You have probably heard that up to 60% of the human body is composed of water.  You have probably also heard how important it is to stay hydrated.  And yet, surprisingly some studies have indicated that up to 75% of Americans are chronically dehydrated.  Water is absolutely necessary for optimal health.

What does that mean? 

It means we could be suffering from fatigue, digestive issues, irritability, headaches, lack of concentration,  and brain fog – all of which could be improved simply by drinking more water!  Water helps the body regulate temperature, detoxify, and eliminate waste.  It aids in the the metabolic process and keeps the immune system strong.  It is especially important to stay hydrated as the temperatures outside rise.  And children are even more prone to dehydration than adults.  I can tell you first hand – it is not fun to be in the ER with a child who is suffering from severe constipation that could have been avoided by drinking more water!

How much do we need and when?

This varies, but the guideline for adults, according to the National Academies of Sciences, Engineering and Medicine, is 2.7 liters of water from all beverages and foods per day for women and 3.7 liters for men.  For kids a good guidleine is 4-6 glasses per day for kids under age 8 and 6-8 glasses for kids over 8.  But these are guidelines and will vary by the individual and will depend also upon the level of physical activity, the climate, weight, gender, age and general health of the person.  You can also gauge your hydration by the color of your pee – dark yellow means dehydrated – pale yellow or clear is hydrated.  Also – listen to your body!  Are you thirsty?  Drink up!!  (But be aware – by the time you are thirsty you are probably already dehydrated!)

Drinking water at certain times can be especially beneficial:

•  16 oz of water immediately after waking up helps activate internal organs and raise metabolism. (I like to squeeze in some fresh lemon to help with digestion, add some vitamin C and support healthy skin).
•  8 oz of water 30 minutes before a meal aids digestion and helps you better absorb nutrients.
•  8 oz before taking a bath helps lower blood pressure.
•  8 oz of water before bed is great for cardiovascular health and helps you avoid stroke or cramping.

Remember too – you can get water from other sources!

Other sources other than just plain old water:

Drink your Veggies:

Cucumber, (Try my cleansing and detoxifying cold cucumber soup on a hot day – yum!), Tomatoes, Celery, Cauliflower, Broccoli, & Spinach (add it to a smoothie, your kids will never know!) are all almost or over 90% water.

Drink your Fruits:

Watermelon, Cantaloupe, Strawberries, Grapefruit, Pineapples and  Oranges are all excellent sources of water.

Make your water FUN:

Infuse your water with  the following for flavor and health (maybe not all together!! But mix it up to your preference!):)

Lemons, limes, oranges, melon, basil, mint, rosemary, cinnamon, ginger, cucumber, strawberries, pineapple.

Other hydration tips:

Make your own ice pops – I love doing this in the summer – get an organic, natural fruit juice that you love (example – orange juice ) and  some sliced strawberries, blueberries, raspberries, etc .  Put the fruit in the molds first and then add your juice – freeze until solid – about 4 hours.  So much healthier than the store-bought ones!

Make your own sparkling water.  I love my SodaStream – in the long run you end up saving tons of money that would be spent on all those cans/plastic bottles of sparkling water. I love that this one comes with a glass carafe.

Make your own iced tea!

Be sure to start the day off the right foot – before anything else drink 12-16oz of water with a generous squeeze of fresh organic lemon.

Love & Yum,

Holly