constant urge to pee...
Let's get you started on getting to the root of your symptoms. Potential dehydration and electrolyte imbalances may very well be a clue! Consider joining us at our next The Histamine Connection class. It's a free class we host online every month or so, and it's the perfect place to start.
In the class, we'll help you make that histamine connection for yourself if it is indeed a piece of the picture, and we'll get you started on solutions to reduce what's driving your symptoms. Register for the next class by visiting this page. Let's get you feeling better!
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