Cold soup, or gazpacho, is a typical summer dish. Now, we understand that summer is long gone, but a season of heavy and unhealthy eating is right around the corner. We don’t expect everyone to avoid the classically unhealthy and hardy holiday dishes. This chilled soup, however, may help balance those unhealthy dishes. It is light, refreshing, and full of vitamins, minerals, and antioxidants. Just make sure to let it chill in the fridge before you devour it.

If you need a dish to help cleanse your digestive system after a day or weekend of heavy eating, this may be the dish you seek. This chilled soup is fantastic, if we do say so ourselves! In fact, a chilled soup such as this is a popular dish in the Mediterranean diet, which many health experts consider to be the best for heart health. Cold soup contains a high concentration of vegetables with the occasional fruit. Because you do not cook the ingredients, they retain their nutritional compounds, which can break down during the cooking process.

Chilled soups, such as this recipe, do a great job at keeping the body hydrated. Most of the ingredients, especially the cucumbers, contain a high concentration of water and electrolytes, which are necessary for optimal hydration. You can easily dehydrate during the winter, believe it or not, so this will help you up your water intake. It also contains essential vitamins, such as A, E, and C, which work to keep your immune system strong during winter cold and flu season.

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A hot topic that is constantly up for debate is whether or not being in the rain causes you to catch a cold. Although being wet for long periods of time may lower immune function, colds result from viruses, not rain. You may or may not believe that, but if you are like most people, you grew up hearing that you were going to get sick if you played outside in the rain. How truthful was that piece of wisdom and does it affect how you live your life? Do you need to avoid the rain in order to avoid sickness?

According to health experts, you may have a greater risk of getting sick after spending prolonged periods in the rain. The reality is simply more complex than the old saying goes. The body gets cold after prolonged exposure to rain, which can lower the effectiveness of your immune system. When your immune system is down, you are more likely to contract a cold virus, but that doesn’t mean you’ll get a cold. 

Does Being In The Rain Make You Catch A Cold?

A 2022 study found that being cold (lowering body temperature) can negatively affect the immune system. Although the rain itself won’t give you a cold, being wet outside for a long time weakens the immune system, increasing the risk of cold if you come in contact with certain viruses. As stated in the beginning of the article, though, colds happen because of viruses, not rain.

How Do You Catch A Cold?

There are over 200 viruses that can cause colds. They are contagious viruses that easily pass through the air or through close physical contact. Colds can also spread if a person touches their mouth, eyes, or nose with their hands after coming in contact with cold germs. Once you catch a cold, it is very hard to make it disappear, but there are things you can do to lessen the symptoms. Once you feel sick, keep the following tips in mind:

• Get enough sleep
• Avoid unnecessary touching of the eyes and mouth
• Wash your hands frequently
• Focus on whole food ingredients, not processed foods and dairy products
• Don’t share food, beverages, or household items with other people, or you may infect them

Can You Shorten A Cold?

If you catch a cold, there may be a few home remedies that can accelerate the recovery process. Some remedies work for some people, while others are more effective for other people. A lot of people resort to over-the-counter cold and flu medications, which can occasionally provide some relief. If you prefer not to take cold medications, consider the following home remedies to help kick your cold:

• Perform a saline rinse to clear your nasal passages
• Use a humidifier, or diffuser with essential oils that promote decongestion
• Drink lots of water, electrolytes, and herbal teas
• Gargle with salt water if you have a sore throat
• Make sure to get extra rest

The Takeaway

Being out in the rain does not mean that you will contract one of the many viruses that can cause a common cold. If you are wet for a prolonged period, though, it may weaken immune function, making you more susceptible to a cold, should you encounter viruses. If you catch a cold, you don’t have to be alarmed. Most colds resolve themselves within one to two weeks, but notify your doctor if symptoms become severe or linger for more than a couple weeks.

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Why do children love juice more than water? For starters, water is flavorless, so it is boring to a child’s palate. Juice contains sugar, and once a child gets a taste of the good stuff, they don’t want to go back to plain old water. As you get older, you understand how important water is for your survival. Not only does water help flush waste from the body, but it also helps you avoid dehydration, which can have adverse health effects.

