I thought I’d do a quick follow up to my post: Symptoms of Chronic Dehydration. So how much water should you be drinking? Studies have come up with a wide range of recommendations over the years, but your water needs depend on many factors such as your current state of health, how active you are and what climate you live in.
So how much fluid does the average, healthy adult living in a temperate climate need? The Institute of Medicine determined that an adequate intake for men is roughly 3 liters (about 13 cups) of total beverages a day. The adequate intake for women is 2.2 liters (about 9 cups) of total beverages a day. Besides just drinking good quality water, consider adding a cup or 2 of vitamin water to your regiment.
Creating your own vitamin water is really easy and can be a great health benefit. All you need is some fruit, herbs and water. Don’t waste your money or time on store bought vitamin waters. Those waters are often full of artificial chemical flavorings, plenty of refined sugar and bone dissolving acids all of which increase illness and disease.
Homemade vitamin waters are packed with natural vitamins and are able to be used by your body for better health. Make a batch in a water pitcher so it can last a couple of days.
1. Pick a non-citrus fruit – I like to pick things like berries, mango or pineapple
2. Pick a citrus fruit – you can choose from orange, lemon or lime slices (or all the above)
3. Add herbs – choose things like mint, rosemary, basil or other herbs
Once you figure out what you have on hand and what sounds good then add in about 1/2 cup of each fruit and 1/4 cup of herbs per 2 liters of water. Put them into a large pitcher of water with a lid and let them soak in the water in a fridge overnight. In the morning you will have a delicious vitamin infused water that you can enjoy throughout the day.
1. Strawberry, lemon, mint
2. Lemon, lime, mint
3. Kiwi, lemon, lime, mint
4. Pineapple, lemon, basil
5. Mango, Tangerine, rosemary
My personal favorite is Rosemary, Lemon, Lime and Cucumber.
If you don’t have Lemon or Lime on hand a great idea is to add in Young Living Essential Oils (Lemon, Lime or Grapefruit). Just add 1-2 drops as they are highly concentrated. (Warning: Do not use other essential oils which may not be ingestible or have any therapeutic properties.)
Related Blog Post: Symptoms of Chronic Dehydration: Do You Have Them