Are you Hydrating Enough?
(Foods that can help you stay hydrated)
When we think of hydration, we need to not just think of drinking water — but where is that water going? We need to make sure we are literally hydrating at the cellular level. Many people think that they are loading up with enough water, but may find out that during extreme exercise or excessive heat that they feel ill. When the body gets to the point of feeling poorly, it is almost too late to drink loads of water. The trick is staying ahead of dehydration.
Have you ever known you are dehydrated — that your system is out of whack? At that point you are behind the proverbial 8 ball — it’s past the point of immediate correction.
How do we get water into the cells?
Electrolytes create an electrical charge in your cellular water. Electrolytes are
- Sodium — Chloride — Potassium — Magnesium and — Calcium
Most people get enough sodium and chloride and calcium through diet.
Magnesium and Potassium are the most important ones to get via supplementation. Studies show a whopping 80% of people are magnesium deficient. Talking to a doctor and having labs done can help look at the blood. Eating fibrous foods helps to keep up the hydration as well, (greens, citrus, berries, etc), and naturally you are staying hydrated. The benefits of fibrous foods for the gut is also wonderful.
EMF’s (Electric Magnetic Frequency) interfere with our internal electrical charging system. Our body has energy, and the EMF messes with electrical communication across all cell membranes. It is important, vital even, that we protect ourselves from EMF’s. Get protection on your phone and in your homes. https://beatemf.com/what-is-a-high-emf-reading/
Tips:
Get Water filters to take out the toxins
Ramp up electrolytes in food or via supplements
Make sure to eat lots of fiber — keep up the veggies daily!
EMF Protection — protect your home, cell phone and body!
Do not use plastic water bottles as much as possible. Get your own refillable container and fill it up as you go through the day.
Bottled water often contains toxins from the plastic it is in, try to avoid purchasing cases of water. Have your home water filtered.
Which bottled water is safest to drink?
Nestle Pure Life
Evian
Fiji
Alkaline Water 88
How to tell if Plastic is BPA Free
- Turn the bottle or jar upside down and look at the bottom to see if it contains a plastic resin identification code (commonly referred to as recycling code).
- If you see 1, 2, 4, 5, or 6, you can comfortably assume the bottle or jar is BPA free.
Electrolyte water can be a good hydrator as well, with the added minerals of potassium, calcium, and magnesium.
Gatorade: while it may seem like a good idea to quench your thirst be mindful that Gatorade does have 160 mg of sodium, as it is made as a drink for athletes. (2400 mg of sodium per day is recommended). If you add that to a “fast food” lunch, you may be taking in a lot of sodium.
Energy drinks
For the most part energy drinks are not healthy for you. They are jacked full of caffeine, fillers, and other ingredients. They provide energy for a short time but then you get the downward crash. Not recommended!
Having said that there is a new wave of healthier versions of energy drinks that are better for you and won’t make you feel like your heart is skipping a beat.
Read the label and look for zero sugars
Nunn Energy comes in tablet form with minor caffeine
Bai bubbles and sparkling antioxidant infusion
Hiball sparkling energy water
V8 Energy (with green and black teas)
Celsius
V-8 is high in potassium and vegetables. If you like tomato juice try V-8 to feel fuller, help cramping muscles and get vitamins and minerals.
Foods that can hydrate you and are easy to find/prepare:
Watermelon, Strawberries, Cantaloupe, Peaches, Oranges
Cucumber, Dark leafy greens/lettuce, Zucchini, Celery, Tomatoes, Bell Peppers, Cauliflower, Cabbage, Grapefruit, Carrots are just some of the vegetables with high water content, and many other health benefits.
Recipes
When I think of coleslaw, I think of it saturated in some form of a ranch dressing, and wonder, where is the cabbage? All I taste is dressing with soggy cabbage. Years ago, I decided to change it up, bring it more current and add the rainbow of phytonutrients. I hope you enjoy!
Package of coleslaw mix (already cut up carrots, purple and green cabbage)
1 apple
2 stalks green onion
1 each red and yellow bell pepper
1 avocado
1 English cucumber sliced
½ cup walnuts
Put the coleslaw mix in a big bowl and cut the apples and red bell peppers into strips. Chop the onion small dice.
Dressing
Sesame Oil ¼ cup
Olive Oil ¼ cup
Rice Vinegar ¼ cup
Tablespoon soy sauce
Juice and zest of one lime
1 teaspoon grated ginger or 1 teaspoon dry ginger
1 clove garlic fine diced or ½ teaspoon garlic powder
1–2 Tablespoons sesame seeds
2 Tablespoons Tahini (Tahini is made from toasted ground hulled sesame seeds)
Salt and pepper to taste
Toss the salad and let it sit for a couple of hours to let all the flavors meld. Add the avocado right before serving.
Watermelon Salsa for Chicken or Fish
2 cups watermelon cut into small cubes (prefer the small seedless watermelon)
1 jalapeno minced
2 cloves garlic minced
1 medium tomato chopped small
Zest of 1 lime and juice of 2 limes
1 hot house cucumber cut into small cubes (no need to peel it)
½ cup (approximately) cilantro cut into small dice
Sea salt and pepper
¼ cup (eyeball) olive oil
Put all ingredients into a bowl and let “macerate” for one hour either in the fridge or room temperature
Prepare the protein of choice and top with the salsa
Recipe by Janet Neustedter
Here4You Functional Medicine Health Coach
