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Water = Healthy Hydration
Debi Silber, The Mojo Coach on
The body is composed of over 60% water; no wonder we need to keep hydrated throughout the day! Eight 8-ounce glasses of water a day is recommended, however you may need more or less depending on your exercise habits, medications taken and other factors. More than half of your body weight is water weight!
Often we may not even know we’re dehydrated. When you’re feeling thirsty, your body is already in a state of dehydration. Signs of dehydration include tiredness, fatigue, dizziness, weakness, irritability, hot flashes, dry mouth, tongue, lips, darker colored urine and decrease of urine output. Babies, young children and the elderly are most susceptible to becoming dehydrated, and should be specially monitored for this life-threatening state of bodily disruption.
With the summer temperatures approaching, always be cautious to make sure you’re meeting your hydration needs. We all love to spend our time outdoors – whether you’re lounging in the warm sun, biking, jogging, roller blading, playing baseball, etc. Before you head out, be sure to grab a water bottle (glass or BPA-free is best) to go.
Not a fan of plain water? Do you often find yourself grabbing sweetened flavored water, soda or juice instead? Other alternatives to getting your fluid-fill can be loaded with added sugars and food dyes, and can add hundreds of calories to your daily intake. Plus, drinking your calories is usually not as satisfying as chewing your calories.
Here are a few ways you can boost the flavor and health of your water:
- Try adding frozen berries (strawberries, blueberries, raspberries, blackberries), squeezed lemon and mint leaves to a large jug or gallon of water. Let the mix sit in the fridge, allowing the berries to defrost to a chilled temperature, giving off juices and adding powerful antioxidants in the process.
- Try making your own tea mixtures as a great way to stay hydrated. Boil water and let it sit with a favored black tea, green tea, flavored or herbed tea of your choice. Add liquid stevia and mix well. Cool to room temperature then store in the fridge for a healthy ice-tea mixture.
No time? Here are my two favorites:
- Just add a squirt of lemon juice (100% real lemon juice) and a squirt of liquid stevia to filtered water in a BPA-free water bottle. Healthy lemonade that’s a great detoxifier as well!
- Add a squirt of liquid green tea and a squirt of liquid stevia to your filtered water for delicious iced tea!
How else can you think of flavoring your water to add taste and minimize added sugars? I’d love to know, comment and share!
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Paula Gallagher
Paula is a highly qualified and experienced nutrition counselor on the staff at Village Green.
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Margo Gladding
Margo's impressive knowledge base is the result of a unique blend of educational and professional experience.
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Dr. Neal Barnard
Dr. Barnard leads programs advocating for preventive medicine, good nutrition, and higher ethical standards in research.
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Dr. Joseph Pizzorno
Dr. Joseph Pizzorno, ND is a pioneer of integrative medicine and a leading authority on science-based natural medicine.
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Debi Silber
Debi is a registered dietitian with a master’s degree in nutrition, a personal trainer, and whole health coach.
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