Sometimes, money is tight and you cannot afford to buy elaborate gifts for everyone. If you have a little determination and a love for all things DIY, then you can make some very cool homemade beauty gifts. Not only are these more inexpensive, but they are often more heartfelt and personal than a T-shirt or vest. 

This holiday season, you can create a luxurious body wash that makes you smell like Christmas cookies. Fair warning: we do not take responsibility for anyone who tries to take a bite out of their shoulder or other body part. You may smell like cookies, but resist the urge to eat yourself! 

Normally, when you have a body wash that smells so strongly, it typically contains problematic ingredients. One of those ingredients is methylisothiazolinone, which can irritate the skin, lungs, eyes, and cause immunotoxicity and neurotoxicity. Another toxic ingredient is lilial, which is a known endocrine disruptor. Many popular skin care products that have fun scents usually contain ingredients that receive terrible ratings from the Environmental Working Group (EWG). Not the recipe in this article, though! You can learn more about the ingredients in our Christmas cookie body wash below. 

Almond Oil

Almond oil is an emollient, meaning it is excellent for soothing dryness or irritation. Emollients form a film on the skin’s outermost layer, which helps enhance the skin barrier. Almond oil, and other emollients, attract moisture to the skin, prevent the loss of moisture, and help soften scaly or irritated skin. Because it is lightweight and non-irritating, almond oil is generally safe for sensitive skin. It can also help manage chronic skin conditions, including eczema, psoriasis, and acne. 

Vegetable Glycerin

Used in food, cosmetics, and pharmaceuticals, vegetable glycerin helps improve hydration, relieve constipation, and moisturize the skin. Also known as glycerol or glycerine, vegetable glycerin is a clear liquid made from coconut, soybean, or palm oils. It is popular in skin care products because it has moisturizing properties. According to research, applying vegetable glycerin to the skin can improve smoothness and supplements. Some studies found that using creams containing glycerin increased hydration in as little as 10 days. 

Essential Oils

In order to create that addictive Christmas cookie aroma, you will need a few essential oils. When purchasing essential oils, make sure that you get organic, pure varieties. You do not want diluted essential oils or oils that have other ingredients. Pure essential oils can play a significant role in supporting the overall health of the skin. Many of them exhibit diverse healing and antioxidant properties, but the key to benefitting from those properties is with proper usage. Make sure to properly dilute essential oils in carrier oils to prevent irritation or reactions. Always do a small patch test to avoid complications.

Christmas Cookie Body Wash

Ingredients:

• 3 tablespoons almond oil
• 1 tablespoon vegetable glycerin 
• 1 cup castile soap
• 20 drops ginger essential oil
• 15 drops lemon essential oil
• 15 drops vanilla botanical extract
• 8 drops nutmeg essential oil
• 8 drops cinnamon essential oil
• 6 clove essential oil

Instructions:

• Add all of the ingredients to an eight-ounce amber glass bottle in the order in which they are listed. 
• Screw on the lid and shake well to combine. Use when ready. Make sure that you shake well before each use, as the ingredients can often separate. 

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It’s the day after Thanksgiving and you wake up not feeling like yourself. There’s a fullness that you can’t shake, which came from the stuffing, alcohol, turkey, pies, potatoes, green beans, and more. It’s almost as though the abundance of food reinforces the gratitude people express on Thanksgiving. 

People love a good excuse to overindulge, but they don’t like to feel bloated and guilty. You don’t have to venture on a 10-day juice cleanse just because you gorged on some holiday classics, though. There is good news for people who don’t necessarily want to only consume liquid for days. As it turns out, there are strategies to get your body back on track and feel like you did before you filled it to the brim. 

Use A Body Brush

Using a body brush may seem like an odd recovery tool after a big meal, but it actually encourages the detoxification process. The lymphatic system needs assistance when it comes to proper circulation and drainage. Dry-brushing, as people call it, is performed without any moisture. In addition to promoting detoxification, dry-brushing also helps to enhance immune function and reduce the appearance of cellulite. If you want to learn more about dry-brushing and how to do it, click here. 

