Mighty Ingredient: Water

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You’ve heard it before but we’ll say it again: You must drink water. We don’t want to hear it’s tasteless or that you don’t like it. Water is a non-negotiable. Got it? Good.

Sometimes a little education can help the transition to healthy habits more dealable. Digest the following benefits:

Water a micronutrient. It makes up two thirds of the body and plays a role in maintaining healthy pH levels. Like an internal stream, it carries oxygen, nutrients, and hormones to various body parts and removes waste which is all part of the metabolic process.  When you’re dehydrated this process slows and can result in feeling lethargic, constipated, and sick.

A number of studies have shown water to be beneficial in the prevention of certain ailments. According to one news outlet, drinking 10 glasses of it every day can help prevent the formation of kidney stones. Some experts believe that it acts as a solvent that prevents salt and minerals to calcify.  It also encourages a vibrant skin tone and has even been shown to eliminate or prevent back pain by providing enough fluid to the spinal chord. In fact, according to research from The Linus Pauling Institute, drinking enough water can lower your risks for hip fractures and osteoporosis.

Experts recommend drinking an ounce of water for every pound you weigh, per day. You can also increase your daily intake by eating fruits, non-caffeinated tea, and certain vegetables. However, because every body is different, you may need more, especially if you workout, are in a hot climate, or are sick and losing fluids. Signs of dehydration include:

  • Hunger
  • Thirst
  • Headache
  • Dry skin
  • Sleepiness
  • Cravings for sweets
  • Constipation
  • Muscle cramps



There are two  simple ways to know if you’re drinking enough H2o. One is checking the color of your pee. It should be clear or with a hint of yellow. If it’s bright yellow or orange consider yourself in the danger zone and drink up asap.

The second way to test for dehydration is by doing what is referred to as The Skin Test. Using two fingers, pull a piece of your skin half an inch from its resting place and then let it go. If it snaps back to its original position in a few seconds you’re well hydrated. If not, you may be experiencing dehydration.


If you really hate water but care about your health, there’s a solution. Jazz the drink up. Adding a few berries, a wedge of lemon, or even some cucumber slices to provide a hint of flavor that will make it more palpable. And remember, non-caffeinated herbal tea counts.


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