There is nothing wrong with juice, as long as you make it yourself, purchase it from a juicery, or buy unsweetened varieties. Even bottled, unsweetened juices can have “natural flavors,” which may or may not include artificial sweeteners, but that depends on the manufacturer. Making your own juice is great because you only consume the fruits/vegetables that you juice. Homemade juices don’t require sweeteners because they contain natural sugars from fruit. However, a green goddess juice may need a little agave or maple syrup, so it doesn’t taste like grass.

Drinking this watermelon, cucumber, mint & lime juice can help enhance your hydration efforts. Both watermelon and cucumber have over 90% water and provide electrolytes, which you lose via sweat. On a hot summer day, it is very important to replenish the electrolytes you lose. You need more than water to hydrate the body! In addition to the electrolytes in these ingredients, you’ll receive a healthy dose of vitamins, phytonutrients, and antioxidant compounds. Not only do you get to enjoy the sweet, refreshing flavor of this juice, but you get to feel good about drinking it too!

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When the weather is hot and you want something refreshing to cool you off, what do you reach for? Are you the type of person to drink iced cold water all day? There is nothing wrong with that, but you need to deliver electrolytes to the body when it’s hot outside. Electrolytes, which you lose via sweat, help to hydrate the body and maintain the function of multiple systems within the body. This pineapple mango agua fresca is not only a tasty creation for your next backyard barbecue, but it’s also great to have in the house during hot summer weather.

Unlike traditional agua frescas that you can find at taco stands and Mexican restaurants, this agua fresca does not contain copious amounts of sugar. Besides the 1/4 cup of grade A maple syrup, this agua fresca is naturally sweetened with the natural sugars from the fruit. Because the pineapple, mango, and orange offer both sweet and tart flavors, you get the perfect balance of tart and sweet in this drink. The lemon helps to wake up the rest of the ingredients, while providing a nice balance to the very sweet maple syrup. Should you think that this agua fresca requires more sweetness, feel free to add a little more maple syrup.

If you find that the flavor is very intense, you can always add more water to the mixture. Additionally, if you want to double the recipe and add this to a large dispenser for a party, you have that option available. Just make sure to add is to to chill the agua fresca. It is very similar to freshly made juice and we hope you like it. If you like this summery beverage and want to see more recipes like it, let us know in the comments below.

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When the summer sun beats down you, what do you grab to refresh your palate and cool off? A cup of cold water is pleasant, but it doesn’t quite do the trick. That’s not to say that you should avoid water because you truly need it when the sun is out. But you need something with a little more pizzazz and a more electrolytes. That’s where this watermelon mint smoothie enters the equation. You sip on this after some fun in the sun and life will seem a whole lot better.

Watermelon is the quintessential summer fruit, but you may not always want to snack on it all the time. Perhaps you buy a large watermelon and need to figure out how to use it all before it goes bad. Incorporating the fruit into smoothies, detox waters, sorbets, or homemade slushies can help you use it before it spoils. Plus, mixing it with different flavors can help keep your taste buds interested in watermelon, especially if you plan on buying one every other week.

Is this watermelon mint smoothie replete with nutrients? Yes, of course, but the goal of this smoothie is to quench your thirst on a long, hot summer day. If you make a large batch, you can serve this smoothie to kids or at a backyard barbecue. You truly can’t go wrong with three simple ingredients! The only thing to remember is to cube and freeze your watermelon overnight. Scatter the cubes on a baking sheet lined with parchment paper and place in the freezer the night before you want to make this smoothie. Don’t put the cubes in freezer bags or you will end up with a giant clump of watermelon, which is not easy on your blender!

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If you want to properly hydrate your body, you need more than high quality H20. Electrolytes are essential for hydration because they help cells maintain fluid balance. They direct water and soluble fiber to areas of the body that need them. During exercise or in hot weather, you sweat and lose electrolytes, and it is your job to replenish those charged particles to keep a healthy balance within your body.

