Explanation
Osmolarity refers to the number of molecules in a liter of solution. This calculation can be used as an indirect assessment of hydration status. (source, source)
Low
Low osmolarity levels can be attributed to factors such as excessive hydration or kidney dysfunction, as the kidneys play a crucial role in regulating fluid balance and electrolyte levels in the body. Nutritionally, inadequate intake of electrolytes like sodium and potassium, often found in processed meats, fruits, and vegetables, can contribute to lower osmolarity. (source, source, source, source)
Optimization
Incorporate salt: Consumption of salt is associated with increased serum sodium. (source) Recommendation: Incorporate salty foods or add a pinch of salt to meals.
Avoid alcohol: Alcohol intake is associated with decreased serum sodium. (source) Alcohol causes dehydration which includes a loss of water, as well as a decrease in plasma sodium. (source) Limiting the intake of alcohol aids in regulating sodium concentrations. Recommendation: Monitor alcohol intake. Try to limit consumption to one or two drinks daily, with the goal of less than three per week.
Supplement with electrolytes: Sodium intake increases serum sodium levels. (source, source) Supplementing with electrolytes containing sodium increases sodium levels in the body. Recommendation: Supplement with a variety of electrolytes with at least 500 mg of sodium.
Prioritize complex carbohydrates: Consumption of complex carbohydrates helps control blood glucose levels. (source) Complex carbohydrates, like fiber, generate a slower release of glucose into the bloodstream compared to simple carbohydrates, due to their complex chains of sugar molecules that take longer to be broken down and converted into glucose. (source) Consuming complex carbohydrates aids in maintaining blood sugar levels. Recommendation: Consume at least 3 servings of carbohydrates daily.
One serving examples: Apple (with skin) (1 medium apple), Brown Rice (cooked) (1 cup), Orange (1 medium orange), Blueberries (1 cup)
Incorporate organic fruit juice: Carbohydrate consumption increases blood glucose levels. (source) Fruit juice contains simple carbohydrates, which are quickly broken down into glucose, which then enters the bloodstream, increasing blood sugar levels. (source, source) Recommendation: Drink 8 oz of organic juice.
Maintain fluid balance: Overhydration is associated with decreased blood glucose. (source) Increased fluid intake decreases the relative concentration of glucose in the blood. (source) Recommendation: Monitor water consumption to ensure no more than 0.5 fl oz of water per pound of body weight per day.
Supplement with carbohydrates: Carbohydrate consumption increases blood glucose levels. (source) Carbohydrates are broken down by digestive enzymes into glucose, increasing levels in the blood. Recommendation: Supplement with 15 to 30 g around the training window.
Prioritize high-quality protein: Low protein intake has been shown to negatively affect serum BUN levels. (source) Urea is the primary metabolite derived from dietary protein intake and tissue protein turnover, thus low BUN levels would be a result of low protein intake. (source) Recommendation: Eat 0.8 to 1.0 g of protein per pound of body weight per day.
One serving examples: Eggs (3 large eggs), Chicken Breast (3.5 oz), Beef (lean cuts) (3.5 oz), Salmon (3 oz), Pork (lean cuts) (3.5 oz), Tofu (3.5 oz)
Supplement with a quality protein source: Low protein intake has been shown to negatively affect serum BUN levels. (source) Urea is the primary metabolite derived from dietary protein intake and tissue protein turnover, thus low BUN levels would be a result of low protein intake. (source) Recommendation: Supplement with 20 to 40 g of quality protein with a goal of consuming 0.8 to 1.2 g of protein per pound of body weight per day.
Prioritize potassium-rich foods: Consumption of potassium has been shown to increase circulating potassium concentrations. (source) Recommendation: Consume one serving of potassium-rich foods daily.
One serving examples: Beet Greens (cooked) (1 cup), Salmon (3 oz), Cannellini Beans (cooked) (1 cup), Avocado (1 medium avocado)
High
High osmolarity levels can result from various physiological and nutritional factors impacting fluid balance in the body. Physiologically, impaired kidney function or excessive sweating can disrupt the body's ability to regulate water and electrolyte levels. From a nutritional perspective, inadequate hydration and excessive intake of salty or sugary foods can contribute to elevated osmolarity levels, affecting overall hydration and health. (source, source, source, source, source)
Optimization
Limit salty foods: High sodium intake increases serum sodium levels. (source) Limiting the consumption of salty foods decreases sodium concentrations. Recommendation: Monitor and limit excess salt intake.
