Water: Do you get enough?



More than just Water

We all know that water intake is important, but do you know how much is recommended and why?

Ideally, you should aim for ½ your body weight in oz of water per day. It serves many functions in the body: it assists the kidney in flushing toxins, helps regulate appetite, increases energy levels, promotes more youthful-looking skin, just to name a few. Not everyone considers water to be their beverage of choice.  Coffee and other caffeinated beverages top the charts but caffeinated beverages and alcohol are diuretics, meaning that they drive water from the body rather than hydrating. These beverages do not count toward daily fluid intake.

Water with a lot of Variety!

Water with a lot of Variety!


Don’t fret, here are ways to liven up your beverages and increase intake.

  • Go herbal! Unsweetened, herbal teas can be served hot or cold. They offer a flavorful way to hydrate. My favorites are peppermint, ginger, and peach.
  • Dilute juices. If you can’t kick the juice habit but want to reduce sugar intake, try having a 4:1 ratio of water to juice.
  • Eat water-filled fruits and veggies! Tomatoes, watermelon, cucumber, lettuce, and bell peppers are  filled with water! 20% of your fluid intake can come from food IF you make good choices.
  • Reach for the fizz. I love fruit-flavored sparkling water, not to be confused with the artificially sweetened varieties. These excite my taste buds and provide just the right amount of fruit-essence.

Infuse at home!

The BEST water that I’ve ever had was at a hotel in Phoenix. It wasn’t anything special…just a pitcher of ice water containing pineapple, strawberries and cucumber. The flavor combination was perfectly refreshing and incredibly easy to re-create at home! Use any fruit you’d like.

“Fruitify” your ice! Freeze berries into your ice cubes OR use stevia-sweetened flavor enhancers to create exciting ice cubes. Pop them into your water bottle for a fun flavor boost.

Rethink that boring water glass and try these new flavorful ways to keep you hydrated!

Resources:

http://www.cdc.gov/healthywater/

http://www.cdc.gov/healthywater/drinking/index.html

Danielle Sikorski

About Danielle Sikorski

Danielle is a Registered Dietitian Nutritionist and Personal Trainer residing in Anchorage, Alaska. She received her B.S. in Nutrition, Dietetics and Foods Science from California State University at Northridge. As an athlete, Danielle was initially drawn to Nutrition because she desired to learn how to best fuel her body for optimal performance. However, after becoming a Dietitian, her focus has broadened. After a Lyme and autoimmune disease diagnosis, she has learned the role that food can play in healing the body. She now works with clients with a variety of goals ranging from sports performance, Food Intolerance, Autoimmue, to Weight loss. ******In her spare time she loves running to clear her mind and also enjoys cooking with her husband. ---------------EDUCATION & CERTIFICATIONS: • B.S. in Nutrition, Dietetics, and Food Science • Internship at University Medical Center in Las Vegas, NV specializing in Medical Nutrition Therapy in the ICU, Pediatric ICU, Cancer Center, Cardiovascular Disease and Diabetes Education • Internship at W.I.C. specializing in pre and post-natal Nutrition • RD, RDN by the Academy of Nutrition and Dietetics
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