A lot of people think that sports drinks are the only way to intake electrolytes. Most of these bottled beverages contain added sugars, artificial dyes, and preservatives. And drinking those beverages while sedentary doesn’t do anything for your body. One of the easiest ways to consume electrolytes is by eating watermelon, or drinking freshly made watermelon juice. This is because watermelons contain magnesium, calcium, potassium, and phosphorus, in addition to L-citrulline, an amino acid that may enhance athletic performance.

The lime and ginger help to give this juice a refreshing taste. Plus, ginger exhibits anti-nausea properties, which can help during the recovery period post exercise. This is especially helpful after extreme activities, where a queasy stomach is common after working out. Fruit juice alone is low in salt, which is surprisingly a crucial component for optimal hydration. For this reason, we added a pinch of Himalayan salt to the juice. Just don’t add too much salt, or this juice may taste off-putting and it may send you straight to the restroom.

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Despite how integral water is to overall health, a high percentage of people are regularly in a mild state of dehydration. Water helps regulate body temperature, prevent infections, keep joints lubricated, and maintain proper organ function. When the body is properly hydrated, you are able to sleep better and improve overall mood and cognitive function. Adults who don’t drink enough water may age faster and face a higher risk of developing chronic diseases. 

In order to stay hydrated, the clear solution is to drink more water. That is a seemingly easy solution, yet many people find it difficult to drink the right amount of water every day. In general, health experts recommend drinking about 50% of your bodyweight in ounces of water per day. If you weigh 160 pounds, aim to drink between 70-80 ounces of hydrating fluids per day. You can adjust that amount based on activity levels. 

The Importance Of Hydration

Researchers at Virginia Polytechnic Institute and State University found that mild dehydration can impair cognitive performance. Mild dehydration can be as little as losing one to two percent of the body’s water content. This contrasts the previous belief that a person needed to have a two percent or greater body water deficit to see these cognitive effects. In addition to the cognitive benefits of water, one can also experience decreased joint pain when optimally hydrated. Cartilage in the joints contains about 80% water, so daily hydration helps lubricate the joints, reducing friction by creating cushion between bones. 

A 2020 study from Japan found that increasing daily water intake provided several benefits, including blood pressure regulation and kidney protection. Proper hydration may also dilute blood waste material and stabilize heartbeat. Research also indicates that drinking water helps the body produce sweat when overheated during activity. That cools the body down, which is an integral mechanism that helps prevent heat stroke and other heat-related conditions. Basically, staying hydrated helps the body maintain its everyday processes, so read on to learn how you can stay properly hydrated.

Drink Enough Water

If you want to hydrate the body, then you have to start with water, although water isn’t the only factor involved with hydration. As mentioned earlier in the article, you should aim to drink 50% of your bodyweight in ounces of water or hydrating fluids each day. The amount of fluids that you intake is just as important as the amount of fluids you lose. If you exercise or go outside on a hot day, you’ll lose more fluids than if you were to just sit at your desk. In those situations, you need to drink more water. You can also look at your urine as an indicator for hydration. Dark yellow means that you are in desperate need of fluids! Ideally, your urine should be very light yellow to clear. 

Balance Your Electrolytes

In addition to drinking more water, you also have to consume magnesium, calcium, potassium, and sodium, all of which are electrolytes. You can get these nutrients via fruits and vegetables, which we’ll detail in the next point. Fruits and vegetables work to combat electrolyte imbalance, which in turn aids your hydration efforts. Nowadays, though, there are many electrolyte beverages, including sports drinks and powders. Some powders are highly beneficial and contain a balanced mix of electrolytes, while others are rich in processed ingredients and added sugars. When you add electrolytes to your water, you actually reduce the amount of fluid necessary to consume during the day. This is excellent news if you plan to exercise or be outside on a hot day.

Eat More Fruits And Vegetables

Many fruits and vegetables can aid hydration efforts because they are naturally rich in water and electrolytes. One study examined the contribution fruits and vegetables had on children. Researchers noted the dietary records and urine samples of 442 school children and found that regular intake of fruits and vegetables improved hydration status. Some of the best hydrating fruits and vegetables you can eat include:

• Watermelon
• Kiwi
• Bell peppers
• Tomatoes
• Berries
• Celery
• Cucumber
• Zucchini
• Pineapple
• Radish
• Citrus fruit
• Broccoli
• Grapes
• Carrots
• Avocado

Consume Sea Salt

Whenever you use salt, try to use Himalayan salt or Celtic sea salt, as opposed to regular table salt. Sea salt exhibits a long list of benefits, many of which center around hydration. When you drink water, you also need to consume sodium and potassium. In fact, research shows that sodium and potassium enhance hydration efforts. Unlike table salt, sea salt helps the body balance water and potassium levels because of the sodium content. Sea salt also works to alkalize the body.

