8 fresh and refreshing ways to hydrate

I've worked with many clients who find meeting their fluid needs challenging because they just don't like plain water.  While I don't have a problem drinking plain water myself, I get it.  Food and beverage companies get this.  That's why you see an entire aisle in the grocery store solely dedicated to selling a variety of flavored waters or water flavor enhancers.  In fact, research suggests that palatable water actually stimulates more fluid intake.  While these products could get you drinking water, they may be loaded with liquid calories or unnecessary additives, not to mention they can be costly.  While it might be easier just to throw that whole water thing out the window, we just can't.  The body needs it since most of it is made up of water. Plus, water has so many valuable functions in the body from transporting oxygen and nutrients to the cells to temperature regulation.  Sometimes our bodies actually need more water, like when it's hot or humid out or when we're active or sick.  So, when I'm working with someone who dislikes plain water, we definitely spend some time coming up with ideas on how to meet fluid needs in spite of their distaste for water. We ultimately end up with some inexpensive and fun ideas like those below that will boost fluid intake without busting the calorie or financial budget.

Have you tried any of these?  Would you?  What would you add to the list?

Citrus:  Citrus is a great way to add a little tart, tangy, and slightly sweet flavor to your water.  You'll also get a little dose of immune-supporting vitamin C and fiber, if you actually eat the sliced fruit.  Here's a Spa Water recipe that incorporates several kinds of citrus fruits.

Cucumber:  Often served in water in Asian restaurants, cucumber adds a light and fresh taste to water.  Those cool cucumber slices could be used afterward to manage eye puffiness.  Check out this Refreshing Lemon-Cucumber Water recipe.

Mint:  Mint adds a soothing, cool flair to water.  Peppermint, in particular, has been used for easing tummy troubles, like bloating.  The oils in mint have also exhibited antimicrobial and antifungal properties, too.  Infuse this into your water, and you'll definitely feel like you've gotten the spa treatment.  Try this Cool Cucumber and Mint Water.  

Melon:  Watermelon, honeydew, and cantaloupe add the perfect lightly sweet flavor to water.  Eat what you don't use, and you'll load up on more water since melons are very high in water content.  Try this Cucumber Melon Spa Water.

Berries:  Try raspberries, blueberries, strawberries, or blackberries or mix and match your favorites.  With a hint of sweetness, berry-infused waters are sure to please the taste buds.  Berries pair well with citrus fruits and/or herbs, like mint or basil.

Apples:  Apples work in sangria, so why not in water, too?  With so many varieties of apples, not only will your water taste good, but it will look amazing, too!  Sample this Orange and Green Apple Spa Water.  

Rosemary:  This aromatic herb will definitely beautify your water and your body with its immune stimulating and anti-inflammatory properties.  Give this Herb-infused Spa Water a shot. 

Ginger:  Added to many Asian dishes, fragrant and spicy ginger will definitely spruce up your water.  Ginger is well known for its ability to comfort a distressed gastrointestinal tract.  It also exhibits antioxidant and anti-inflammatory properties.  Try out this Cucumber-Ginger Water.      

Photo credits: skippyjon, JaredFrazer, xavi talleda, MinimalistPhotography101.com, sushi♥ina, delphaber, ndrwfgg, Crystl via Flickr 

Trendy bytes: Anti-energy drinks

Are anti-energy drinks the new way to relax?

Could anti-energy be the new energy?  Numerous beverage companies seem to think so, and that's why we might be seeing more anti-energy drinks, or relaxation beverages, spilling onto the market.  From Slow Cow to Mary Jane's Relaxing Soda, these new beverages are intended to help you unwind, de-stress, and in the word of Frankie Goes to Hollywood, "Relax!"

What are anti-energy drinks?
Think of anti-energy drinks as sodas with active ingredients, such as melatonin, kava, valerian, and even THC, that are intended to help consumers mellow out.  Being the geeky RD that I am, I did test a few of these out, which is so daring given my dislike of liquid calories.  The ones I tried tasted similar to energy drinks.  They're lightly carbonated and are usually sweetened with added sugars, like "evaporated cane juice" or high fructose corn syrup.  The sugar-free or zero-calorie versions typically use alternative sweeteners, like sucralose (Splenda) and stevia.  To me, they only tasted okay.

