Hydration
A report from Lore
This month we’re celebrating hydration with Miir and have come together to create a custom water bottle available exclusively at Lore at 676 Broadway.
The Water After the Fire
One of the most common questions we hear at Lore isn’t about heat tolerance.
It’s about what happens if you go too far.
Bloodshot eyes.
Muscle cramping.
A strange wired exhaustion instead of calm.
People assume they overdid the sauna.
Most of the time, they didn’t overdo the heat — they out-sweated their minerals.
Sweat isn’t just water leaving the body.
It’s sodium, potassium, magnesium.
Heat opens the body.
Minerals decide whether it heals or drains.
So here is the protocol — what to do if you’ve pushed too hard and didn’t replace what left the body.
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Step-by-Step Rehydration Protocol
(What to do now)
1. Stop Heat for 24 Hours
No sauna.
No hot yoga.
No marathon hot showers.
Let the nervous system settle.
Let blood volume normalize.
Let the body find equilibrium.
Recovery begins when stimulation stops.
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2. Rehydrate in Layers (2–4 hours)
Do not slam water.
Flooding the system dilutes what little electrolytes remain.
Base mix — repeat 2–3 times:
• 16–20 oz water
• ½ tsp high-quality mineral salt (Celtic, Redmond, Himalayan)
• Optional: squeeze of lemon or splash of coconut water
Sip slowly over 20–30 minutes.
If you’re urinating constantly and it’s clear, you’re not hydrated — you’re under-electrolyted.
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3. Add Targeted Minerals
These are the cramp-killers.
• Magnesium glycinate or malate — 300–400 mg
• Potassium — from food first (avocado, banana, sweet potato)
• Sodium — don’t be shy today; sauna sweat is salt-heavy
Avoid magnesium citrate — it can worsen dehydration.
Think of this as restoring the body’s electrical wiring.
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4. Eat a Real, Salty Meal
Within 1–2 hours.
Water doesn’t stay in the body without food to anchor it.
Ideal recovery meal:
• Bone broth or miso
• Eggs, fish, or meat
• Rice, potatoes, or root vegetables
• Olive oil or butter
This pulls water into cells, not just the bloodstream.
True hydration happens inside the tissues.
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5. Eye Recovery
Bloodshot eyes are often dehydration showing itself externally.
Support them:
• Preservative-free artificial tears
• Avoid screens late that night
• Omega-3s if this happens often
Most normalize within 12–24 hours once minerals return.
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Tomorrow: Prevention
Before Sauna — Prime the Reservoir
30–60 minutes before entering heat:
• 12–20 oz water
• ¼ tsp mineral salt
Optional if the session will be intense:
• Magnesium glycinate 200 mg
• Small carb if fasted (fruit, honey, dates, half a bannana)
Never enter high heat already thirsty.
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During — Sips, Not Gulps
Between rounds only.
Small sips of:
• Water, or
• Coconut water diluted 1:1
No chugging.
No ice shock to digestion.
Always add a pinch of salt.
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After — Rebuild the Cells
Within 30 minutes:
• 16–20 oz water
• ½ tsp mineral salt
• Optional coconut water or lemon
Sip slowly.
Add magnesium before bed if the heat was intense.
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Food — Anchor the Water
Within 1–2 hours:
Salty soup.
Protein.
Carbohydrates.
Healthy fat.
Hydration works with food as well.
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Evening Care
If eyes or calves feel sensitive:
• Eye drops
• Omega-3s
• No more heat that day
• Early sleep
Bloodshot eyes usually clear overnight when electrolytes are restored.
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Signal Check
You’re dialed when:
• Urine is pale yellow
• No twitching in calves or feet
• Eyes normalize within hours
• You feel calm and clear, not wired
You’re under-hydrated when:
• Cramping
• Headache
• Bloodshot eyes
• Clear urine all day
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Heat opens the body.
Minerals decide whether it heals or drains.
The practice isn’t about toughness.
It’s about care.
Supplements we like:
I M 8 (add to your water)
Ascent hydration mix
Lypo-spheric (magnesium, glutathione
Magnesium creams for muscle cramping
Amino lean - amino acid replenishment
Baja Gold mineral salt
H2 hydrogen tabs
-Adam from Lore
Lore is a new bathing club located at 676 Broadway
Perfect hydration protocol! Thank you!