• Karen C Uthus

The Simplest Diet Change with the Most Impact: H2O!

Kick off summer with a tall glass of refreshing water! Our bodies are over 60% water, so as the temperatures rise and we are more active it is necessary to replenish lost body fluids. Water is essential for EVERY cell in our body.

Positive Effects

These are some of the positive effects of being well hydrated.

· HEART: Thins blood, easing your heart’s workload.

· BRAIN: Contributes to better mood, alertness and overall brain function. (Brain is 75% water.)

· DIGESTION: Eases digestion process and facilitates movement of nutrients throughout your body.

· MOVEMENT: Lubricates joints and facilitates higher performance of muscles.

· APPEARANCE: Moisturizes skin, hair and nails contributing to healthier appearance and luster.

· ELIMINATION: Aids in the elimination of toxins from your body.

How much?

How much water should you consume daily? The answer to that question is actually more complicated than you would think. An easy calculation to remember is to aim for ½ of your weight in ounces. For example, if you weigh 200 lbs. you would aim to have 100oz of water a day. However, an important factor to consider is that many of the foods you eat contain water and variables such as age, size/weight, health status, medications and activity level play a part in the calculation too. It is also important to note that diuretics (e.g., alcohol, coffee and tea) affect water consumption needs. If properly hydrated, urine should be a pale yellow. Medications, certain foods and certain medical conditions can alter urine too.

When to Drink

The very tricky thing about hydration is that by the time you are aware that you are thirsty you are already significantly dehydrated. The key to staying hydrated is to drink water throughout the day. It is best to focus on times between meals and just sip with food as needed. Too much water at mealtimes can interfere with appetite and proper digestion.

Want to add some zip to your water?

Try adding sliced fresh fruit (-oranges, limes, cherries, watermelon), vegetables (-cucumbers, ginger) or herbs (-mint, basil, rosemary).

Rosemary-Blueberry Water Recipe:

1-2 sprigs of rosemary, gently crushed

1 handful of blueberries

Fill pitcher with water

Place in sprigs and handful of gently crushed blueberries

Place in fridge to cool.

(Rosemary is a stimulating herb that has a positive effect on memory and concentration. Blueberries are an antioxidant and are also recognized to contribute to brain health.)


Did you know that most people derail their energy balance (calories in vs. calories out) by consuming a significant amount of calories thru their daily beverages? This means that not only may you be taking in more calories than you are aware of, but that it can displace foods and beverages that offer necessary nutrients and benefits.


Disclaimer: This website blog does not provide medical advice, diagnosis or treatment. Information provided is not intended to be a substitute for professional medical advice. Please seek professional medical advice as needed.

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