Do they work and are they safe?
Because they're so new, there seems to be little to no scientific research on the safety or efficacy of anti-energy drinks.  So from a scientific standpoint, their proposed benefits do not appear to be supported by research nor are they refuted by research either. However, there is some evidence on the effectiveness of some of the active ingredients.  The effectiveness will depend on the type and amount of the active ingredient.  Here's a list of some of the most common active ingredients in relaxation beverages and a description of their potential effects.

• Melatonin:  Some research suggests that melatonin, a sleep-related hormone, may help people with insomnia fall asleep faster. However, it appears that the effect is small.       
• Valerian:  Research suggests that the herb valerian may slightly speed up the time that it takes to fall asleep as well as enhance the quality of sleep.  Unfortunately, the studies were not all well-designed.
• Kava:  Investigations into the herb kava propose that it may be helpful in the treatment of anxiety. However, more research is needed to confirm these results.  The safety of kava has been questioned given previous links to severe liver damage although typically from high doses and/or long-term use.
•  L-Theanine: Some research suggests that L-Theanine, an amino acid found in green tea, may have a relaxing effect on consumers. Again, more research is warranted for stronger and more conclusive evidence.

While some relaxation beverages may contain the recommended dosage of the active ingredient needed for the proposed benefits, many of them do not.  So whether or not these drinks will produce the desired effects is questionable.  My guinea pig husband and I both sampled a few of these drinks, and neither of us felt any more relaxed as a result.

In terms of safety, there are definitely some factors to consider. So far, short-term use of some "relaxing" ingredients seems to be well tolerated without harmful effects at prescribed doses.  However, prolonged use of these ingredients has not been well studied.  Also, combining these ingredients with other over-the-counter, prescription, or herbal sedatives or alcohol is not advised since their sedative effects may be intensified.  Due to safety concerns about excessive use, some relaxation beverages come with a recommended daily limit, which is usually no more than two drinks daily.  In addition, some of the drinks come with warnings advising against driving motor vehicles or operating machinery after consumption.  Concerns have also been raised about the use of these drinks by children, pregnant/nursing women, or those with health conditions, such as liver disease, anxiety, or depression.
 
What's the bottom line?
While the active ingredients in these drinks may have some legitimate effects on sleep and anxiety, there may not even be enough of them in the drinks to produce the desired effects.  On the other hand, there are also some reasonable safety concerns to consider.  If you really need to "slow your roll", I think that there are a lot of better ways to do it than by consuming an anti-energy drink.  Practice yoga.  Try deep-breathing.  Pray.  If a person really needs help relaxing or sleeping, then I'd suggest addressing the underlying causes of the problem first.  If the root cause of the problem is not being addressed, then the drink (given that it works) may only offer a band-aid solution, if anything at all.

Have you seen any of these drinks?  Do you think they'll catch on?

Photo credit: Francis Borgouin via Flickr

What you need to know about pre-workout hydration

Are you drinking enough of this before your workouts?

If you'd like to make every workout the best one possible, then make sure you're well hydrated before you even start.  I find that people often put fluid intake toward the bottom of the totem pole when it comes to pre-exercise nutrition.  However, that's a big mistake because it is one key element to taking your workout to the next level.  While you may not notice how your hydration status affects your physical performance, your body does.

Why does pre-workout hydration matter?  

Entering a workout even mildly dehydrated (a loss of 2% of body water) can be very taxing on the body and can hinder physical performance, especially in warm or hot environments.  Water serves several vital purposes during activity, including delivering oxygen and nutrients to the muscles, helping to regulate body temperature, and removing metabolic waste products generated during exercise.  Without adequate hydration to start, the body experiences greater physiological strain as the heart has to work harder and the body has a harder time cooling down.  It also saps the body of energy leaving one not only physically but also mentally drained.  How hard do you think you can push yourself when you're feeling like this?  

I hydrate during my workout, so I don't need to worry about pre-workout hydration, right?