Skip The Packaging

In order for the body to get back on track, it’s best to avoid anything that comes in a package for a few days post feast. Packaged foods are very difficult for the body to digest and can increase the risk of high blood pressure, due to the high sodium content. It’s best to avoid toxins like preservatives and sodium when trying to detox. Head straight for fresh fruits and vegetables! These foods contain both macro and micronutrients that help to flush out the body. A green smoothie might be an excellent way to start the day after Thanksgiving. 

Drink Some Lemon Water

It’s a classic detox tip for a reason, people! Drinking water helps to flush waste from the body, so drink a big glass before you reach for any food the morning after Thanksgiving. To enhance the effects of water, add some fresh lemon juice. Lemon promotes alkalinity within the body and also kickstarts the digestive process, in addition to flushing the liver. In a tall glass of warm water (not boiling), squeeze half a lemon and stir. You can drink this concoction as it is, or add a dash of cayenne pepper as well to spark that metabolism. 

Focus On Healthy Fats

Don’t go out and eat a bunch of baked goods and fried foods; rather, focus your efforts on healthy fats. Great sources of healthy fats include chia seeds, nuts, avocados, flaxseeds, olive oil, dark chocolate, eggs, and wild caught fish. These foods contain monounsaturated and polyunsaturated fatty acids, which help to keep you full and provide you with energy. Consuming more omega-3 fatty acids can improve digestion, heart health, brain function, and decrease the risk of inflammation. Reducing inflammation also helps you get the body back on track after Thanksgiving, especially since many holiday dishes contain inflammatory ingredients. 

Take A Break From Leftovers

It’s hard to reduce bloating and promote detoxification if you keep shoveling leftovers into your mouth. The whole point is to break from leftovers and focus on lighter foods. A fruit and vegetable smoothie for breakfast or bowl of homemade oatmeal are both great breakfast options. You could take some leftover turkey and incorporate it into a salad for lunch, which should be the biggest meal of your day. Finally, keep it light and continue detoxing at dinner. Consider brown rice with stir-fried vegetables and kimchi. The beneficial enzymes will help the body digest food in a more efficient way, helping you feel less bloated. 

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The big day of feasting will be here before you know it. You can go into Thanksgiving guns blazing, or you can take a more prepared, methodical approach. Although the former is more common, the latter may help you feel less bloated and better about yourself. Should you find yourself slipping into a food coma after gorging 3,000+ calories, you will need the tips in this article to get you back on track.

When you finally peel yourself out of bed after a reckless night of feasting, there are a few ways you can tackle the day. The first option is to lounge about and continue to pick at leftovers. The second option is to rise before dawn and race to take advantage of in-store Black Friday deals. Now, the third option is truly what this article is all about: getting yourself out of bed, donning your athletic clothes, and readying yourself for a workout. Continue reading for a step-by-step guide to working out the morning after Thanksgiving.

Start Slow

Whether you are a routine gym rat or someone who walks on occasion, there is no need to go hard straight out of the gate. That is especially true after you put your body through a night of excessive caloric intake. You won’t have a lot of energy and the body will have spent most of the night digesting all of that food and drink. Ease into your workout, starting with a gentle walk around the block a few times. There is no need to hit the neighborhood block in a full sprint. Once you engage in some mild cardio, you can decide how you proceed from there. 

Get In Your LISS

Low-impact steady state (LISS) aerobics can help warm up your body and elevate your heart right. When you get your blood pumping, you get your digestive system rolling. Consider pedaling on an exercise bike, or head out on a bike ride around the neighborhood. Jogging or running will cause your stomach to bounce, which isn’t something you want after a night of heavy eating. Begin your LISS at a leisurely pace for about five minutes. You’ll start to feel better at that point, and then you can increase your speed and resistance. Ideally, your aerobic workout should last 15-20 minutes. 

Time To Train

Once you finish your 15 minutes of aerobics, get ready to hit the weights for some strength training. You probably won’t have the energy for high-intensity interval training (HIIT), or even a full-body workout that leaves your muscles tired. Ideally, you want a moderate-intensity circuit that helps to target all your major muscle groups, while also working the cardiovascular system. Try the following circuit in the order as the exercises are listed. Complete the following three groups twice and your body will feel way better than it did after the big meal. 

