hydration and the 4th phase of water

Photo by Marco Lima 

There are three main ideas I want to convey in this post. One, hydration is more important than most people realise. Two, water has a fourth phase of matter, which is plasma or gel. And three, I have a recipe for a hydrating smoothie for you!

My friend and colleague, Courtney Cronin, NMD, told me about a book entitled Quench by Dana Cohen, MD, and Gina Bria (2018). I highly recommend reading this book because it contains a lot of interesting information about hydration. I thought I understood it really well, but apparently there’s more to know and I want to share a few of the things I’ve learned so far.

  1. Even 2% total body water loss is enough to cause cognitive symptoms, like brain fog, irritability, and fatigue.
  2. Regular and continued mild dehydration may be responsible for heart disease, as it makes circulation and vascular compliance more difficult.
  3. Thirst is not necessarily the first indicator of dehydration. Our brains will divert water away from skin, mucous membranes like eyes/nose/mouth/GI tract, in order to keep itself hydrated, possibly contributing to symptoms like dry skin, allergies, dysbiosis/SIBO, headaches, migraines, acid reflux, rapid aging, joint aches, inflexibility, and more.
  4. Water has a fourth phase as plasma, which is more stable inside cells (this is a whole topic unto itself, so click on this link to watch the TED Talk). This is integral to why it’s so important to get lots of water-rich vegetables and fruits in order to adequately hydrate the human body.
  5. Bottled water… Besides producing a lot of the plastic crap going into the ocean and persistently polluting of our entire existence, it requires 3 litres of water to make a single litre bottle of water.
  6. The fascial web in our bodies acts as a water delivery system, which is why movement is key for staying properly hydrated.

There are many foods rich in water, which will help you get more adequately hydrated, while drinking less water. Quench has a 5-day hydration plan with meals and movements that anyone can try (with doctor’s okay).

Below is a smoothie recipe adapted from the book. Enjoy!


  • 1 cup filtered or spring water
  • 1/4 cup pure, unsweetened coconut water
  • 1 tablespoon chia seeds
  • 1 cup fresh or frozen pineapple cubes
  • 1/2 an avocado
  • 1 celery rib
  • 1/2 cup parsley
  • 1/2 of a medium-sized cucumber (peeled if not organic)
  • 1 inch piece of fresh ginger root
  • juice of 1/2 of a lime


  1. Put all ingredients into a blender and puree for about one minute.
  2. Pour over ice in a large cup and drink immediately.

Just a heads up: This recipe makes about a 32 oz smoothie (even though the book says 12 oz)! Maybe it’s just me… hahaha!

Note: if you want to meal prep smoothies, you can chop up and store everything except the liquid ingredients in containers. It’s best to blend fresh daily so you get the most nutritional value.

Please check out Quench for the whole hydration plan and all the resources/bibliography for the claims made in this post.

The recommendations here are not intended to replace or conflict with the advice given to you by your physician or other health professionals. All matters regarding your health should be discussed with your doctor. Consult your physician before adopting the suggestions in this book/blog. Following these dietary suggestions may impact the effect of certain types of medication. Any changes in your dosage should be made only in cooperation with your prescribing physician. The authors and publisher disclaim any liability directly or indirectly from the use of the material in this book/blog by any person.