Making sure you're well hydrated as much as several hours before a workout allows the body time to better absorb the fluid that was consumed.  When you make sure you're adequately hydrated before exercise you're priming your body for the best workout possible.  Who doesn't want to be able to work out harder, faster, longer, or with greater focus?  And what if some of the symptoms of dehydration, such as a headache or fatigue, before a workout are the very things that are keeping you from actually doing it?  Make sure all of your ducks are in a row!

How do I know if I'm adequately hydrated before my workout?

Thankfully, there are a few simple signs that you can look for to roughly determine whether or not you're well hydrated before your workout.  

• Thirst is one of the first signs of dehydration, so make sure you're not thirsty before your workouts.  
• A dry, sticky mouth can also be a sign of dehydration.  If you're experiencing this, drink up.  
• You can also check the color of your urine.  If it's clear to pale yellow (like lemonade) in color, then you're probably adequately hydrated.

For more info on hydration during your workout, you may want to check out this blog post.

How do you make sure that you're well hydrated for your workouts?

If you're concerned about your physical performance and feel that you'd benefit from a personalized hydration or performance nutrition plan, then you may want to consider consulting a sports dietitian. You can search for one in your area here. 

Photo credit:  Darwin Bell via Flickr

Trendy Bytes: Coconut water

Photo credit: L*u*z*A (Flickr)

I had my first sip of coconut water several years ago on the beautiful Saona Island in the Dominican Republic. My friend and I were hanging out on the beach when we noticed a vendor selling fresh-from-the-coconut water. My friend couldn't believe I hadn't tried it before, so she persuaded me to give it a go. My hopes were high for the stuff, but unfortunately, I was let down because it did not taste that great to me. I've tried it on a few occasions since wondering if I had it all wrong, and I must admit that I'm still not a convert. Still, coconut water is now taking the world by storm! I swear that nearly every grocery store I walk into lately has a special display of coconut water. I even noticed a very subtle product placement on the Top Chef finale for a particular brand of coconut water, which sparked my interest in writing this blog post.

So, why all the hype? Coconut water is natural, and that is a big draw for people when it comes to food and beverages today. It also has a long history, and people value that now, too. In fact, it's been used as a rehydration solution (think Pedialyte or IV fluids) in some parts of the world for years. It also might not hurt that celebrities, like Madonna, are going cuckoo over coconut water, too. Do a quick Google search for coconut water, and you'll probably see some recurring themes on the claims that are made for it. So let's wade through some of these claims and see if they make the cut.

Is it the best hydration beverage? Yes, coconut water can hydrate, but for most people, plain water is still a great thirst quencher for a lot less moola! The average 8-11 ounce container of coconut water costs about $2-3. To put that into perspective, that's approximately $32/gallon! A gallon of organic milk is about $6 and a gallon of gas averages about $2.75 in the U.S. In addition, plain water is calorie-free while 8 ounces of coconut water contains 46 calories, most of them from naturally-occurring plant sugars. But beware because some coconut waters actually have sugar added to them. So if you're looking to steer clear of those drinkable calories, you may want to reconsider the coconut water. You'll also find a good amount of sodium in coconut water, 252 mg per cup to be exact. So, if you're watching your sodium intake, you may not want to guzzle this stuff.

Touted as "nature's sports drink", companies selling coconut water also flaunt the fact that it has a nutrient profile similar to that of commercial sport beverages, such as Gatorade. Coconut water and sports drinks contain similar amounts of carbohydrate, so it could serve as a fuel source during activity. Coconut water also contains key electrolytes, especially potassium and sodium, that are essential for optimal physical performance and hydration during and after exercise. However, evidence suggests that coconut water is not necessarily more effective at rehydration than commercial sports drinks. Although coconut water companies praise their products for containing "15 times the amount of potassium for most sports drinks" or "more potassium than a banana", potassium is not the likely culprit for problems, such as muscle cramping, during activity. Sodium or water are really your guys there. Plus, I prefer to recommend consuming a variety of vegetables and fruits for potassium because you'll get that and a host of other important nutrients, such as fiber. For some competitive athletes with significant sweat losses during activity, the sodium content of coconut water may even be inadequate. For most individuals participating in low to moderate intensity physical activity for less than 60 minutes, water is a perfectly suitable choice before, during, and after the activity.