First group:

• Bench press 3 sets of 10 reps (3×10)
• Standing rows 3×10
• Bodyweight lunges 3×10 per leg

Second group:

• Military press 3×10
• Barbell bicep curls 3×10
• Bodyweight squats 3×10

Third group:

• Tricep extensions 3×10
• Cable lat pull-downs 3×10
• Leg press 3×10

Time To Digest

Your tummy may or may not feel iffy the morning after Thanksgiving. That is why you must hydrate with water from the moment you wake up. Try your best to avoid dehydrating beverages, such as alcohol, caffeinated drinks, and soda. Replenishing the body with water will help you detox all of that alcohol, turkey, pie, and stuffing from the night before. Consider a green smoothie for breakfast, or some chia pudding or oatmeal. In addition to water, your digestive tract is begging for fresh ingredients and fiber!

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Thanksgiving is about one thing, and one thing only: indulgence. Well, not entirely, but that has been the primary focus of the holiday for many, many years. As such, many people feel bloated after cramming as much turkey, stuffing, mashed potatoes, Brussels sprouts, sweet potatoes, green bean casserole, Mac n cheese, and more on their plates. It makes sense that people would feel sluggish and bloated after consuming upwards of 3,000 calories in one meal. 

It’s no secret that people are eager to feast on Thanksgiving. Although the food, company, football, and family bickering is wonderful, the day can be quite taxing on the digestive system. Fear not, though, because we have some helpful tips that can promote better digestion on the big day. The day is about love and gratitude, and you should not feel any stress, especially digestive stress, during the festivities. Continue reading to learn about five tips that aid digestion. 

Stay Hydrated

Just so everyone is clear, you should always drink water throughout the day. It is an integral step to preventing dehydration, but it also helps regulate bowel movements by encouraging better digestive function. Many studies indicate that inadequate hydration increases the risk of obesity or elevated body mass index (BMI). On the morning of Thanksgiving, start your day with a tall glass of lemon water to help increase the production of hydrochloric acid (HCL). Stomach secretions are made up of HCL and digestive enzymes that help the body digest and absorb nutrients from food. 

Movement

You need to move if you want things to move, if you catch our drift. Finding the right movement for your body can help you avoid joint pain, improve cardiovascular health, and improve digestion. One of the easiest things to do to promote better digestion at the big meal is to take a walk with family or friends about 15 minutes after eating. Research shows that daily walking can help reduce bloating, balance blood sugar after a meal, and aid the digestive process. If you want to avoid bloating the night of Thanksgiving, consider doing a quick yoga session, as certain poses, such as bridge pose, child’s pose, supine twist, and camel pose, can help the digestive process. 

Consider A Probiotic

Your gut microbiome is home to trillions of microbes that are necessary for digestion, immune function, and overall health. These microbes aid in the absorption of essential nutrients, in addition to helping the body break down food. When you have a higher presence of good bacteria in the gut, your digestive system functions better, and you feel better. Probiotics can help ease the discomfort that comes with bloating and gas. Just remember that every person is different, so the probiotic you take may not be right for someone else. Keep in mind that you can also enjoy probiotic foods, such as kimchi, miso, natto, kombucha, sauerkraut, and more. 

Eat Mindfully

This is easier said than done on a day of indulgence. Most people look forward to specific Thanksgiving dishes all year, which makes self-control that much more difficult. Not to mention, everyone around you is most likely piling on the food. In order to support digestion, try your best to practice mindful eating habits during the Thanksgiving feast. To do this, chew your food  slowly, savor each bite, and take breaks between servings. As a quick reminder, you can enjoy your favorite foods, but consider avoiding other ones that you don’t care about to avoid extra carbs and calories. 

Eat A Fiber-Rich Breakfast

Believe it or not, what you eat to start your day can set your digestion up for success. A lot of people try not to eat anything all day leading up to the giant meal. The idea behind that strategy is to enter the meal on empty in order to cram as much food in the belly as possible. Well, that doesn’t do your digestive system any good, to be honest. Set yourself up for better digestion by enjoying a fiber-rich breakfast, which will most likely encourage a bowel movement prior to the big meal. Enjoy a fruit and vegetable smoothie, a bowl of oatmeal, overnight oats, chia pudding, and smoothie bowls. 

We hope you enjoy yourself on Thanksgiving and that you keep these useful digestive tips in mind. Don’t overthink it! 