Avoid Dehydrating Beverages

Dehydrating beverages are very enticing, and many people are powerless to them. These dehydrating drinks include coffee, alcohol, sugary sodas and fruit juices, and energy drinks. They increase urination and electrolyte loss, which can quickly lead to dehydration if you don’t do your part to hydrate with the right beverages and foods. Sugary sodas or artificially sweetened juices can increase the risk of inflammation and other side effects like brain fog, headaches, and blood sugar fluctuations. 

Don’t Forget To Exercise

It may seem counterintuitive to exercise for hydration because that can cause the body to lose water. According to research, physical exercise increases circulation and improves electrolyte levels. Movement also delivers more nutrients to your cells. Any form of movement can support these processes, whether you engage in strength, cardiovascular, or interval training. You can even go for a walk, practice yoga, or dance to your favorite music!

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The body requires water to function optimally and avoid the hazards of dehydration. Depending on what you read, there are different opinions on how to properly hydrate the body on a daily basis. Doctors tend to follow the eight by eight rule, which involves drinking eight eight-ounces glasses of water per day. That’s not always sufficient for everyone, which is why it’s better to drink half your body weight in ounces of water for optimal hydration. That means if you weigh 150 pounds and divide that by two to get 75, you should drink 75 ounces of water every day. 

Now that you know how much water you should drink per day and that hydration is essential for survival, you have to decide what temperature the water should be. Should you drink ice cold water or room temperature water? A refreshing glass of iced water on a hot day can feel like a gift from a divine spirit, but it isn’t always great to consume. As it turns out, the temperature of your drinking water may affect the body in various ways. 

Cold Water vs. Room Temperature Water

Cold water is classified as any water that reaches a temperature between 32ºF to 37ºF, but adding ice to water will make it cold. Room temperature water is just that, room temperature. This may vary depending on the time of year or how hot/cold it is in your house. The general range of room temperature water is 68ºF and 78ºF. There is a time and place for each temperature range, and one isn’t better than the other. We will describe the benefits of when you should drink cold or room temperature water in detail below. 

Situations When Cold Water Is Better

Drinking cold water is often beneficial when the body is overheated, but there are also other times when it is beneficial to drink. Let’s take a closer look at what those circumstances are below. 

While You’re Working Out

It is very easy for the body to tire out during exercise. Due to the increase in body temperature during a workout, you naturally feel tired or fatigued. You can counteract this by drinking cold water during your workout. The chill helps to lower the body’s core temperature, which can help you feel more energized during your workout. 

When You Want To Increase Alertness

Instead of drinking another cup of coffee, pour yourself a glass of chilled water. Decreasing your caffeine intake will help you avoid heart palpitations or that general jitteriness. Cold water actually helps the body produce adrenaline, the hormone that makes you more alert. Essentially, drinking cold water gives you the same effect as caffeine without the side effects that caffeine causes. 

When You Are Sweating A Lot

If you are in hot temperatures, the body works to cool itself down by sweating. As a result, you lose a lot of water and electrolytes, so you have to replenish those fluids to avoid dehydration. If you drink warm or room temperature water in hot weather, you may actually feel that you are not as thirsty. This can be dangerous because you don’t drink enough water to replace the water you’re losing. For this reason, drink cold water to both cool you down and encourage yourself to drink more water to avoid dehydration.

Situations When Room Temperature Water Is Better

Room temperature water has its time, place, and benefits as well. Health experts believe that there are more health advantages to drinking room temperature water. It affects the body differently and may help you more than you realize. Read on to learn about the benefits. 