Will it boost immunity? While a couple of studies have found antimicrobial and antifungal compounds in coconut water, I wouldn't rely on a daily dose of coconut water alone to avoid infectious or fungal illnesses for now.

Will it improve gastrointestinal health? You may be surprised to find that a cup of coconut water actually contains about 2.6 g of fiber, which could add to your daily fiber intake and promote GI health. However, unless you get your coconut water fresh from the coconut, you probably won't get the fiber benefit given that commercial coconut waters do not contain fiber -- at least from what I've found. On the other hand, some preliminary research, in rats mind you, suggests that coconut water may have protective effects on stomach ulcers.

Does it promote cardiovascular health? A couple of studies in rats found that supplementation with coconut water may have a cardioprotective effect by reducing total and LDL (bad) cholesterol and triglyceride levels while raising HDL (good) cholesterol levels. Keep in mind that these studies were performed on rats, and there's still much to explore in terms of the effects on humans. In another small, short-term study, individuals with high blood pressure who drank two 300 mL servings of coconut water daily experienced some significant improvements in blood pressure. For now, there are plenty of other very effective, well-researched natural remedies, such as regular physical activity, for promoting heart health.

What's the bottom line? Coconut water may not necessarily be as miraculous as the beverage companies that sell them would like you to believe. For most people, all-natural water remains a good hydration beverage for everyday activity as well as for physical activity. If you're going to do some moderate to vigorous exercise for more than an hour and prefer a natural source of sugar and electrolytes, then coconut water may work just as well as commercial sports drinks. There are obviously some possible health benefits associated with coconut water, but again, there are plenty of other foods that will also accomplish the same goals without the significant expense. If you enjoy coconut water, then it certainly is something that can be consumed as part of an overall nutritious diet.

Are you cuckoo for coconut water? What do you think of it?

Quench your thirst with these juicy foods

 Photo credit: Michelle Loy. Copyright 2010. All rights reserved.

Are you thirsty? If so, then you are most likely mildly dehydrated. Drink up -- or eat up!  The average adult male needs about 3.7 liters of water daily while the average woman about 2.7 liters of water each day.  While drinking water is a great way to meet most of your body's fluid needs, we can also obtain water from food.  This may be an ideal way to help boost water intake for those who aren't really fans of drinking plain old water.  Now that I'm feeling the summer heat, I find juicy foods to be a very appealing way to help me quench my thirst.  Not only are many of these foods high in water content, but they are also typically lower in calories and higher in nutrients than many other less juicy foods.  Here are some nutritious and juicy foods that you may want to consider to help meet your daily fluid needs:

Watermelon: What list of juicy foods wouldn't be complete with out it?  One cup of diced watermelon will provide a little over 1/2 cup of water and only 46 calories.  It's also a good source of lycopene, a phytochemical that may act as an antioxidant in the body, vitamin C, and vitamin A, which is essential for health of the eyes, skin, bones and teeth, reproductive system, and immune system! How to enjoy it?  Puree with other melons and fruit with a dollop of yogurt for a nice cold soup.  Its subtle crunch also makes it an excellent component of a summer fruit salad.

Tomato:  1 cup of cherry tomatoes also offers over 1/2 cup of water at 27 calories.  Tomatoes are an excellent source of vitamin C, A, and lycopene.  They also are good sources of potassium, folate, B vitamins, vitamin K, and fiber.  How to enjoy it?  Toss them into salads and slip them into sandwiches.   Blend them with other vegetables and seasonings for a refreshing gazpacho.  Prepare a simple panzanella.  Use them to make a salsa topping for wraps, baked sweet potato, or egg white omelet.   

Pineapple: This tropical juicy fruit doles out a little over 1/2 cup of water and almost 2.5 grams of fiber per cup.  You'll get a boost of vitamin C, too, since it contains a whopping 79 mg per cup!  How to enjoy it? It works well in a fresh tropical fruit salad.  Pineapple also makes an sweet and tangy salsa that can be served over fish.  And since it's summer, try grilling it!

