Do It Right With Hydration

By Hescott Nutrition Services | posted in September 2022 | Hydration, Dehydration, Rehydration, Fluid Balance, Congestive Heart Disease, Renal Disease, Constipation, Gallstones, Kidney Stones, Fatigue, Fluid Balance, Herbs, Muddled Fruit, Liquid Base, Citrus, Optional Add-Ins, Drinking Water, Ginger, Mint, Sage, Strawberries, Watermelon

Today, there are many beverages to choose from, but water is the best alternative for most people who have access to safe drinking water - it is caloric-free and easy to find nearby.

Approximately 60% of your body is water, essential for proper bodily functions. When your body requires water, the brain signal thirst, a vital survival mechanism. Always having a pre-filled reusable water bottle is one of the best habits to ensure proper hydration. Despite the elegant containers available to buy in the stores, most people still do not achieve enough water intake. It is important to note that every process in the body requires water to aid breathing, sweating, and waste removal. It also helps lubricate the joints and tissues, keep you from overheating, preserves healthy skin, and reduces caloric intake from sweet beverages. When your body doesn't have enough water, you may experience more than dehydration. Dehydration increases your risk for specific medical conditions, such as kidney stones, loss of cognitive function, constipation, fatigue, gallstones, and urinary tract infections, all are related to poor fluid balance.

Many factors influence how much water you may need. It is essential to consider your age, weight, weather, activity/exercise level, pregnancy, breastfeeding, and medical status. People with certain health conditions, such as congestive heart failure or renal disease, have very different fluid needs, and the same is true for people with severe infections or diarrhea. No one fluid intake recommendation will suffice for everyone because each person's fluid needs are diverse.

The general guideline for water intake is to measure your weight by two ounces to determine how much water to consume daily. For example, 200 lbs. / 2 ounces = 100 ounces; 10, 10 oz. glasses. This guideline includes water intake from ALL sources, not just drinking water.

One of my favorite methods for doing a grilled dinner is to have each person assemble their foil packet dinner. Did you know that you can meal prep these in advance...and even freeze them?

Although drinking water is necessary, there are times when we want something with more flavor and sparkle. Of course, the requisite lemon wedge is always nice, but we're often left wanting more, so let's explore some ways to jazz up and transform your water. Here are some fun ways to support optimal hydration with this simple formula and some delicious recipes to try:

MUDDLED FRUIT + HERBS + LIQUID BASE + CITRUS + OPTIONAL ADD-INS

MUDDLED FRUIT: Soft fruits work best. You can use a drink muddler for this task and the kind they use to muddle fruit in glasses for mojitos, but you can also place fruit in a bowl and break it up with a fork or use a mortar and pestle to break apart the fruit gently.

• Berries
• Ripe nectarines or peaches coarsely chopped
• Pitted cherries
• Watermelon
• Melon

HERBS: Here are a few of our favorite combinations: chop coarsely and muddle with fruit before adding liquids.

• Mint + Watermelon
• Basil + Peach
• Rosemary + Grapefruit
• Sage + Blackberry
• Lemon verbena + ANYTHING!
• Cilantro + Lime + Honeydew

LIQUID BASE: Go for color and flavor.

• Herbal Tea – We love hibiscus's gorgeous color and rich flavor. Steep four bags in a cup of boiling water to increase the density of flavor. Select a brand that is affordable for you.
• Green Tea – Everything from matcha to yerbé mate, it's all good. Be sure to select caffeinated varieties, as the health-promoting flavonoids are destroyed during the decaffeination process.
• Lemon Tea – Add the rind from the lemon to 2 cups of boiling water. Simmer for 5 minutes, then let sit to infuse.
• Ginger Tea – Peel and coarsely chop 2" pieces of ginger and bring to a boil in two cups of water. Simmer for 5 minutes, then let sit to infuse.

CITRUS: Squeeze in to finish and add some slices for visual impact.

• Lime
• Lemon
• Orange
• Grapefruit

ADD-INS:

• Splash of sparkling water; everyone loves a little fizz!
• Cucumber – Nothing screams refreshing quite like a cucumber! Just peel and process in a blender to purée. About 1/2 cucumber per drink works.
• Chia seed – Add chia seed to make a Chia Fresca! This seed holds more than 30x its weight in water and can help maintain hydration long after emptying your glass. Try adding one teaspoon to your glass and stir well. Let sit for 10 minutes before drinking.
• Stevia or a touch of agave for added sweetness

PUTTING IT ALL TOGETHER: Try these delicious recipes below

• Cilantro-Lime Melon Cooler: honeydew + cilantro + matcha green tea + lime juice + cucumber
• Ultimate Aqua Fresca: strawberry + mint + hibiscus tea + lime + sparkling water
• Fuzzy Peach-Basil Chia Fresca: peach + basil + peach green tea + lemon + chia seed
• Blackberry-Sage Cooler: blackberries + sage leaf (just one will do) + berry green tea + sparkling water
• Citrus Rosemary Refresher: nectarine + rosemary (just a few leaves with stem for garnish) + green tea + grapefruit + cucumber
• Lemon-Cucumber Infused

Water plays a pivotal role in your overall health. Whether your body needs a little or a lot of water, it is the ideal calorie-free beverage for quenching thirst and rehydrating your body.

Are you looking for more hydration ideas? Look no further; check out our MEAL PLANS for deliciously simple recipes.

If you have questions, contact our office at 347-915-3738.