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Keeping it cool in the heat at of  summer
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Hydration Innovation


Keeping it cool during the heat of summer!

NOTE: Please click "display images" if they don't immediately load; they are cool!!!. Another issue is that some of my mailings are ending up in Gmail's "promotions" folders--so be sure to check there for future communications!


why water???

Our bodies are made up of 60-75% water. Water is needed for every cell to function properly! Not getting enough water impairs you mentally (affecting your ability to think and reason clearly) and physically (from your blood pressure to your skin). Here are some of the symptoms of dehydration, a sign your body is using up/excreting  water more rapidly than it is taking it in:

 

  • dry mouth/trouble swallowing

  • dizziness/feeling faint

  • clouded thinking, anxious thoughts, fuzzy thinking

  • tingling sensations in the hands and feet

  • skin that doesn't bounce back when pinched (drink your water if you want to avoid those wrinkles!)

  • muscle cramps

  • heart palpitations

What to do?

Don't wait until you are thirsty to drink; by the time your body tells you it is thirsty, it is probable that you have already lost more electrolytes than you have consumed.

How much should I drink?

 

Generally speaking, for an adult, consume half your body weight in ounces. For example, a 160 lb man should drink 80 ounces (10 cups) of water.

Are there other factors which affect the amount I must drink to be healthy?

Certain medications require a higher water intake (especially meds for high blood pressure, depression and anxiety). Muscle relaxants and medications which help lessen the need to urinate frequently also require greater hydration). Also, remember to drink at least a full glass of water for every alcoholic beverage you consume (ideally, you should hydrate BEFORE you go out for drinks--then add a glass in between alcoholic drinks. You'll thank me in the morning!

 

Read on!

 

 

is there any other way?!!

 

Does this seem impossible? What if I told you that you could EAT some of your water???


Check out the foods which are superior to water for hydrating the body! What a concept!!!


Research shows that eating certain fruits & veggies can actually be MORE HYDRATING than DRINKING WATER!


Of all the hydrating foods, some manage to rival water in its ability to replenish and hydrate the body. How is this possible? These foods contain electrolytes in the just the right balance. Here they are:
  • Watermelon contains 92% water and packs a punch with its unique combo of salts, minerals and natural sugar--eat it (and squish some into your water glass) for a truly natural, electrolyte-rich sports "drink"
  • Cucumbers, weighing in at 96% for water content, also have an amazing balance of electrolytes--and are therefore even more hydrating than water itself!
  • Celery (it only takes  a few stalks to replenish much-needed minerals!)
  • Papaya, like watermelon, has lutein (good for the eyes) and zeaxanthin, boosting hydration--a sweet fix (don't you love my play on words?) for summer thirst!
 

Other hydrating (not to mention delicious) foods include:

  • pears (refreshing, high in fiber and water content)
  • cantaloupe (90% water and Vitamin A-rich!)
  • pineapple (hydrating and anti-inflammatory; good for that troublesome joint stiffness exacerbated by summer's humidity)
  • kiwis (hydrating and more Vitamin C than an orange!)
  • oranges (well...still a perfect source of Vitamin C, among other things...)
  • grapefruit (also helps lower insulin levels and control appetite)
  • grapes (hydrating, containing reservatrol)
  • green salad (buy mixed greens for added nutritional diversity)--each type of lettuce varies in its water content, but they average about 94%
  • zucchini (95%)--rich with folate, potassium, Vits A and C
  • tomatoes (95% also and are good either eaten raw or in sauce
  • radishes
  • bell peppers (92% water plus Vitamin C, folic acid, beta carotene, B6 and thiamine)
  • carrots (87% wter and a super source of beta carotene (all the "outstanding oranges" are)--in addition, these contain a natural sunscreen, protecting against skin, lung and oral cancers
  • apples (hydrating, fiber containing and especially good for the cardiovascular system, asthma, diabetes and certain cancers--unsweetened applesauce is good too)
  • strawberries (92% water)--buy organic, as strawberries carry a high pesticide residue--organic strawberries are also tastier (try a local farm!)
  • raspberries--also high in fiber are rich with antioxidants
  • blueberries--ditto!
  • mangoes (delicious, refreshing and a good source of Vitamins A, C, B6 and fiber)
  • eggplant (high in fiber and water content)--just don't fry it, as its spongy nature causes it to soak up so much oil that so as to render it unhealthy)

      ***fun tips to try****

 


Many fruit and veggies make good add-ins to naturally flavor your water:

 
  • toss in the tops of organic strawberries (or squish them in)

  • blueberries or raspberries add flavor, fiber and antioxidants

  • sliced cukes, melon balls, watermelon or zucchini are fabulous and refreshing

  • pineapples are hydrating and anti-inflammatory (good for that joint stiffness exacerbated by these humid days)

  • oranges add Vitamin C--add a (washed) slice or squeeze in some of the juice) for a pretty tasteful (pun intended) drink

  • grapefruits are a terrific choice, even lowering blood sugar!

  • grapes (reservatrol and so much else...one of the "powerful purples"

  • Combine a few of the above to mix it up! Come on--learn to PLAY WITH YOUR FOOD!


By eating a variety of colors (try to eat the colors of the rainbow every day), along with drinking half a glass or so more each time you finish a glass (you'd be surprised how much a few more sips here and there can add up!), you will stay healthy, happy and hydrated all summer long!



 

 

I hope these tips have been helpful!



 


What new tips have you tried? In the photo, I added a splash of unsweetened pomegranate juice (reservatrol, fiber, antioxidants)...overall, just another YUMMY way to drink water!



 

Here's to welcoming summer

with a SPLASH! Keep it cool!















 

Let's drink to health, happiness and hydration!

Please share your tips for healthy hydration on my Facebook page!



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