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Scalp care is having a moment, and for good reason. Too often does the hair receive more attention than the scalp, but you cannot have healthy hair without caring for the scalp. Think of your scalp as an extension of your face skin. You cleanse and moisturize your face, right? Well, the scalp deserves the same TLC!

The scalp has to put up with unwanted dry flakes and itchy patches, so you can say that it goes through a lot. More often than not, hair problems tend to result from poor scalp care. Since scalp care is having its time in the sun, we want to provide you with tips that help you keep your scalp hydrated, moisturized, and healthy.

Apply A Hair Oil Or Serum

If dry scalp or dandruff is not your primary scalp issue, you can use a scalp serum, oil, or moisturizer. These items help you replenish the scalp’s moisture, which in turn benefits the hair. You can also just moisturize with a carrier oil, such as jojoba oil or sweet almond oil. If you do this at the beginning of the day, make sure to wet your hair first to avoid too much oil buildup in hair strands. Use a cotton swab to apply it directly to the scalp. Experiment with a non-fragrant scalp oil, which may help add shine to your hair and control frizz. 

Avoid Shampoos That Contain Sulfates

There are many hair and skin care products (typically shampoos and conditioners) made with sulfates. It is better to avoid sulfates in shampoo because they tend to be a bit harsher on the skin and can strip it of natural oils. Avoiding products that contain sodium laureth sulfate is best because it can be overly stripping. Sodium lauryl sulfate and sodium laureth sulfate are effective cleansers, but they strip the hair of its oil, which can cause dry scalp and strands. 

Keep Dandruff Under Control

Experts suggest that dandruff is a common cause of itchy or dry scalp. Redness, thick greasy scale, and itch are common symptoms of this inflammatory scalp condition. By keeping dandruff under control, your scalp will feel a lot more comfortable. For mild dandruff, try to cleanse with a gentle shampoo in order to reduce oil and skin cell buildup. You may have to experiment with several shampoos to find the one that works best for you. If these options do not work, consult a dermatologist for further treatment. You may even require a ketoconazole shampoo three times per week to control dandruff. 

Experiment With Scalp Oiling

By massaging oil into your scalp, you can help add hydration to both the scalp and dry hair strands. This is an easy at-home treatment for dehydrated hair follicles that will help prepare the hair for styling. A word to the wise: scalp oiling is not recommended for people who have dandruff, just dry scalps that require extra hydration. Scalp oiling may also help improve circulation and decongest the scalp. 

Visit A Head Spa

What is a head spa, you ask? A lot of people on TikTok make videos of themselves at these places, which offer head treatments that address dryness and buildup. Head spas are very popular in Japan, where scalp-focused services are readily available. If you are dealing with dryness, visiting a head spa for treatment may offer temporary relief, but a visit to the dermatologist may be necessary to get to the root of the problem. 

Exfoliate The Scalp

If you notice that you have a lot of dead skin and product buildup on the scalp, you can exfoliate the scalp, just as you would the rest of your skin. Just make sure that you do not overdo it with exfoliating. Over-exfoliating can irritate the skin, which is why you should only do it about once every one to two weeks. As a reminder, make sure to avoid exfoliating if you have psoriasis or eczema on the scalp, as the skin is already inflamed. 

Use A Scalp Scrub

If you have a dry or itchy scalp, using a scalp scrub may seem counterintuitive, but it is exactly what the scalp needs in certain instances. Scalp scrubs can help get rid of dead skin cells, which can allow serums and oils to penetrate deeper into the skin for optimal hydration. A scalp scrub can also help free up the hair follicles, which may increase hair growth.

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There is no shortage of different beverages in today’s world. From sports drinks and coffee to turmeric lattes and sugary sodas, you can drink a different beverage whenever you choose. Why didn’t we mention water right then? It may come as a surprise to you, but a lot of people dislike water. Some people even say that it tastes terrible. Well, water is life, people, and it benefits the body in so many ways, but so do various teas. 

While a lot of beverages are enjoyable to drink, they do not all contribute to hydration. That is particularly true for caffeinated beverages, which people consume a lot of. Drinking tea, however, is another story. Certain teas can help quench your thirst, promote hydration, and provide surprising health benefits. 