Prioritize proper hydration: Water intake has been shown to decrease sodium levels. (source) Water intake aids in regulating fluid and electrolyte balance, and it influences the metabolism of sodium in the kidneys. (source) Prioritize hydration in order to regulate sodium levels in the body. Recommendation: Drink at least 0.5 fl oz of water per pound body weight per day.
Avoid sodium: High sodium intake increases serum sodium levels. (source) Limiting the consumption of sodium decreases sodium levels. Recommendation: Monitor excess sodium intake and supplement concentrations.
Limit simple carbohydrates: Consumption of complex carbohydrates helps control blood glucose levels. (source) Simple carbohydrates are quickly broken down into glucose, which then enters the bloodstream, increasing blood sugar levels. (source, source) Limiting the intake of simple carbohydrates will aid in regulating blood glucose levels. Recommendation: Limit consumption of refined foods, like pasta, white bread, and sugar.
Incorporate cinnamon: Consumption of cinnamon has been shown to elicit positive effects on blood glucose levels. Cinnamon has been shown to mimic the effects of insulin by activating pathways that lead to a reduction in blood glucose. (source) Recommendation: Consume up to 1 tsp of cinnamon daily.
Incorporate green tea: Drinking green tea has been shown to decrease fasting glucose. (source) Green tea contains EGCG, or epigallocatechin gallate, a compound that promotes cellular glucose transport proteins. (source)Recommendation: Drink at least one 8 oz cup of green tea daily.
Avoid prolonged sitting: Walking has been shown to positively affect blood glucose levels. (source) Exercise induces skeletal muscle to absorb glucose from the bloodstream for energy, which decreases blood glucose levels. Further, data suggests that exercise improves beta cell function, which improves blood sugar control. (source) Breaking up prolonged periods of sitting with movement will help regulate blood glucose levels. Recommendation: Break up each hour of sitting with at least five minutes of physical activity, such as body weight squats, knee raises, walking, and push-ups. Do a daily structured walk of at least one mile.
Supplement with berberine: Berberine supplementation has been shown to decrease glucose concentrations. (source) Berberine supports the activity and proliferation of insulin beta cells, which improves blood sugar control and regulates blood glucose levels. (source) Recommendation: Supplement with at least 1 g of berberine daily.
Prioritize proper hydration: Elevated BUN levels have been associated with dehydration. (source) BUN is a measure of the amount of nitrogen in blood from the waste product urea, found in the liver and excreted in urine. Dehydration causes serum levels to decrease, increasing BUN concentrations. (source) Recommendation: Drink at least 0.5 fl oz of water per pound body weight per day.
Avoid smoking: Smokers have been shown to have higher BUN concentrations than nonsmokers. (source) Smoking is associated with renal function deterioration mediated by elevated homocysteine levels. (source) As kidney function diminishes, BUN concentrations rise. Recommendation: If a smoker, take the steps to quit. If not, avoid areas where secondhand smoke is present.
Supplement with a vitamin B complex: Low levels of vitamins B1 and B2 have been associated with high BUN concentrations. (source) Supplementation with vitamin B complex helps suppress oxidative pathways that hinder kidney health and function. (source) Supporting kidney health helps to lower BUN concentrations. Recommendation: Supplement with a vitamin B complex that has at least 50% of daily recommendations for each B vitamin.
Limit foods high in potassium: Consumption of potassium has been shown to increase circulating potassium concentrations. (source) Limiting the intake of foods high in potassium decreases serum potassium. Recommendation: Monitor and limit excess consumption of foods high in potassium, like bananas, broccoli, and beans.
Active recovery: Muscle damage can cause increased serum potassium. (source) Active recovery increases the reabsorption of potassium ions back into muscle cells via the sodium-potassium pump, which then reduces the concentration of potassium in the blood following a hard workout. (source) Recommendation: Prioritize techniques to enhance recovery capacity, such as low-intensity movement and mobility, at least twice a week.
Avoid potassium: Supplementation with potassium has been shown to increase circulating potassium concentrations. (source) Limiting the intake of potassium decreases serum potassium. Recommendation: Monitor excess potassium intake and supplement concentrations.
Associated Biomarkers
