How to Stay Hydrated this Summer

Summer Hydration Tips and Recipes

Hydration is one of the foundations of health. It affects every system in the body, but most of us don't drink enough fluids. Learn why hydration is a key part of a complete nutrition plan here. 

So, how much water should you be drinking?

A good starting point is: your weight in lbs. ÷ 2 = __ oz of filtered water/day

This should be increased if you live in a warm climate, at higher altitude, are physically active, over 65, pregnant or lactating, or in cancer treatment. Drinking beverages with a diuretic effect (coffee, caffeinated teas, alcohol) is cause to increase your daily water intake. Water quality is incredibly important, click here for filtration resources.

1. Add a squirt of lemon or lime juice 

+ Increased stomach acidity for better digestion   

+ Electrolytes!   

+ Better taste 

Citrus fruits* contain hesperetin. Hesperetin is an antioxidant (flavonoid) found in citrus fruits such as lemons, oranges, grapefruit, tangerines, and pomelos.  

It has anti-inflammatory properties, improves symptoms of osteoporosis by encouraging bone building (osteoblasts) and has many anticancer abilities. Hesperetin can suppress tumor formation by targeting cellular proteins and altering signaling between receptors.

This flavonoid encourages apoptosis (the natural death of abnormal cells) by downregulating estrogen receptor signaling, and reduces the spread of cancerous cells to other organs (metastasis).
It has shown promise as a synergistic combination therapy with chemo drugs, specifically to improve cellular sensitivity in chemo-resistant cancers. 

*Always buy these fruits organic, and add some grated skin to greatly increase the nutritional value. 

2. Use a wide-mouthed water bottle 

The shape of the spout will make you swallow more water per sip.  (I use a Mason jar.)

3. Coconut Water*

An amazing source of vitamins and minerals. 

 If you experience headaches or migraines, try adding a cup of coconut water to your daily routine.
*Look for an organic coconut water with no sugar added.

4. Green Tea* 

 + A powerful antioxidant (EGCG) 

 + Caffeine (~28mg) 

+ Vitamin B2, Vitamin C, Manganese, and Potassium 

*Yes, this is a diuretic, but the benefits far outweigh the annoying trip to the bathroom.

5. Switchel “Nature’s Sports Drink” 

6. Ketogenic Electrolyte Drink

Hot Tip: Filter your water! 

Most tap water contains heavy metals and “forever chemicals.” Learn more about water filtration methods here.

Check the EWG’s Tap Water Database to learn about your water source.

References

Sohel M, Sultana H, Sultana T, et al. Chemotherapeutic potential of hesperetin for cancer treatment, with mechanistic insights: A comprehensive review. Heliyon. 2022;8(1):e08815. doi:10.1016/j.heliyon.2022.e08815

Cincin ZB, Kiran B, Baran Y, Cakmakoglu B. Hesperidin promotes programmed cell death by downregulation of nongenomic estrogen receptor signalling pathway in endometrial cancer cells. Biomed Pharmacother. 2018;103:336-345. doi:10.1016/j.biopha.2018.04.020

Kopustinskiene, Dalia M., Valdas Jakstas, Arunas Savickas, and Jurga Bernatoniene. “Flavonoids as Anticancer Agents.” Nutrients 12, no. 2 (February 2020): 457. https://doi.org/10.3390/nu12020457.

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