Water Intake Guidelines

The body requires adequate fluid intake in order for it to function optimally. Fluids help everything from cells to organs, lubricating joints, protecting tissues, and enhancing digestive function. How do you know how much water to drink to ensure proper hydration? You have probably heard of the eight by eight rule, which means that you drink eight eight-ounce glasses of water per day. This is somewhat of an outdated recommendation, as weight, age, and activity level influence your hydration needs. 

Hydration is a factor of total fluid intake, not just water intake. You can get water, electrolytes, and other fluids from soups, water-rich fruits and vegetables, and certain beverages. Health experts note that adults should aim to consume 91-125 fluid ounces of water per day. That equates to 2.7 to 3.7 liters, or about 11 to 16 cups. As a general rule of thumb, we encourage people to drink half their body weight in ounces of water per day to ensure proper hydration. If you weigh 150 pounds and divide that by two to get 75, you should drink 75 ounces of water per day.

Tea Vs. Water For Hydration 

The body needs water to survive, but you don’t always have to drink plain water to take advantage of its benefits. In fact, the Mayo Clinic notes that about 20% of your daily fluid intake should come from food. The remaining 80% can come from water or hot and cold teas. Black and green teas, however, contain caffeine, which is considered a diuretic. According to preliminary research, there is little difference between the hydration status of drinking black tea and drinking water. Those results came from a small study from March 2011, so more research is necessary. 

Other research suggests that caffeine does not become a diuretic until you consume 500 milligrams (mg) daily. Black and green teas typically contain between 30-50 mg of caffeine per eight ounces. That means that you would have to drink a lot of green and black tea in order to harm your hydration efforts. Coffee, on the other hand, usually contains 80-100 mg of caffeine per eight ounces. That means you can reach that 500-mg mark a lot quicker, which could impact your hydration.

Tea Benefits

You can get a few extra perks from drinking tea instead of just water to meet your hydration goals. The consumption of black and green tea has been linked to better heart health, including lower blood pressure and cholesterol levels. Certain teas can also help improve memory, reduce inflammation, contribute to weight loss, and contribute to longevity. There are so many herbal teas, from ginger and chamomile to peppermint and hibiscus, all of which offer different health benefits. Some work to soothe an upset stomach and sore throat, while others aim to reduce nausea and enhance immune function.

Be Careful About Your Sugar Intake

Although drinking tea can help you meet your hydration goals, you have to be mindful of how you prepare tea. Drinking water by itself means that you are safe from refined sugars, fats, and calories. What you add to your tea can affect your health, your overall hydration, and the tea’s health benefits. Added sugars can contribute to heart problems, obesity, and other health issues. Try to drink your tea without sweetener for a healthy beverage option. If you want to sweeten your tea, consider using a small amount of honey instead of white sugar, or stevia or raw agave nectar.

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If ever there was a recipe that was focused on green ingredients, it’s this one. All but two of the ingredients are green, and the ones that are not exhibit some impressive health benefits. Before we get into the ingredients, let us first cover what wellness shots are. Wellness shots are essentially concentrated juices made from nutritious ingredients. You may have seen turmeric ginger immunity shots in health food grocery stores. You know…those little tiny bottles with orange-yellow liquid inside them? Think of these wellness shots as their green counterparts.

Why should you make your own wellness shots? As with any homemade item, you have full control of the ingredients. For these wellness shots, you can always switch up the ingredients based on the nutrients you want in them. Perhaps you would enjoy beets, carrots, apples, and ginger, or oranges, lemon, turmeric, and persimmons. The possibilities are endless, and you can use the natural sugars in the fruits you use as sweeteners. There is no need for added sugars, preservatives, or anything else that will help maintain shelf life.

The ingredients in these green wellness shots were selected based on their nutritional profiles. These ingredients contain a mix of essential vitamins and minerals, such as vitamin K, vitamin A, vitamin C, digestive enzymes, water, and an array of antioxidant compounds. Both celery and cucumber are rich in water, which work to aid your hydration efforts. Finally, almost every single ingredient in these wellness shots boosts the immune system in one way or another. Drink one of these to start your day!

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Nearly two-thirds of the human body is made up of water. You can lose some of that water via sweat, for example, when you are outside in hot weather or working out in the gym. Drinking water not only works to keep you hydrated, but it also helps support the function of joints, tissues, and body temperature. Water also helps transport nutrients throughout the body. Failure to drink enough water can result in dehydration, which can lead to a host of symptoms and health complications.

