Nick’s Healthy Morning Hydration Drink

Outliyr Healthy Morning Drink: Key Ingredients & Recipe

Now, what does the drink itself look like and how do I make it?

Water is the base. I use the highest quality filtered water I can get. Bonus points for clean, freshly harvested, local, natural spring water. According to more recent molecular estimates, our bodies are made of up to 99 percent water. I usually fill my Mason Jar with 20-26 oz of warm water.

Unrefined salt is likely the most important addition, and it’s something we all (should) have in our pantries. It’s the single most important mineral. Get enough salt and your body spares some of the other electrolytes. Making it the master electrolyte. Medical institutions wrongly vilify salt. Salt, more than sodium, is vital for optimal health. Especially in the morning as it supports the adrenals, neural activity, and healthy cortisol production.

Essentially, salt activates the body and mind (careful with evening salt consumption). It should be balanced with potassium (mentioned later). Use between a pinch and 1/4 TSP of unrefined sea salt in your water.

Magnesium is one of the most common nutrient deficiencies with up to 90% of Americans not consuming enough. Recent research shows this super mineral is involved in 3,700+ biochemical reactions throughout the body and mind. Deficiency is associated with issues related to cardio health, stress regulation, nervousness, sadness, mood, cognition, sleep, relaxation, energy generation, and much more. Magnesium comes in many forms — but only seven have value.

If I could choose one to use in my AM water, it’d be magnesium malate for its energy-boosting effects. Although each part of the body absorbs and utilizes different forms. I’ll either use 500mg of magnesium malate powder or pop two Magnesium Breakthrough capsules (or pull them apart and dump them into my water).

Essential amino acids (EAAs) are the building blocks of life. Most of the body is water, and half of the rest is made up of amino acids. These are nutrients that we’d die without, and like others on this list, most of us don’t get enough. There are 20-23 total amino acids, and our body can produce all but nine. Those nine are the essential amino acids.

A few of their many involvements include: increasing fat burning, stimulating lean muscle growth, accelerating recovery, reducing appetite, elevating physical and mental performance, boosting energy levels, and improving sleep. EAAs technically inhibit autophagy as they build muscle. So this would blunt some benefits of fasting. Loss of lean tissue (sarcopenia) is one of the primary drivers of aging, and most people need more of specific essential aminos. So supplementing is smart. I add 5-10 grams of quality EAAs.

Shilajit is an ancient adaptogenic ingredient beloved by cultures around the world for its potent nutrient density. Nicknamed the “destroyer of weakness” and “nectar of the Gods” because it contains vitamins, minerals, 80+ minerals, fulvic acid, humic acid, and other bioactives. Humic and fulvic acids are especially interesting (and powerful for our purposes) because they amplify the effects of the other nutrients we consume.

These compounds act like beneficial trojan horses, helping our body better absorb and assimilate everything we ingest. Therefore, making our morning drink stronger and healthier. Shilajit comes in many forms and qualities. I like to add 6 drops of sun-dried Himalayan shilajit to my water. If you don’t enjoy the smokey flavor, you can choose one of the other forms.

Apple cider vinegar (ACV). One of the more stereotypical additions to “healthy morning drink” recipes. Apple cider vinegar does a few interesting things that health giants like WebMD and Cleveland Clinic now validate. First, it increases levels of hydrochloric acid in the stomach which improves digestion, gut health, protection against food-borne micro-organisms, and nutrient assimilation. Naturally high levels of malic acid provide energy. Raw, organic, ACV “with the mother” provides some natural probiotics and antioxidants. It’s famous for slightly aiding weight loss.

Perhaps most importantly, ACV stabilizes blood sugar and prepares the body to better handle any incoming glucose spikes. In other words, it’s an excellent, cheap, available glucose disposal agent (GDA). I rarely measure and instead, just use a splash. Make sure to choose a raw, organic, “with the mother” brand.

Lemon or lime. These citrus fruits contain bioflavonoids, break down oxalates and other plant toxins, support liver health, and act as an antioxidant-rich digestive tonic that also suppresses appetite. The tartness also offsets some of the unpleasantness of essential amino acids. I use the juice of half of a fresh lime or lemon.

Potassium is another typical deficiency. Although we can get therapeutic amounts from the right foods. Together with salt, potassium is the other hydrating mineral. While sodium saturates the outside of cells with water, potassium brings it into cells. Whenever possible, it’s best to consume them together. Potassium is one of the main reasons athletes consume bananas (which are actually mediocre sources) and coconut water for hydration.

If you eat semi-low carb as I do, your potassium requirements increase. Unless you’re consuming an avocado or two per day, look into potassium. Potassium citrate is cheap, tasteless, and well-absorbed. There are 700-900mg in an avocado. I like to add 1/4 TSP of potassium citrate to my water. That equates to a safe ~600mg. Be careful with potassium. It is one of the few minerals that must be dosed carefully. I never exceed 1/2 TSP.

Sometimes, I’ll run out of an ingredient and/or forget to add it. Sometimes, I will add additional “boosters”.