Hydration is something that is important all year round. It is easy to forget about drinking water during these extra cold months and may feel like since we are inside, not exerting as much energy, or sweating from the heat of the day that we might need less water. This is not the case! Our bodies can only produce about 8% of its daily water needs through metabolic processes (i.e. digestion, breaking down carbohydrates and proteins into energy, converting food to energy), the remaining 92% has to be ingested through the foods we eat and beverages we drink. We as humans have no way of storing water, so tackling hydration needs to be something we think about every single day. Daily consumption of water is essential for a healthy body!
Winter is a great time to refocus on hydration with things like warming herbal teas and filling soups to make sure you are adequately hydrated. Did you know that many Americans live in a state of chronic dehydration? We as individuals continue to be distracted with screens and hectic lifestyles and this can often lead to repeated suppression of thirst signals. Oftentimes even when we are hydrating our thirst is relieved before true hydration is achieved. We are all familiar with the common signs of dehydration like thirst, fatigue, dry mouth, darker urine, muscle cramps, and headaches, but chronic dehydration has signs that we may miss and relate to other ailments of the body. Things like heartburn, joint pain, back pain, constipation, colitis, and exercise asthma are all related to the body being in a state of chronic dehydration.
How do we support hydration? A great way to do this is to incorporate electrolytes into the beverages that we drink. Our body's ability to rehydrate depends on the presence of key minerals like magnesium, sodium and potassium. Electrolytes help to regulate blood pressure, contract and relax muscles, move nutrients into the cells and waste away from them. There are a lot of different electrolyte drinks on the market but it is hard to know what one is best. What are the ingredients in each one and are they truly ‘good’ for you? How about making your own natural sports drink that is filled with electrolytes and minerals?
Switchel, or haymaker’s punch will help to boost immunity, assist in digestion and give you an extra dose of energy! Try the recipe below:
8 cups warm water
¼ cup apple cider vinegar (aids in digestion, supports blood sugar balance)
¼ cup molasses (great source of vitamin B6, calcium and magnesium)
2 teaspoons ground ginger (reduces inflammation, supports digestion, boosts the immune system)
¼ teaspoon ground sea salt (adds electrolytes, contains iron, phosphorous, calcium and magnesium)
Whisk the warm water, vinegar, molasses, ginger, and sea salt into a half gallon jar. Refrigerate for up to 5 days in the fridge. Enjoy warmed on the stove or cold!