HYDRATION LOOKS GOOD ON YOU!

Water makes up approximately 60% of your body weight. Every system in your body relies on it. It flushes toxins out of vital organs, carries nutrients to your cells, and provides a moist environment for your ear, nose and throat. Making sure you stay hydrated is important to your well being!

So we know it's important, but how much exactly should we be drinking? According to the Institute for Medicine, the adequate intake for men is 13-15 cups of fluids per day, and the adequate intake for women is 9-11 cups of fluids. While it doesn't have to be water, drinking water is the simplest no calorie choice. You may have heard the advice to drink eight 8 ounce glasses of water each day, or "8 by 8 rule." It's easy to remember and pretty close to the recommendations, so it's still a good goal!

GETTING MORE WATER INTO YOUR DIET

Here's some advice from Annie, our assistant manager and part of our leadership team at Choices, on how to get more water into your diet!

Staying hydrated is essential for the health of our bodies, but many of us find it difficult to be drinking water all of the time. If you’re looking to incorporate more water into your diet, but aren’t so sure you want to trade in that tasty latte or soft drink for bland water, try this. Just add any of the following botanicals to your water glass. No need to add heat—simply add your ingredient to fresh, cool water and enjoy! I like to put my concoction in a large mason jar and pour it into my glass from there. It keeps the flavors melding :) Cheers to your health!

*RASPBERRIES

*STRAWBERRIES (I LOVE STRAWBERRIES BECAUSE OF THEIR HIGH VITAMIN C CONTENT. GETTING ENOUGH VITAMIN C IN THE DIET AND KEEPING YOURSELF HYDRATED ARE TWO THINGS THAT ARE GREAT FOR HEATHY SKIN!)

*MINT LEAVES

*LIME WEDGE

*GRAPEFRUIT

*SLICED LEMON

*CUCUMBER (BONUS TIP: TRY USING CUCUMBER-INFUSED WATER AS A REFRESHING FACIAL MIST. JUST POUR YOUR COOL INFUSION INTO A SPRAY BOTTLE—AURA CACIA MAKES A GREAT ONE FOR THIS-- AND STORE IN THE FRIDGE. THIS IS ESPECIALLY WONDERFUL IN THE WARM SUMMER MONTHS, BUT IT FEELS LIKE A MINI SPA TREATMENT ANY TIME!)

*WATERMELON

*HIBISCUS PETALS

*GET CREATIVE!* TRY MIXING AND MATCHING DIFFERENT FRUIT AND HERBAL COMBINATIONS. STRAWBERRIES AND BASIL GO GREAT TOGETHER, OR TRY LIME WITH MINT FOR THAT SUMMER MOJITO VIBE.

YUMMMM…. I FEEL MORE REFRESHED ALREADY! :)

CHEERS TO YOUR HEALTH!

Other Good Beverage Choices

**Soda is full of sugar and empty calories. And artificial sweeteners found in diet sodas have actually been linked to weight gain. So, below you’ll find healthier choices to quench your thirst.**
You can click here to read our blog post about sugar and artificial sweeteners.

Coffee & Tea

These beverages provide antioxidants. Antioxidants are phytochemicals that protect healthy tissue from free radicals that can damage cells and cause disease. Coffee is one of the most heavily pesticide sprayed crops, so organic is the healthiest option. To maximize the health benefits of drinking tea, you may want to consider opting for green tea. The holistic benefits may include heart health, type 2 diabetes, weight loss, reduced inflammation, as well as bone and vision health. You can read more here, including data sources from healthline.com.

MILK

Milk (dairy) delivers calcium, vitamin D, phosphorous and a balance of other nutrients that have been proven to build your bones and teeth as well as promote the healthy function of your muscles and blood vessels. It is 90% water and provides lots of nutrition for 80-100 calories per cup. Organic milk from grass-fed cows is known to have higher levels of healthy fats and other vitamins, plus it comes from cows that have not been given hormones or antibiotics. If it's in your budget, organic makes sense.

NON-DAIRY MILK

For those who are vegan or lactose intolerant, plant based milk can be a good substitute. Many people choose non-dairy options for sustainability and ethical reasons as well. When making your “milk” choice, be sure to consider the nutrient content. Click here for a comparison chart. Be sure to read the ingredient labels carefully, as often times sugar is added for flavor and even to extend shelf life. There are pros and cons to all, but most people choose the option that tastes best and has the cleanest ingredients.

Read more: Is Milk Bad for You? Here’s what the research says. from Healthline.com

Almond, hemp, oat, soy, and cow's milk: Which is best? from Medical News Today

100% Juice - Sip Sparingly

Drinking 100% juice is another way of increasing your fluid intake. And since studies show that Americans do not consume enough fruits and vegetables, it's good to know that drinking juice (4 ounces) will provide one (1/2 cup) serving of fruit/vegetables. But, also keep in mind, that although there are no added sugars in 100% juices, they can be high in natural sugars.The best juice is made at home using a juicer, but there are excellent 100% juices available for purchase as well. Having a glass of juice at breakfast or with a snack is fine, but you are much better off eating fruit in its whole form.

Kombucha

Kombucha, which is a fermented tea beverage, delivers probiotics, which are good for gut health, as well as some B vitamins. Technically, this is a more processed beverage that includes some added sugar used in the fermentation process. Since it is not a single ingredient, simple beverage—it technically does not qualify as a “real beverage” but is definitely an improvement over soda, energy drinks, and sports drinks.

If you are not familiar with kombucha, it is a drink that starts with either black or green tea and specific strains of bacteria and yeast (SCOBY: living symbiotic colony of bacteria and yeast) are added along with some sugar. It is fermented for a week or more. During fermentation, trace levels of alcohol and gases are produced that make it carbonated Probiotic bacteria are also produced through this process. There are usually other flavorings added (fruits, vegetables, turmeric, ginger) that make it a unique hydrating option. At Choices, we carry a variety of flavorful bottled brands.

https://www.healthline.com/nutrition/8-benefits-of-kombucha-tea#section8