“Water is life’s mater and matrix, mother and medium. There is no life without water.”
Low grade dehydration is a chronic issue I see again and again in my clients. Dehydration occurs when the water loss from your body becomes greater than the water going into your body. The average person, in a temperate climate, loses approximately 2.5 liters of water each day. This amount does not account for additional loss caused by illness, pregnancy, breastfeeding, being in a hot and humid climate, physical exertion, or exercise. Each and every day you lose water through your skin (via perspiration), your lungs (yes, just breathing!), when you have a bowel movement, and when you urinate.
Drinking an adequate amount of water each day can be challenging to say the least. And yet, it is important to understand how vital adequate daily intake is to your health and well-being on all levels. Did you know that 60% of your body weight is water?
Many of your body’s key daily functions rely on adequate water intake. Your body needs water every day to flush toxins from your organs, get key nutrients to your cells, and to keep your mucous membranes moist—all of which are vital to a healthy and balanced state of well-being.
So, how do you know if you are drinking enough water every day? Thirst alone isn’t always the best indication. Did you know if you are over the age of 50, your body’s sensation of thirst greatly decreases and that decline continues as you age? Some common signs of low grade dehydration are:
Prevention really is the best approach. But, how do you figure how much water to drink every day? Easy-peasy, just take your body weight and divide it by two. You now have a ball park range number of ounces of water to drink every day. For example, if you weigh 160lbs, you would want to try and drink around 80 ounces of water each day. I know, I know, that seems like so much! How will I ever drink that much water?!
I have some suggestions and recipes to get you started. Drinking a glass of warm lemon water upon rising each morning is a great way to get your digestion going and get that first glass of water in! Did you know that drinking coconut water provides a natural way to balance your electrolytes?
So, if you can’t stand the thought of drinking plain water, try coconut water. You can even dilute it or add fresh fruit or herbs for a refreshingly healthy beverage. Fruit or herb infused water is a super easy, tasty, and fun way to flavor your water and encourage your H2O intake. Drinking water doesn’t have to be boring! Use your imagination and mix it up!
Flavor Infused Water
You will need:
*But I want it sweeter! Then add a touch of fresh Stevia or honey.
Clean, wash, and slice your fruit or vegetables. Clean, wash, and chop your herbs. You will want about ¼ to ½ cup of fruit or vegetables per quart jar and about 1 to 2 Tablespoons of chopped herb per jar.
Make sure to reserve some nice slices of your fruit or vegies and whole herb leaves for garnish. Place your fruit, vegetables, and herbs in the bottom of your jar. If you want to sweeten your water, add a small amount of fresh Stevia or honey to your jar.
Use a wooden spoon to muddle and mash your mixture. Add your garnish and then fill your jar with fresh filtered water or coconut water. Stir well, cover, and refrigerate for at least 2 hours before drinking. You can strain your water, if desired, with a mesh metal strainer.
I usually end up eating the fruit and herbs in my water. Yummy! And when you drink one quart size jar of your flavored water you get approximately 30 ounces of water intake! Yummy Yay!
Always keep your flavored water refrigerated and consume within 24 hours of making it.
Some of my favorite fresh fruit and herb combinations: Watermelon and Lemon balm, Lemon and Peppermint, Orange and Hibiscus, Cucumber and Spearmint, Strawberry and Basil, Grapefruit and Sage.
Hydrate and Enjoy!