Hydration Hype

 Are You Adequately Hydrated?

According to the Centers for Disease Control and Prevention, 43% of adults do not drink enough water! Drinking water throughout the day keeps us energized, improves our brain performance (including mood & memory), promotes healthy digestion, reduces the likelihood of chronic headaches and kidney stones. It also helps with weight management; often times we think we are hungry when we are actually thirsty! 

Our fluid needs vary based on heat, humidity, activity and body size. Keep in mind that caffeine and alcohol dehydrate you.  Drinking enough to keep your urine pale is a great way to know that you are adequately hydrated. Check out this chart from the Cleveland Clinic:

You can also do a quick calculations:

Divide your weight in 1/2, the answer is how many ounces you should set as your goal for water each day. For example, if you weigh 150 lbs, your daily water goal is 75 ounces.

What Counts as Fluid?

• Plain water is best. You can also count sparkling water, herbal tea and electrolyte drinks (see my recommendations below)

• Keep things interesting by using frozen fruit as ice cubes or adding fresh herbs to your water (Think Spa water!) 

• Fruits and vegetables have a higher water content than other foods and thus help to keep you hydrated; include a variety of greens, berries and other produce in all of your meals!

• Try drinking a full glass of water as soon as you wake up in the morning before you do anything else. This really helps in meeting your goal for the day.

Warning Signs of Dehydration

Early signs:

Thirst

Flushed skin

Premature fatigue

Increased body temperature 

Later signs (caution!):

Dizziness

Increased weakness

Labored breathing with exercise

 

Recipe of the Month: Fresh Grapefruit Salad

Ingredients:

• 2 pink grapefruit (ok to sub mandarin oranges)
  
• 1 handful red onion slices
• 8 cup mixed greens
• ¼ cup feta or goat cheese crumbles
• ¼ cup sprouted pumpkin seeds
• ¼ c olive oil
• 2 T orange juice
• 2 T lemon juice
• 2 T apple cider vinegar
• 2 T honey
• Salt & pepper to taste

Instructions: Peel and break grapefruit into sections. Place washed greens in large bowl. Top with onions, cheese, seeds and grapefruit sections. In mason jar, mix oil, juices, vinegar, honey, salt & pepper. Drizzle over salad. To make this a meal, try adding protein like grilled chicken, salmon, shrimp or roasted garbanzo beans.

Katie's Kitchen

If you find it difficult to drink enough plain water to stay hydrated, you can use an electrolyte drink to help you meet your fluid goals. Read the labels however. Many contain added sugars or artificial sweetener. Here are some that I recommend:

Ultima is my favorite every day electrolyte drink. It does not contain any added sugar or artificial sweetener. It is sweetened with Stevia (which is made from a plant). My favorite is the variety pack. Click this link to order on Amazon.

 Buy here

If you are a "salty" sweater (you know who you are!), LMNT is for you! This electrolyte drink is higher in sodium which makes it perfect for endurance athletes. I do not recommend this if you are watching your blood pressure. Also available on Amazon; I like the Citrus Salt flavor best.

Buy here

Don't forget about having a water bottle to help you track how much you are consuming. I recommend measuring how much your water bottle holds with a measuring cup, if it is not listed on the bottom. If you are in the market for a new water bottle, I love my Yeti Rambler because it is easy to wash, dishwasher safe, fits in the car cup holder, keeps my water cold and it is mostly plastic free (I only use the lid to travel). Here is a link to mine on Amazon: Buy here

For herbal tea, TAZO Passion and Wild Sweet Orange are my all time favorite. They are  delicious plus zero caffeine & zero calories. You can find Taco at Target & most grocery stores. Here is a link to the combined pack that includes both from Amazon:Buy here

 Please note as an Amazon Associate, I may earn commission from your qualifying purchases on Amazon.