When You Want To Boost Your Metabolism

If you want to give your metabolism a little boost, drink a glass of warm or room temperature water every morning when you wake up. The common thought is that your body burns more calories or gets an extra metabolic boost from having to warm itself back up. This is actually not the case. One study found that people who drank 16 ounces of room temperature water experienced a 30% increase in their metabolism within 40 minutes. 

When You Are Congested

If you have a cold, flu, sinus infection, or nasal allergies that clog up your sinuses, drinking warm water can help promote decongestion. Warm or hot water also opens up your chest to help you breathe more easily. Cold water, on the other hand, may actually thicken nasal mucus and make it more difficult to breathe. 

When You Want To Improve Digestion

If you want to promote better digestive function, drinking water will help your body stimulate the digestive process. When you don’t drink enough water, the body has an easier time avoiding constipation. A glass of warm water before bed will actually encourage the body to have a healthier bowel movement in the morning. 

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Without water, you cannot survive. That makes it a pretty important liquid, to put it lightly. There are numerous reasons that you should drink enough water every single day of your life. First of all, it keeps you alive and keeps your body functioning optimally. Water assists the body with the elimination of toxins and aids digestive function. When you don’t drink enough water and get dehydrated, things start to take a turn for the worse. 

People who fail to drink enough water can commonly experience fatigue, weight gain, weaker immune function, and headaches. The less water you drink, especially during the hotter summer months, the more at risk you are of developing heat-related illness. Dehydration is such a common experience during summer because of all the sweating that occurs. Not only do you lose water when you sweat, but you also lose electrolytes that you need for proper fluid balance in the body. When the body enters a state of dehydration in hot weather, it may not sweat fast enough to counteract the heat and cool itself down. That increases the risk of heat stroke, which is why you need to stay on top of your hydration.

The Answer To Hydration

We’ve said it before and we’ll say it again: people don’t drink enough water. The answer to optimal hydration does not lie in the bottom of a large soda, two cups of coffee, or a can of some energy drink with a radioactive color. If you want to keep the body in a hydrated state, experts suggest drinking half of your body weight in ounces of water every day. If you weigh 150 pounds and divide that by two to get 75, you should drink 75 ounces of water per day. Now, your consumption of water may need to increase based on level of physical activity, but the following tips should help you keep your hydration game on point. 

Drink Enough Water

Water isn’t the only factor that plays into your hydration efforts, but it does play a large role. As stated previously, the number one goal is to drink half your body weight in ounces of water each day. While you should pay attention to the water and other hydrating fluids that you intake, you should also take note of the fluids that leave your body. If you exercise on a hot day and sweat a lot, you may need to increase your water consumption. Also take note of your urine, as that is an indicator of how hydrated you are. 

Balance Your Electrolytes

When people think of electrolytes, they think of sports drinks. Yes, these beverages do contain electrolytes, but they also contain tons of added sugars and dyes. Electrolytes like potassium, calcium, magnesium, and sodium are key components to fluid balance in the body. You have to choose the right sources of electrolytes, though. Fruits and vegetables are excellent sources of electrolytes and help you fight electrolyte imbalance. Some electrolyte powders are great to consume, so long as they don’t have a lot of sugar. 

Eat Fruits And Vegetables

Speaking of fruits and vegetables, eating more of them can enhance your hydration efforts. Not only do fruits and vegetables contain electrolytes, but many of them also contain lots of water. One study looked at how fruits and vegetables affected hydration in children. Researchers noted that regular intake of fruits and vegetables relatively improved the hydration status in participants. Some great hydrating produce items include tomatoes, citrus fruits, berries, melons, cucumbers, bell peppers, kiwis, lettuce, zucchini, grapes, pineapple, celery, spinach, carrots, radishes, and broccoli. 

Stay Away From Dehydrating Beverages

If you want to stay hydrated, it stands to reason that you should avoid beverages that dehydrate the body. Caffeine and alcohol, for example, dehydrate the body by increasing urination and electrolyte loss. Plus, sugary drinks can also increase the risk of inflammation, blood sugar fluctuations, brain fog, and headaches. 

