Bone Broth for Hydration
A collagen-rich, mineral-dense broth for deep hydration and full-body recovery
Bone broth has been a healing food across cultures for millennia — and modern science is catching up to traditional wisdom. Simmering bones for 12-24 hours extracts collagen (which breaks down into gelatin and amino acids), minerals (calcium, magnesium, phosphorus), and glycosaminoglycans that support gut lining integrity. The natural sodium and potassium content makes it an excellent electrolyte drink. Whether you're recovering from illness, supporting gut health, or seeking a warm, savory hydration option, bone broth delivers.
Hydration Benefits
Collagen & Gelatin
Extended simmering extracts collagen that supports skin elasticity, joint health, and gut lining integrity as it converts to gelatin.
Mineral Extraction
Bones release calcium, magnesium, and phosphorus during long simmering, providing bioavailable minerals for bone and muscle health.
Gut Healing
The amino acids glycine and glutamine support the intestinal lining and may help with 'leaky gut' by strengthening tight junctions.
Natural Electrolytes
Bone broth naturally contains sodium, potassium, and chloride — the three primary electrolytes lost in sweat.
Nutrition Facts
| Nutrient | Amount |
|---|---|
| Calories | 45 |
| Water Content | 96% |
| Potassium | 250mg |
| Sodium | 480mg |
| Serving Size | 12 oz |
How to Make It
Step 1: Gather ingredients
You'll need 2-3 lbs mixed bones (chicken carcasses, beef marrow bones, or both), 2 tablespoons apple cider vinegar, 1 onion, 2 carrots, 2 celery stalks, 4 garlic cloves, salt, peppercorns, and enough water to cover.
Step 2: Prepare
Roast beef bones at 400°F for 30 minutes for deeper flavor (skip for chicken). Roughly chop vegetables. Place everything in a large pot or slow cooker.
Step 3: Simmer
Cover with cold water (about 12 cups). Add apple cider vinegar (helps extract minerals from bones). Bring to a boil, then reduce to a bare simmer. Cook chicken bones 12-18 hours, beef bones 18-24 hours.
Step 4: Strain and serve
Strain through a fine mesh sieve, discarding solids. Season with salt. Cool and refrigerate — good broth will gel like Jello when cold. Reheat and sip like tea.
Pro Tips
- Apple cider vinegar is essential — the acidity draws minerals out of bones. Don't skip it.
- Good bone broth should jiggle like Jello when refrigerated — that's the gelatin (collagen)
- Skim the foam that rises during the first 30 minutes of simmering for clearer broth
- A slow cooker on low is the easiest method — set it and forget it for 24 hours
- Freeze broth in ice cube trays for easy portioning — pop a cube into hot water for instant broth
Medical Disclaimer: This recipe is for informational purposes. Check for allergies before trying new ingredients.
Frequently Asked Questions
How is bone broth different from regular stock?
Bone broth is simmered much longer (12-24 hours vs 2-4 hours for stock), extracting significantly more collagen, minerals, and amino acids. Good bone broth should gel when refrigerated — regular stock typically doesn't.
Why add apple cider vinegar?
The acid helps leach minerals (calcium, magnesium, phosphorus) from the bones into the broth. You won't taste it in the finished product — the flavor cooks off during the long simmer.
Can I use just chicken bones?
Yes! Chicken bone broth is lighter and milder, making it versatile for cooking and sipping. Use feet and necks (available at butcher shops) for maximum gelatin content.
How long does bone broth keep?
Refrigerated: 5-7 days. Frozen: 6 months. The fat layer that forms on top when refrigerated actually helps preserve the broth — don't remove it until you're ready to use it.
Is store-bought bone broth as good?
Quality varies enormously. Look for brands that gel when refrigerated, list bones as the first ingredient, and have at least 10g of protein per serving. Many store brands are essentially just regular stock marketed as bone broth.
Can vegetarians get similar benefits?
Vegetable broth provides minerals and electrolytes but cannot provide collagen or gelatin (these come only from animal connective tissue). Vegans can supplement with plant-based collagen boosters like vitamin C, zinc, and copper.
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