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    Homemade, Hydrating, Drink and Smoothie Recipes

    By Kathryn Kos, M.Ed, NTP
    Tags 
    Posted Jun 16, 2020

    As summer temperatures rise, the need to stay hydrated increases as well. This article will list common symptoms of dehydration, fruits and veggies with the highest water content, and top homemade hydrating drink recipes.


    Dehydration 101


    In its simplest terms, dehydration occurs when the body does not have enough water or fluids to function at its best. Common signs of dehydration include the following:

    • Dark yellow urine or little urine output
    • Fainting/lightheaded
    • Muscle cramps
    • Fatigue
    • Increased thirst
    • Fever
    • Blurred vision or dry eyes
    • Headaches

    When a person is dehydrated, consuming water is the quickest way to replenish low fluid levels. However, not all liquids are created equal. The following liquids can be dehydrating:

    • Alcohol. Alcohol is a diuretic, which can cause the body to lose fluids.
    • Caffeinated drinks. Caffeine is a mild diuretic, which could cause dehydration. Energy drinks, tea, soda, and coffee often contain caffeine. Note: For sports performance, many athletes opt to consume small amounts of caffeine to boost energy.
    • Sweet and sugary drinks. High sugar levels may increase the need to urinate. To lower elevated sugar levels in the blood, water is pulled from the cells, which can increase the risk of dehydration.  Soda, artificially sweetened drinks, and fruit juices containing sugar all increase dehydration risks.

    In addition to a liquids, some foods can be dehydrating as well:

    • Salty snacks. To eliminate extra salt from the body, the kidneys are forced to excrete more water. Potato chips, popcorn and pretzels are popular salty snacks.
    • Processed foods. Many processed foods are high in sodium and sugar, two primary contributors to increased dehydration risks.
    • Fried foods. Fried foods often contain high amounts of sodium. Many of the toppings (ketchup, barbeque sauce, etc.) and sodas consumed with them are high in sugar, making them the perfect recipe for dehydration.
    • Cured meats. Salt is used to preserve and enhance the flavor of cured meats. The salt is also used to remove any moisture from the meat via osmosis. Salami, pepperoni, bacon, pancetta, and prosciutto are examples of cured meats.
    • Diuretic veggies. Asparagus, beets, and artichokes all have diuretic properties that can cause a person to urinate, which could potentially lead to dehydration.

    In addition to knowing what to consume for hydration, it’s important to know the foods and drinks that could cause dehydration as well.


    Top Summer Drink Ingredients


    When it comes to refreshing drinks that hydrate, there are many healthy and natural ingredients to choose from. Here are the top hydrating fruits and veggies and their water content:

    Fruits

    Water Percentage

    Veggies

    Water Percentage

    Strawberries

    90.9%

    Lettuce

    95.6%

    Grapefruit

    91.5%

    Celery

    95.4%

    Watermelon

    91.4%

    Cucumber

    97.9%

    Pineapple

    95.0%

    Tomatoes

    95.2%

    Blueberries

    95.0%

    Summer Squash

    96.0%

    Lemon/Lime

    90.0%

    Spinach

    96.0%

    Peaches

    89.0%

    Apricot

    86.0%

    Plums

    85.0%

    Zucchini

    95.0%

    Apples

    84.0%

    Carrots

    84.0%

    Pears

    87.0%

    Cabbage

    93.0%

    Oranges

    88.0%

    Cauliflower

    92.0%

    Grapes

    82.0%

    Cabbage

    92.0%

    >In addition to their high-water content, each of these ingredients are rich in nutrients, making them excellent additions to drinks and smoothies. They can also be eaten alone to keep the body hydrated.

    The following are popular natural drink recipes to try:


    Smoothies


    Smoothies are drinks made from pureed raw fruits and/or vegetables. Smoothies are made primarily with one or more of the following liquid bases:

    • Water
    • Milk
    • Ice
    • Coconut water
    • Fruit juice
    • Kefir
    • Greek yogurt
    • Yogurt

    Note: Ice, yogurt, and kefir provide smoothies with thickness and consistency. All ingredients are pureed in a blender for 1-3 minutes or to desired consistency.


    Recipes:


    Blueberry-Pear Smoothie:

    Ingredients:

    •         1 ½ cups frozen blueberries
    •         1 chopped pear
    •         1 ½ cups plain yogurt
    •         Ice
    •         Honey to taste

    Apple-Strawberry Smoothie

    Ingredients:

    •         1 cup of frozen strawberries
    •         1 apple (peel and core removed)
    •         1 ½ cup yogurt (plain, banana or vanilla)
    •         ½ cup milk
    •         2 teaspoons honey

    Pineapple-Spinach Smoothie

    Ingredients:

    • 2 cups frozen pineapple chunks
    • 2 cups spinach
    • 1 avocado (pitted and halved)
    • ½ cup of water
    • ½ cup of ice cubes
    • Honey to taste (optional)

    Orange-Carrot Smoothie

    Ingredients:

    • 3 large carrots (peeled)
    • 1 orange (sliced & peeled)
    • 1 mango (sliced and [peeled)
    • ¼ cup orange juice<
    • 1 ½ cups ice<

    Strawberry-Watermelon Smoothie

    Ingredients:

    • 1 ½ cups fresh watermelon (seeds removed)
    • 1 cup of frozen strawberries
    • ½ banana (peeled)
    • 1 medium lime
    • ½ cup unsweetened almond milk
    • 1 ½ cups of ice

    Apple-Cucumber Smoothie

    Ingredients:

    • ¾ cup water or coconut water
    • 2 green apples (cored)
    • ¼ cucumber (chopped)
    • ½ bunch parsley leaves (chopped)
    • 1 slice ginger
    • 1 medium lemon (peeled)
    • 1 cup of ice cubes

    Experiment by mixing the various fruits and veggies above to create your own refreshing and hydrating smoothie recipes.