Consume Sea Salt

Throw out the table salt and get yourself some all-natural sea salt. Both Celtic sea salt or Himalayan pink salt are great salt options. Sprinkling a little sea salt on your food can help balance your water and potassium levels because of the sodium content. Together, sodium and potassium work to enhance hydration, but sodium also helps to keep your body in an alkaline state. Just don’t go overboard with sea salt because too much salt can negatively impact your health.

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Coconut water is a trendy beverage, as is evident by the many cartons and bottles in grocery stores. It is the clear liquid that some people refer to as the nectar of the gods. In tropical regions, coconut water has long been an integral component of diets and healthcare practices. Ayurveda, for example, used coconut water to help support urination, semen production, and digestion. Nowadays, though, people mainly drink it to boost hydration and increase electrolyte intake. 

What Is Coconut Water?

Not to be confused with coconut milk, which combines coconut water and coconut meat, coconut water is the clear liquid inside coconuts. The right coconut water exhibits a sweet, nutty flavor profile. Younger coconuts tend to have the best tasting water, whereas the water in older coconuts with hardened meat tends to be more pungent. Coconut water is low in sugar and calories and contains potassium, magnesium, and sodium. These electrolytes work to replenish nutrients you lose via sweat. Although coconut water is not a replacement for regular water, it is better than any sugary sports drink you’ll find. Continue reading to learn more about the health benefits of this delicious elixir. 

Electrolytes Galore:

Coconut water is the natural, refreshing, healthier alternative to sugary sports drinks. One cup of coconut water, for example, contains 600 milligrams (mg) of potassium. That satisfies 16% of the daily value (DV) of potassium, which works to improve muscle contractions and kidney function. Additionally, potassium also works to regulate sodium levels in the body, which may help improve heart health. Coconut water also has fewer carbohydrates than bottled sports drinks, making it an excellent choice for post-workout rehydration. 

Kidney Stone Prevention

According to U.S. health surveys, 6% of women and 11% of men experience kidney stones at least once in their lifetime. One of the best ways to avoid kidney stones is to stay hydrated. A 2018 study monitored participants without kidney stones who drank coconut water. The researchers noted that coconut water helped participants expel more citrate, chloride, and potassium during urination. That means that coconut water may help loosen stones or prevent them from forming. A 2021 study had similar findings, including the fact that coconut water may alleviate kidney damage from diabetes. 

May Lower Blood Sugar

As of now, most of the studies about this ability involve animals, not humans. For that reason, more human studies are needed to confirm the following benefits on humans. A 2015 study found that rats with diabetes were able to maintain better blood sugar control when treated with coconut water. The same study observed that the rats that were given coconut water had lower levels of hemoglobin A1c, indicating better long-term blood sugar control. A separate 2021 study on rats with diabetes found that coconut water was able to reduce blood glucose levels. Another blood sugar benefit of coconut water is that it contains magnesium, which may help improve insulin sensitivity. 

Reduce Your Added Sugar Intake

Now, there is something to clarify in regards to this benefit. If you buy coconut water from grocery stores, you have to make sure that there are no added sugars or “natural flavors” on the ingredient list. You should purchase 100% coconut water that doesn’t come from concentrate. Harmless Harvest coconut water, for example, is an excellent option that is pure coconut water. Drinking 100% coconut water ensures that you don’t consume added sugars that are commonly in sodas, bottled juices, coffee drinks, and sports drinks.

Great After Prolonged Exercise

As we mentioned earlier in this article, coconut water is an excellent source of electrolytes. Replenishing electrolytes lost during exercise can help you maintain proper fluid balance and muscle function. Vital electrolytes include potassium, calcium, sodium, and magnesium, and coconut water happens to be rich in magnesium and potassium. Several studies found that drinking coconut water post workout is more beneficial than drinking water after exercise. A 2014 study found that coconut water improved exercise capacity better than a sports drink or water!

May Help Reduce Blood Pressure

Research suggests that including more potassium in your diet can help support heart health by reducing blood pressure. Potassium works to ease tension in your blood vessel walls, which helps to reduce blood pressure. Most Americans consume more sodium than they do potassium, which can increase blood pressure and risk of stroke. Eating more potassium rich foods like coconut water can help blunt the effects of sodium.

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