Choose The Right Beverage

Depending on which gym you frequent, you may see gallon-size water jugs or any number of reusable Stanley cups. The water revolution is fantastic, but not everyone drinks water when they exercise. Some people don’t even drink any fluids! When you engage in physical activity, you lose water and electrolytes, so it is your responsibility to replenish them to avoid dehydration. 

Some people reach for the most sugary sports drink they can find and enjoy that during their workout. Others drink milk, protein shakes, or electrolyte powders with water. If you spend more than two hours strength training in a gym, you will likely need a beverage that contains sodium and calcium, which you lose via sweat. That beverage should also contain carbs, which work to refuel your energy supply, and protein, which helps repair damage. If you only want to drink water when you exercise, that is totally acceptable. You can replace electrolytes and nutrients lost via sweat by eating nourishing post-workout foods. 

Drink The Right Amount

You don’t have to follow specific water intake rules when you exercise. You don’t have to “drink to failure,” as though you treat hydration like bulking up. There are ways to calculate your sweat rate, and it involves weighing yourself before and after you run, plus a few calculations. If you lose a quart of sweat in an hour, you should drink eight ounces of water every 15 minutes. Want to skip that math because you know you sweat a lot? Consume four to eight ounces of water every 15-20 minutes during your workout. 

Don’t Drink Too Much

Although it is uncommon, it is possible to drink too much while working out; however, this is more of a risk during triathlons and marathons. Athletes who consume a lot of fluid without enough sodium can develop hyponatremia, a potentially life-threatening condition. Symptoms of this condition include:

• Low blood pressure
• Loss of energy
• Vomiting or nausea
• Muscle weakness, cramps, or twitching
• Headache, confusion, or fatigue
• Restlessness or bad temper
• Coma or seizures

Fortunately, over-hydration is very rare, according to health experts. It is more common that people do not drink enough fluids while working out. 

Drink Before You Exercise

No need to hit the local pub before a sweat session; rather, drink hydrating fluids before you start your workout. If you are going to do something that requires a lot of stamina, such as a spin class, hydrating before a workout is extra important. In fact, you should start hydrating one and a half to two hours before you begin, especially for a marathon. People don’t usually drink enough during exercise, putting you in a hydration deficit once you finish. Instead of rehydrating from a dehydrated state, it is better to not put yourself in that hole in the first place. 

Enjoy Some Protein And Carbs

Exercising is a component to a healthy lifestyle. That said, it is common to incur some minor cell or tissue damage after working out. Proteins work to repair any muscle damage, so experts recommend rehydrating with a smoothie or consuming overnight oats or chia pudding post-workout. Protein isn’t the only nutrient you need, though. Exercising forces you to expend a lot of energy, so you also want to consume carbs, specifically three times more carbs than protein. 

It is beneficial for your health to exercise on a regular basis. Losing hydration, however, is one of the side effects. That is why you have to stay hydrated while exercising. Replenishing your fluids is the key to preventing dehydration!

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Let us introduce you to one of our finest fall elixirs: our zesty homemade carrot orange juice. Each sip is filled with the sun-kissed, sweetly tart oranges, sweet and crunchy carrots, crisp apples, and a zing of ginger root. This is not just a flavorful juice; rather, it is a helpful beverage that may help boost immune function and promote decongestion.

Carrots contain a lot of beta-carotene, which the body converts into vitamin A—an essential nutrient for immune function. Some refer to oranges as the citrus champions, and for good reason! They contain a lot of vitamin C, which gives your immune system a helping hand. The apple adds a touch of sweetness, while the ginger kicks it up a notch with its spicy warmth. Ginger is known for its anti-inflammatory and antioxidant properties.

Now, let’s talk about congestion, which is why you are all here. It is exhausting to be congested. You blow and blow, and yet you can never seem to clear your sinuses. This juice is like a warm hug for your sinuses. The vitamin C from the oranges works to thin mucus, while ginger acts as a natural decongestant, helping to open up those airways to help you breathe more easily. Plus, this juice aids your hydration efforts, which is integral to help get over congestion or sinus colds.

Sip on this vibrant concoction and allow the flavors to dance on your taste buds while your sinuses get the relief they crave. Who knew that a glass of juice could be both a delicious treat and a powerful decongestant? Cheers to health, people!

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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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