Hydration Protocols

Get the hydration protocols I recommend to my clients & students!  This includes mineral loading protocols for sensitive individuals - everyone else & strategies for summer vs winter.

Answers many common questions about how much water to drink & how working inside vs outside - summer vs winter - changes your hydration needs. 

Hydration & Mineral Repletion Protocol

A season-aware, nervous-system-safe approach to real hydration

Most hydration advice focuses on one thing: drink more water.  That advice usually falls short & can even lead to mineral depletion down the road.

 This protocol was created for people who:

• drink plenty of water but never feel hydrated

• feel bloated, wired, anxious, or exhausted after electrolytes

• pee constantly or wake up dehydrated

• struggle more in fall and winter

• have thyroid, adrenal, autoimmune, or high-stress histories

• have dieted, fasted, trained hard, or restricted for years

• want more detailed information on how to figure out hydration needs

Hydration is not just a water problem:  It’s a mineral, light, circadian, and nervous system problem.

This Hydration & Mineral Repletion Protocol teaches you how to hydrate in a way your body can actually retain - without forcing volume, chasing thirst, or overstimulating your system.

What Makes This Protocol Different 

This is not a generic electrolyte plan.

You’ll learn:

• how to determine whether you’re depleted vs mildly depleted

• when isotonic vs hypertonic minerals are appropriate

• how to load, stabilize, and maintain minerals safely

• how to hydrate differently in winter vs summer

• how light exposure, stress, sleep, and activity change hydration needs

• why more water often makes symptoms worse

• how to stop the cycle of constant sipping and frequent urination

Everything is framed around retention, signaling, and safety!

What’s Included

• Full Quinton mineral loading protocols

  • Depleted track

  • Mildly depleted track

• Clear dosing, timing, and progression guidance

• Practical water intake ranges (without obsession)

• Seasonal hydration adjustments (winter vs summer)

• Light environment and circadian considerations

• Activity, stress, sauna, travel, and illness adjustments

• Product links and alternatives

• Safety notes and troubleshooting

This is a step-by-step framework you can return to anytime your hydration feels off.

Who This Is For

This protocol is for generally healthy adults who want:

• deeper hydration without overstimulation

• better energy, sleep, and stress resilience

• fewer headaches, crashes, and nighttime bathroom trips

• a hydration strategy that actually matches their physiology

If you have kidney disease, heart conditions, are on diuretics, or have known electrolyte disorders, work with your clinician.

A Note on Personalization

This protocol was originally developed inside my Bio-Individual Blueprint, where hydration is fully customized based on:

• your nervous system

• thyroid and adrenal patterns

• stress load

• light environment

• activity level

• season

If you want full personalization and live support, Blueprint enrollment includes a custom hydration plan and is open for a limited time.

Hydration doesn’t need to be extreme.

But it does need to be appropriate for you!

This protocol gives you the structure to do that - without guesswork.