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How to stay hydrated in the summer?

How do you make sure you are getting enough water and quality water?

Water needs are individual and depends on your age, activity level, and your current state of health.

Why do we need to drink more water in the summer? 60% of our body is made up of water. During the hot summer months our body tries to cool down by the natural process of sweating, which makes a person dehydrated so we need to drink more water. We are often more active in the summer and it compounds the issue of becoming dehydrated.


The general recommendations are 2.7 liters per day for women and 3.7 liters per day for men. About 20% of our daily water needs are actually met through diet, so it’s important to include hydrating foods, like fruits and vegetables, in your meals throughout the day. Watermelon, strawberries, cantaloupe, cucumbers, celery, iceberg lettuce, spinach, radishes, tomatoes, green peppers, and cauliflower have over 90% water content, and they are not only refreshing, but they are also filled with nutrients and are naturally low in calories.


The quality of the water you are drinking is just as important as the quantity. Drinking filtered water can help reduce your exposure to contaminants sometimes found in tap water, such as arsenic, chromium and THMs (Trihalomethanes) that can cause cancer and chlorate that harms the thyroid. I love my Berkey water filter as it removes more contaminants than other water filters on the market and it saves me money by using the same water filter for up to 6000 gallons of filtered water. Check out the Berkey Filters website for details on the contaminants removed and how these filters compare to other products.

Cool Tip: Did you know that the Environmental Working Group (EWG) has a National Tap-Water Database where you can enter your zip code to find out what is in your water? I was curious, so I checked mine and I was surprised with the findings. I will talk more about this in my upcoming class on Toxins-Free Healthy Home and Body. Stay tuned.

Fun Fact: Bottled water seems like a good idea but the plastics leach into the water and harm our gut bacteria. I recommend using reusable glass or stainless-steel water bottles and you will not only support the health of your gut but also the health of the planet.

Benefits of water

Besides hydration, consuming more water has additional benefits. Here are some of my favorites:

1. Fewer cravings

Dehydration can sometimes be confused with hunger, so drinking enough water may help you reduce cravings.

2. Digestive regularity

Dehydration can lead to digestive problems, constipation and an overly acidic stomach, which increases the risk of heartburn and stomach ulcers. So drinking enough water is essential for keeping your gut healthy and flushing body waste.

3. Healthy Kidney

Your kidneys do an amazing job of cleansing and getting rid of the toxins in your body, as long as you drink enough water. Insufficient water can lead to kidney stones and other issues.

4. Glowing skin

When dehydrated, our skin become more vulnerable to skin disorders and premature wrinkling. Drink up for a healthy and more youthful looking skin!

5. Mental focus

Proper hydration helps you with thinking, reasoning and better focus.

6. More energy

Dehydration, especially after exercise, can impair your mood, concentration and can lead to headaches and fatigue. Water regulates body temperature, which is especially important for athletes who lose more of their water weight via sweat. If we do not stay hydrated, it effects physical performance, and can lead to reduced motivation and increased fatigue.


Is drinking more water feels like hard work? Here is a list of my favorite tips to help make it easier:

· Drink a full glass of water in the morning when you wake up. It will not only stimulate digestion but also rehydrates you from the night.

· Add some freshly squeezed lemon or lime juice (I always have lemon cubes ready in my freezer) for taste and better digestion.

· Carry a water bottle with you and make it a goal to fill it up several times during the day.

· Make infused water with fun flavors (see recipes below)

How to make Infused Water?

1. In a large pitcher add the desired combination of fruit or herbs.

2. Add 1 cup of ice (optional).

3. Fill the pitcher with 5 cups of water.

4. Let it rest for at least 2 hours.

5. Add additional fruit or herbs to garnish, if desired.


Strawberry, Basil and Lemon

½ cup strawberries stemmed and sliced

5 large basil leaves torn

1 lemon thinly sliced

Cucumber and Mint

1 small cucumber thinly sliced

10 fresh mint leaves torn

Orange and Ginger

1 orange thinly sliced

1 (2-inch) piece ginger peeled and thinly sliced

Lemon and Rosemary

1 lemon thinly sliced

1 spring of fresh rosemary

Can you eat the fruit after infusing water?

Yes, but you might be disappointed, as the fruit infuses the water with flavor, the fruit itself has less flavor and more water.

As a twist when I do not have basil, lemon, mint, orange, ginger or rosemary on hand I use 1-2 drops of Young Living essential oils to get the same flavor. Let me know if you are interested in getting Young Living essential oils at wholesale price. It’s simple and easy.

Try these recipes and let me know which one you liked the best!

Do you have your own favorite recipe? I am interested to hear from you. Just simply click here.

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