Zucchini: This summer squash contains almost 1/2 cup of water and 19 calories per cup.  Zucchini is a good source of both lutein and zeaxanthin, two carotenoids that are important for eye health.  In fact, several long-term studies have detected a relationship between higher intakes of these two carotenoids and lower risk of age-related eye disease and possibly even cataracts.  These crunchy, fresh vegetables are also a good source of potassium, manganese, and vitamins A and C.  How to enjoy it? Sprinkle freshly grated zucchini onto salads, sandwiches, and wraps.  Make a nice zucchini salad or dip zucchini sticks into a tasty, nutritious dip.

Blackberries:  A one-cup serving will provide 1/2 cup of water and packs a fibrous punch with 7.6 g per cup!  It also boasts plenty of vitamin K and vitamin C.  These sweet, plump berries also have a very high antioxidant power rating (ORAC rating) ranking among the highest of all fruits! This is likely due to it's high ellagic acid and anthocyanin content, a pigment that contributes to their dark purple color. Consuming these antioxidant compounds from foods may be helpful in slowing the aging process.

Cauliflower:  This mild-tasting flowery vegetable is a good source of fiber, potassium, folate, vitamin K, and choline.  A surprisingly excellent source of vitamin C, this cruciferous vegetable is chock full of phytochemicals, including sulforaphane, indole, and glucosinolate, which may have been linked with lowering the risk of certain types of cancers.  How to enjoy it? These make the perfect crunchy crudite served with dip.  They also work well sauteed with various seasonings or pureed into soups!  Or have you ever had cauliflower popcorn?  Mmmmm!

Grapefruit:  This tart and tangy citrus fruit squeezes out a good amount of fiber, vitamin A and vitamin C.  It's also rich in lycopene and scores among the best when it comes to its antioxidant rating!  How to enjoy it? This fruit makes a unique addition to green salads. Or try it as the main component of a salad.  Use it to make a citrus salsa as a perfect accompaniment to fish.

Grapes:  These poppable fruits serve up a good amount of potassium, manganese, and vitamin K.  The red variety is a powerhouse of phytochemicals, including flavonoids, phenolic acids, and resveratrol, and boasts a high antioxidant rating to boot!  How to enjoy them?  For a summer treat that beats the heat, try freezing them for a sweet frozen snack.  Add them to fruit salads or toss them into green salads for pop of sweetness.  They also pair well with cheese for an elegant appetizer or snack.

Mango:  This nutritious powerhouse of the tropics is loaded with a variety of vitamins and minerals.  Mangoes are also rich in phytochemicals, including phenolic acids and lutein.  How to enjoy it? These are a fantastic addition to fruit smoothies.  Grill them or add them to side dishes, like couscous.  They also make a lovely salsa that serves well over fish.

Cherries:  This antioxidant rich fruit contains anthocyanins, antioxidants which contribute to their perfectly red color.  They also contain a good amount of fiber, potassium, and vitamin C.  How to enjoy them? Add fresh cherries to fruit or green salads for that perfect bada bing!  Toss into couscous or oatmeal for a sweet, tart twist.  Serve as part of a sweet sauce over poultry or pork.  Blend into a fruit smoothie.

What is your favorite juicy food?

Juice: A four letter word?

Mention the word juice around some parents, caregivers, dietitians, doctors, and other professionals (health or otherwise), and you'd think you said a four letter word! So, what's this food cop's take? (I hope you know I'm kidding about the whole food cop thing!)

I do not believe that 100% fruit juice is as evil for kids as it can be made out to be. If you know anything about my philosophy by reading previous blogs, you know that I definitely do not believe in categorizing foods as "good" vs "bad". A parent who provides a child with juice is not "bad" and a parent who does not is not "good". I believe that 100% fruit juice (I'm not talking about the stuff that's 5% juice and the rest water and sugar, i.e., "fruit drink", "cocktail" or "juice beverage") can be a nutritious part of a child's diet. In fact, 100% fruit juice does offer valuable nutrients, such as potassium, vitamin A, C and B6, magnesium, iron, and folate, in addition to flavonoids.

Some people fear fruit juice because of the....aaaak...sugar! Oh no! Guess what? While 100% fruit juice does contain naturally occurring fruit sugar (fructose) along with some other types of naturally occurring sugar, it does not contain added sugar, and again, it's got some important nutrients in it. What it does not contain is a lot of fiber, so that is one knock against it. Interestingly, kiddos who consume 100% fruit juice also take in less total fat, saturated fat, added fat and added sugar than non-juice consumers.

