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Making Hydration a Habit

Are you an avid water drinker and always have some with you, and it’s the only thing you drink? Maybe your choice of drink is something else, and you drink very little water a day. My guess is though that you fall somewhere in between.

Why is staying hydrated important?

Yes, water is a basic human need, yet many people don’t actually stop to think about why.

Water is essential for carrying nutrients to all of the cells of our body and removes waste products.

It supports every body function, including digestion, metabolizing food, sleeping, moving body, regulating body temperature, and helps your muscles and organs function properly.

About 55% of an adult woman’s body is made up of water.

Water doesn’t contain any calories and keeps you hydrated.

So what happens if we don’t get enough water?

Below are some signs of dehydration. It’s important to recognize these signs and start to remedy them before it’s so severe you end up in the hospital needing additional fluids.

Not peeing enough

Dark, yellow urine

Feeling dizzy, fatigued, or lack of energy


Dry skin


Some helpful tips:

Drink water throughout the day, even if you aren’t thirsty.

Always keep water handy, especially when you’re on the go.

Have an extra large bottle to refill your cup when needed.

Drink water that is infused with your favorite fruits/veggies.

Eat fruits and veggies high in water content (think celery, watermelon, apples, cucumbers, etc.).

Count the water you add to smoothies!

Drink a cup of water in the morning as soon as you get up (I like to add a little lemon to mine to help wake myself up).

Personally, I always have my water jug wherever I go. I almost go into panic mode if I forget to bring my water with me (which hardly ever happens).

When I’ve got the whole family with me, and I know we are going to be gone most of the day, I pack an extra-large (at least 1/2 gallon) water jug. That way, I can refill everyone’s water bottle when needed.

Stay well hydrated this summer, and look for signs of dehydration not only in yourself but in your family as well.

** Remember, there are many tips to keep you hydrated beyond just drinking water...

One way I love to add water to my day without actually drinking plain water is to add it to my smoothie. Plus, extra points if the fruits/veggies have a high concentration of water as well.

What fruits and vegetables have a high water content?

While most fruits and veggies will automatically have a higher water content than other foods, some will have a higher concentration than others.

Fruits with high water content:










Vegetables with high water content:










Try this!

1 cup watermelon

1/2 cup Blueberries

1/2 cup pineapple

1 cup Spinach

2 cups of coconut water

1/2 avocado (and/or 1 tbsp chia seeds)

Sometimes, I'll even add a splash of lime juice for a pop of flavor!

Add to the blender and blend until a uniform color with no specks.

Smoothie Tip >

One of my favorite smoothie tips that even helps to save money and time is to buy frozen greens, veggies, and fruit. No more wasting half of it because it goes bad before you have a chance to use it. I know sometimes I have the best intentions to have a green smoothie every day, but life happens. Make it easier for yourself!

​Want more smoothie recipes? I've got you covered. Stay tuned for my upcoming e-book full of smoothie recipes to add some yummy flavors to your day and keep that blood sugar balanced!

Be Intentionally Well 💚

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