12 Weeks Total Recharge: Week 1 - Hydration

Friday, March 4, 2016
12 Weeks Total Recharge: Week 1 - Hydration

Are you feeling like your body is in need of a recharge?! Running low on energy? Packing on extra pounds? This 12 week series is created to bring your body to a place of rejuvenation….. a strong & lively place. Each week we will focus on a specific topic, which will come with “keys” in order to help you achieve your best YOU! The start date is in your hands, but I say, “On your mark, get set, GO!”

We’re here to help you along the way. Feel free to contact us with any questions. Best wishes!

For HYDRATION WEEK, the goal will be to drink at least 50% of your body weight in fluid ounces of water (150/2=75lbs=75 fluid oz.). This goal not only begins this week but will be continued the duration of the challenge! It's the most important! Here's why....

Hydration is the most important building block to your health and vitality, which is why it is the #1 focus when it comes to having a healthy lifestyle. Without the proper amount of water, your organs do not function properly, much less your muscular system.

It is very easy to overlook our body’s cry for water. So many people suffer from chronic dehydration and don’t even know it. Are you one of these?

Take a look at some commonly overlooked symptoms of chronic dehydration. They are:

  • Digestive disturbances such as heartburn and constipation
  • Urinary tract infections
  • Autoimmune disease such as chronic fatigue syndrome and multiple sclerosis
  • Premature aging
  • High cholesterol
  • Weight gain

How Much Water Should You Drink?

So how much water should you drink per day? Six or eight glasses?

Here’s a good rule of thumb: You should be drinking enough water to turn your urine a light-colored yellow.

If you are doing vigorous exercise, it is advisable to increase your water intake as needed. It is also important to note that as you age, your thirst mechanism works less efficiently. Older adults need to pay more attention to the color of their urine to see if their water intake is adequate.

Listening to Your Body

By the time your body is thirsty, it is probably already a bit dehydrated. Besides thirst, here are some other more subtle signals your body sends indicating you need to drink more water...

  • Fatigue and/or mood swings
  • Hunger even though you've recently eaten
  • Dizziness or lightheaded feeling
  • Back, joint aches, or headaches
  • Dull, dry skin and/or pronounced wrinkles
  • Infrequent urination; dark, concentrated urine, and/or constipation

Health Benefits of Drinking Pure Water

We know the cost of not drinking enough water, but what does hydration help your body do...

  • Maintain a healthy body weight
  • Properly digest food and absorb nutrients from food
  • Have healthy, glowing skin
  • Decrease muscle and joint inflammation
  • Have better circulation
  • Detoxify your body naturally

Coconut Water

In order to obtain great hydration, water is not the only fluid necessary to be successful. Coconut Water has become more popular in the recent years but not just for its taste. It also has some great health benefits too...

Coconuts are an excellent source of fresh, pure water and electrolytes. Coconuts are also rich in lauric acid, which is known for its immune-boosting as well as its antiviral, antibacterial and antifungal properties, so it's an ideal choice when you're sick or just finishing an intense workout!

Infused Water

Infused water is a way to make your water look pretty and a way to add some fantastic healthy benefits to your enjoyment. Depending on the different fruits and herbs you place in your pitcher, infused water can aid digestion, reduce headaches, help with fat burning, boost your immune system, help regulate blood sugar and benefit cardiovascular health! I have listed three recipes below for you to try! Please remember to choose organic and to wash your fruit well due to pesticides.

Here are some great recipes for you to try!

Homemade Lemon-Lime Sports Drink (makes about 1 quart)

Ingredients: 3 c. filtered water – ¼ c. raw honey – ¼ tsp. sea salt – Juice of 1 lemon & 1 lime (about 1/3 cup)

Directions: Boil 1 c. of water and pour over honey and salt. Stir to dissolve. Juice lemon and lime straining out pulp. Add juice and remaining water to honey water. Chill in refrigerator. Makes about 1 quart.

Lemony Herb Cucumber Water

Ingredients: ½ cucumber – 1 lemon – 2 sprigs rosemary – 1 handful thyme - 1 handful mint - water

Directions: Wash and thinly slice cucumber and lemon. Fill a pitcher with water. Add all ingredients. Refrigerate 1 hour before serving.

Pitcher of Lemony Herb Cucumber Water

Strawberry + Basil Water

Ingredients: organic strawberries – 1 handful of basil – water

Directions: Wash ingredients and thinly slice strawberries. Rub basil leaves with your fingers. Fill a pitcher with water. Add all ingredients. Refrigerate 30 minutes before serving.

Pitcher of Strawberry Basil Water

12 Weeks Total Recharge

Our 12 Weeks Total Recharge blog series is dedicated to help bring your body to a place of rejuvenation, a strong and lively place. Each week we will focus on a specific topic and provide key information to help achieve the best YOU. You can use the links below to view the previous and next post in the series or you can view all posts here.

Body Basics offers personal training, remote personal training and nutrition counseling at our facility in beautiful downtown Boise. Contact us to discuss how we can help achieve your goals for a better you.

Christine Kling

Christine Kling

Co-owner and trainer at Body Basics

Christine's love for life, health and people effects everything she says and does. As a trainer, she strives to truly know her clients in order to encourage and motivate them in their own specific way. As a studio owner, she thoroughly enjoys laughing with her husband while creating a very welcoming atmosphere... Instructing others in the realm of fitness is not just her job but a privilege.

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