Another big concern over fruit juice is that will make a child overweight. It is true that our hunger is not as satisfied with foods/beverages in liquid vs solid or even semi-solid form, so we can more easily overdo it on calories when consuming liquid sources, such as fruit juice, fruit drinks, sports drinks, and sodas. While there have been a few studies detecting some relationship between fruit juice consumption and childhood overweight, most studies (14 in the last 10 years), found no relationship between fruit juice consumption and overweight in children. There's likely a combination of factors affecting rising rates of obesity in children and fruit juice alone is not the single culprit.

The other beef some people have with fruit juice is that it serves as a substitute for milk. However, recent research shows no significant difference in cow juice consumption between juice consumers and non-juice consumers.

So, what do I suggest? Moderation. What is moderation? I tend to follow the American Academy of Pediatrics guidelines for fruit juice consumption.

• Fruit juice should not be introduced to infants <6 months of age. (Human milk is the the best source of nutrition for children of this age.)
• For children 1-6 years old, fruit juice intake should be limited to 4-6 oz/d.
  
• For children 7-18 years old, fruit juice intake should be limited to 8-12 oz/d.
• Children should be encouraged to consume whole fruits to meet their daily fruit intake.

Here are a few things I do to moderate juice consumption:

• Offer water or milk (non-fat or 1% for kids ages 2+) first.
• Dilute the juice with water.
  
• Offer "icy juice". Fill a cup full of ice, then pour 100% fruit juice over it.
  

Get your drink on...

...and off the course that is! I recently answered a question regarding fluid intake during exercise. This is a question that I'm often asked, so I thought I would address it here. As an athlete, I know that there are a few typical things that many athletes (beginner or experienced) tend to forgo during workout or competition, and one of those is FLUID. People do without hydration during activity for many reasons. Here are some that I've heard: "It's too annoying to stop for a drink or carry a water bottle around with you." "I'll have to go to the bathroom if I drink anything during my workout." "I don't get thirsty." "I'm not working out long enough to need anything." "I can't tolerate fluids during my workout." I hate to break the news, but fluid intake during exercise is advised for optimal training and competition whether you're a casual exerciser or a pro.

Water is an essential and often overlooked nutrient, especially during activity. About 60-70% of the body is composed of water and it serves many important functions. During exercise water is necessary for transporting nutrients and oxygen to the muscles, removing waste products, and eliminating heat from the body. Even a water loss of 1-2% of body weight can hinder exercise performance. Just think about it...without adequate fluid in the blood, the heart has to beat faster to pump all the oxygen and nutrients to those hard-working muscles. With the heart working harder and the body temp rising, a person can become more easily fatigued, and endurance and power can suffer in a very short time. In addition, with the intensity of the exercise seeming more difficult, imagine what that does for one's mental stamina?

Some people say, "Simple. I'll just drink when I'm thirsty." While that is one of the first signs of dehydration and typically a good indicator of the need for fluid intake, it's not so reliable during exercise. Why? Fluid needs during exercise can be greater than what our thirst can gauge. So, while one might take a sip or two of water and no longer feel thirsty, his/her body actually has the need for more fluid.

I'm no perfect angel here. I've tried this both ways...without consuming any or adequate fluid during workouts/competition and with. Believe me, it makes a huge difference for me personally when I make sure I'm adequately hydrated before, during, and after a workout/competition.

So, how much does one need? Drink about 5-10 oz every 15-20 minutes during exercise. One gulp is about 1 oz. Water is a perfect choice for light to moderate activity in moderate conditions lasting <90 activities="" high="" intensity="" minutes.="" moderate="" nbsp="" or="" to="">90 minutes or in hot/humid conditions, a sports drink is appropriate to replenish fluid, electrolytes, and carbohydrate stores in the body. These are general guidelines, so there may be some individual differences. A Registered Dietitian may be able to help develop a fluid plan for training and competition that meets your individual needs. If you are training for an event, make sure that you train with whatever you plan to use during the event. You really don't want any surprises come race day. And no, pouring the fluid over the head does not help meet your fluid needs during activity.

Drink up!