02 Jun Healthy (and DELICIOUS) Hydration
I read an interesting article from The Cleveland Clinic recently*. It said “Warm weather brings with it thoughts of cool ocean breezes, napping in a hammock, and sipping a tall glass of lemonade. Now hold on to the mental image of that lemonade because summer is also a time to be wary of dehydration: the lack of sufficient water in the body.“
That got me thinking… After a long day in the garden or hiking, the first beverage many of us reach for is a cocktail of some sort. So, I’m going to make a crazy suggestion-reach for the MOCKTAIL first! But not to worry, these aren’t your average mocktails.
Skinny CORE Colada
I am LOVING Core’s Organic fruit infused beverage. Normally, I’m not a fan of flavored waters because they usually contain lots of sugar or worse, Sucralose. What I like about this drink is it’s organically sweetened and low glycemic, so doesn’t impact blood sugar. And, the entire bottle is only 10 calories!
If you want to cocktail up this mocktail, I suggest you try the Core Organic Coconut Colada. If you drink it as is, the whole bottle is only 10 calories! If you want to make a Skinny CORE Colada, click here for my recipe. It’s only 135 calories compared to 600 in a regular colada!
BONUS: Did you know that yardwork can be a wonderful workout? The work we did last week building a raised veggie garden burned between 400 and 600 cal per hour! Just remember, you can burn calories and fat anywhere- it doesn’t have to be at a gym.
*More great info from The Cleveland Clinic article:
“Water is important to the body at all times, but especially in warm weather. It keeps the body from overheating. When you exercise, your muscles generate heat. To keep from burning up, your body needs to get rid of that heat. The main way the body discards heat in warm weather is through sweat. As sweat evaporates, it cools the tissues beneath. Lots of sweating reduces the body’s water level, and this loss of fluid affects normal bodily functions.
Signs of dehydration include:
- Loss of appetite
- Flushed skin
- Heat intolerance
- Dark-colored urine
- Dry cough
If you suspect that someone is dehydrated, seek immediate medical attention.“
The best way to beat dehydration is to drink before you get thirsty. If you wait until after you’re thirsty, you’re already dehydrated.
According to the American College of Sports Medicine, to avoid dehydration, active people should drink at least 16- 20 ounces of fluid one to two hours before an outdoor activity. After that, you should consume 6 to 12 ounces of fluid every 10 to 15 minutes that you are outside. When you are finished with the activity, you should drink more. How much more? To replace what you have lost: at least another 16 to 24 ounces (2- 3 cups).
Here are some more of my favorite summer drink recipes.
Homemade Sports Drink:
If you want to make a sports drink, here’s my recipe:
- 5-6 ounces of water
- 1-2 ounces of orange juice (optional, you don’t even need this step ☺).
- 1 packet of Sport Oxylent
* Reduces time & energy needed for recovery
* Enhances muscle strength/function & muscle repair/recovery
* Replenishes glycogen/energy stores & electrolytes
Add some ice and pour in your favorite water bottle.
- Trader Joe’s low calorie pink lemonade
- 1/3 cup of dried lavender
- A few extra sprigs of lavender for use as a garnish
Pour 6 cups of the lemonade into a sauce pan and heat on medium heat for 5 minutes. Crush the leaves of the lavender in a mortar & pestle and then add the lavender to the sauce pan. Remove the pan from the heat and let come to room temp. Cover the mixture and refrigerate for a couple of hours. Strain the liquid through a mesh sieve and serve over ice-don’t forget to garnish!
This Lavender Lemonade received huge thumbs up from my hubby. In fact, he loves it so much that I have no lavender left in my yard.
The Beach Body Latte:
Calories: Range of 50 calories up to 100 calories-all dependent on the type of milk you use. I used So Delicious Coconut Almond Milk blend and it’s only 25 calories for 4 ounces.
Sugar: 5 grams (from the milk) which is a smidge more than 1 teaspoon.
Sweetener used: Choose your personal favorite. I used Monk Fruit in the Raw which is a 0 calorie sweetener made from Monk Fruit.
Compared to a typical Iced Vanilla Latte at a coffee shop:
Sugar: 36 grams or 9 teaspoons