This past week my intention was on EZ Hydration Habits with a focus on hydrating at key times throughout my day; when I first wake up, 6-8 ounces before every meal, and a ‘smart’ drink after running.
Thank you for the comments, the questions, and the inquiry from my last post. I was very surprised with the amount of feedback I received from my last post, and it made me realize how important this topic was for everyone. I know we are all looking for an easier way to stay healthy, feel better, and manage stress, And hydration is something everyone can start to focus on TODAY. No need for new workout clothes, a membership to an expensive gym, and (The best part) no diet restrictions!
Some of the concerns that came up through my conversations were…
addition of water = increased restroom breaks
addition of salt into the diet – I thought sodium was bad.
Is Gatorade a good option for quick hydration?
Is there such a thing as Too much water?
Chia seeds aren’t just good family fun, they are THE smartest way to hydrate. When you drink a glass of water with chia seeds in it (1-2 TBSP), the chia seeds will absorb the water and help the water remain in your body longer. This allows your body to balance the electrolytes which will aid in stamina and endurance (great for distance athletes) and give your body time to soak it all in!
- Add 1-2 TBPS of chia seeds to 6-8 oz of water and let it sit in the water for 10 minutes or overnight (even better) allow the seeds to absorb the water and become gel like. Shake the water before drinking.
This should slow down the amount of ‘potty’ breaks within the day, and it will allow your body to maintain hydration instead of washing out (something that can occur if you drink too much water).
From my last post, I talked about the morning glass of water having a pinch of one of these salts.
When it comes to adding salt to your diet and your water it is QUALITY not Quantity. These salts contain trace minerals that your body may have lost throughout the night. This small step allows your body to balance the electrolytes needed to stay hydrated. Start salting your water NOT your food.
Better Than Gatorade (When Water is not enough)
I have experimented with a few drinks this week to replenish after running. They both tasted great, kept my muscles hydrated, and helped me recover quickly. Even if you aren’t a runner, these drinks helped my husband recover from a fun evening and my own children from a day of bicycle riding.
Instead of giving my family a sports drink that contains a ton of glucose (125 calories and 35 grams of sugar), I chose to…
add a Nuun tablet to 12 oz of filtered water and 2 tsp of chia seeds- the boys loved the strawberry lemonade flavor.
I mixed 4 oz of our favorite Kombucha, 2 TBSP of chia seeds, pinch of sea salt, and 12 oz of filtered water after my long run on Saturday.
Low sugar options that hydrate with fast acting carbohydrates and electrolytes that allowed everyone to recover from dehydration symptoms. FYI – Sugar requires a lot of hydration for your body to process and filter.
There is such a thing as too much water. This can cause lowered sodium and potassium levels, muscle cramps, and can strain the kidneys and heart which can make you feel tired. Who would have THOUGHT? This does require a healthy person to consume a liter of water within an hour, so I am sure many of you aren’t chugging 33 oz of water, but I just want you to be aware of all the facts.
Smarter Water Options
Switch from Almond milk to Coconut milk
(Try 4 oz coconut milk with 12 oz of warm water , 1 -2 tsp of Cardamom and cinnamon to your coffee- Tasted like a Chai latte)
Drink coconut water instead of Gatorade
Explore the different flavors of the sparkling water craze- Waterloo Cherry is my favorite
This upcoming week, my focus will be on Eating my Water. (look for my post next weekend.) I plan on adding hydrating foods into my daily diet and pulling out some of the dehydrators that are causing some of the symptoms that are still sticking around.
I hope you are joining me on this adventure. Let me know how it is going. I want to hear about your goals, your swaps and how it is affecting you.
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