Hydrating Drinks

Published February 15th, 2023 by Four Seasons Nutrition

Hydrate for Life

Just like our planet, the human body is mostly water-about 70% of the body is made up of water. The brain and heart are about 80% water. Even bones are about 25% water. All your cells and body parts need water to do their job to keep you healthy and dis-ease free. Water transports nutrients, removes waste, regulates heart rate and blood pressure, regulates temperature, lubricates joints, facilitates brain and nerve function.

What percentage of the human body is water? (medicalnewstoday.com)

You need water to survive. Yet, most of us are in a perpetual state of dehydration.

You lose water every day through urination, bowel movements, sweating and breathing. You lose more water with higher heat, exercise, certain health conditions, medications, certain treatments, and stress. This lost water must be replaced with water and hydrating liquids and foods to prevent symptoms of dehydration.

Dehydration is a major cause of fatigue and headaches.

How Much Water and Liquids Do You Need?

It depends on YOU. How much water you need depends on your size, sex, physical activity, where you live, weather, health status, health condition, individual needs. The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is:

  • About 15.5 cups (3.7 liters) of fluids a day for men
  • About 11.5 cups (2.7 liters) of fluids a day for women

These recommendations cover fluids from water, other beverages, and food.

About 20% of daily fluid intake usually comes from food and the rest from drinks. A diet high in veggies and fruit will provide more liquids.

In general, 8 glasses or about 2 qt or 2 L a day of water or hydrating liquids work for most adults.

Avoid dehydrating drinks and foods. Processed, fast foods, drinks with excess salt, sugar and artificial additives can cause water and nutrient depletion.

Not Just Water

Besides water, your body needs minerals (electrolytes). The minerals help water get into the cells, and help waste get out of cells. Minerals are the spark plugs for life, working as cofactors for all the body’s metabolic pathways.

Adding in the juice of ½ fresh lemon or a splash of a fruit juice will supply minerals (electrolytes) that will help water get into all your body’s thirsty 37 trillion cells.

A high-quality electrolyte powder or a homemade natural electrolyte drink can help replenish water and electrolytes.

Electrolytes are minerals that conduct electricity when mixed with water. They are essential for most bodily functions. Electrolytes facilitate hydration, nutrient metabolism, nerve, and muscle function, and bone strength; they are critical to balance blood acidity, blood pressure and blood sugar.

Important electrolytes include:

  • Sodium
  • Potassium
  • Calcium
  • Bicarbonate
  • Magnesium
  • Chloride

Electrolytes may be lost in sweat during hot weather and exercise. They can also be depleted by medications, treatment, stress, rapid loss of fluids, such as after a bout of diarrhea or vomiting. These electrolytes must be replaced for optimal recovery and health

Herb teas, green juices, soups and broths are tasty ways to stay hydrated, minerally balanced, and strong.

Make Your Own Healthy Hydrating Drinks

Hydrating Drink Ingredients

Adapted from www.nourishinggenerations.org

Coconut water is an excellent way to replenish water, electrolytes, and carbs.

Raw honey and real maple syrup are natural sweeteners that are rich in minerals and easily digestible sugars, which can be used for energy.

Sea salt is mineral rich. It plays an important role in balancing the stress hormones.

Freshly juices such as lemon, lime, and orange contain vitamins, enzymes and easily digestible sugars that help maintain energy during a workout and help support recovery after a workout.


Orange Twist Sports Drink (Greaterade!)

  • 3-4 cups water (depending on the concentration you prefer)
  • 3/4 cup freshly squeezed orange juice (about 2-3 oranges)
  • 1/4 cup freshly squeezed lemon juice
  • 1/4 teaspoon sea salt
  • 2 tablespoons raw honey or maple syrup (or more to taste)

Herbal Cooler

  • 4 cups any herbal tea
  • 2 -4 tablespoons raw honey or maple syrup
  • 1/4 teaspoon sea salt

Watermelon Electrolyte Booster

  • 2 cups watermelon, seeded, chopped
  • 2 cups coconut water
  • A pinch of sea salt

Lemon Sports Drink

  • 4 cups filtered water
  • 1/2 cup freshly squeezed lemon juice
  • 1/4 teaspoon sea salt
  • 1/4 cup raw honey or maple syrup (or more to taste)

Cucumber Lime Electrolyte Refresher

  • ½ cucumber
  • 2 limes, peeled
  • 1½ cups coconut water (or water with a pinch of sea salt)

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