    Sports Drink Recipes


    When a person exercises, they are often losing more than water when they sweat. The following nutrients can be lost via sweat:

    Magnesium. Magnesium is important for the storage and use of energy when exercising. Studies on magnesium indicate a magnesium deficiency can have a negative impact on exercise performance and increase oxidative stress. [1]

    Sodium. Helps maintain water and electrolyte balance.

    Calcium. Calcium is important for muscle contraction and energy production. Studies indicate exercise could lead to a reduction in intra-vascular calcium mass in the form of sweat. [2]

    Potassium. Along with sodium, potassium plays a role in maintaining electrolyte balance.

    The following energy drink recipes are designed to hydrate the body as well as help replace the nutrients lost while exercising. They can also be consumed as a post-recovery beverage:


    Sports Drink Recipe 


    Lemon-Lime Sports Replenisher

    Ingredients:

    • 4 cups filtered water (or mint, green, chamomile, or licorice tea)
    • ¼ cup lemon juice
    • ¼ cup lime juice
    • ¼ teaspoon Himalayan sea salt
    • 2 tablespoons maple syrup or raw honey

    Grape Sports Drink Recipe

    Ingredients:

    • 4 cups coconut water (or green,mint, chamomile, or licorice tea)
    • ¼ cup of organic grape juice
    • ¼ teaspoon Himalayan sea salt
    • ½ tablespoon magnesium or calcium powder
    • 2 tablespoons honey or maple syrup

    Fun Summer Drinks


    In addition to smoothies and sports drinks, the following beverages can hydrate and refresh on a hot summer day. Note: The following recipes are for 1 pitcher.

    Mint Lemonade

    Ingredients:

    • Lemon juice
    • Lemon slices
    • Mint leaves
    • Honey
    • Ice cubes and water

    Combine to taste.

    Watermelon Slushie

    Ingredients:

    • Watermelon chunks (w/o seeds)
    • Lime juice>
    • Ice cubes

    Place ice and watermelon in blender and mix until desired consistency. Add lemon juice to suit tastes.

    Pink Lemonade

    Ingredients:

    • Freshly squeezed lemon juice
    • Cranberry juice
    • Ice cubes
    • Honey

    Combine water and lemon juice to taste preference. Add cranberry juice to until it turns pink. Add honey for sweetness (optional). Add ice cubes to chill and serve.

    Fruit Infused Water Recipe

    Ingredients:

    • 1 lime (sliced)
    • 1 orange (sliced)
    • 1 lemon (sliced)
    • 1 cucumber (chunks)
    • 1 grapefruit (chunks)
    • 5 strawberries (sliced in half)
    • 1 handful of mint leaves
    • Water
    • Ice (optional)
    • Honey (optional)

    Combine ingredients in a pitcher. Refrigerate for 2-4 hours. Add ice and serve.

    Blueberry, Rosemary, and Lemon Infused Water

    Ingredients:

    • ½ pint blueberries
    • 1 lemon (thinly sliced)
    • 4 sprigs rosemary
    • Ice cubes (optional)

    Combine in a pitcher and add water. Let sit for 2-4 hours before serving.


    Hydrating Products


    In addition to the fruits and veggies listed above, the following products can be added to water to hydrate and refresh as well:


    Electrolyte Concentrate E-lyte - 16 fl oz. bottle


    Electrolyte Concentrate E-lyte can be added to water to replenish the body’s electrolyte levels that may be low due to exercise, stress, illness pregnancy or medications. Benefits include the following:

    • Improve stamina 
    • Reduces fatigue
    • Increases energy
    • Alleviates muscle cramps
    • Helps regulate body temperature

    This product contains no artificial sweeteners or sugars.


    #1 - Potassium - (2oz)


    Potassium has a variety of uses in the body, including healthy nerve function, balancing pH levels and healthy cell function. Exercise can deplete a person’s potassium levels. #1 - Potassium comes in liquid form, which allows it to be more readily absorbed by the body.


    Conclusion


    As the temperatures rise, everyone wants to enjoy a cool, refreshing drink. Unfortunately, many popular beverages on the market may taste good, but could increase the risk of dehydration thanks to the sugar, artificial flavors and other harmful ingredients they contain.  Instead of consuming these unhealthy drinks, opt for smoothies, water infused drinks with fruits and veggies and natural sports drinks instead.  Create your own homemade refreshing drinks today. Your body will thank you.

    [1] F H Nielsen 1, H C Lukaski.  Update on the Relationship Between Magnesium and Exercise. Magnes Res. 2006 Sep;19(3):180-9. [PMID: 17172008]. https://pubmed.ncbi.nlm.nih.gov/17172008/

    [2] Daniel W Barry,1 Kent C Hansen,2 Rachael E Van Pelt, (et al). Acute Calcium Ingestion Attenuates Exercise-induced Disruption of Calcium Homeostasis. Med Sci Sports Exerc. 2011 Apr; 43(4): 617–623. doi: 10.1249/MSS.0b013e3181f79fa8. PMCID: PMC3145631. NIHMSID: NIHMS311626. [PMID: 20798655] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3145631/

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